Vitamin B complex: Benefits, Side Effects and Deficiency

How Can This Vitamin Help Me? Vitamin B complex, is a combination of several water soluble vitamins. The B complex group is made up of of eight B vitamins namely, B1(thiamine), B2(riboflovin), B3(niacin), B6(pyridoxine), B12(cobalamine), folic acid, panthothenic acid and biotin. Each of these vitamins has a distinctive function to perform in the body. Vitamin B complex helps in the healthy functioning of the immune and nervous system. It helps in the production of red blood cells and prevents anemia. What are the Side Effects and How Much Should I Take? Consuming more than 400 mg/day of vitamin B 6, which is 200 times the RDA, can cause difficulty in walking, some neurological disorders and numbness in the mouth and hands. An overdose of vitamin B 3 ,also known as niacin may result in the following symptoms: faintness, pounding in the head, diarrhea, jaundice and impairment of liver function, low levels of glucose tolerance, other skin lesions and abdominal cramps. Most of the effects are reduced on withdrawal of the vitamin. The recommended daily allowance is 1.4 mg for Vitamin B1, 1.6 mg for Vitamin B2, 2 mg for Vitamin B6 and 1 ug for vitamin B 12. If you want to get obtain your intake from food sources then plants are not a good source of Vitamin B. Most of it is obtained from animal protein. What Happens If I am Deficient in Vitamin B complex? Vitamin B deficiency can affect the nerve transmission and proper functioning of the brain. It increases the risk of heart disease. Deficiency of vitamin B12 can lead to formation of abnormal cells called megaloblasts and result in anemia. It can also cause problems like depression and loss of memory. Any deficiency of the B complex vitamin might lead to a lot of health problems. There are a number of reasons why many people suffer from a deficiency of this vitamin. A deficiency of the B complex vitamin may cause one or more of the following symptoms: chronic exhaustion and fatigue, insomnia, lack of concentration and irritability. The best course of action is to talk to your doctor or health professional who can advise you on supplementation.