Nutritional Ingredients

The benefits of B vitamins for nervous system health, stress and for pregnant women


What are B vitamins?

B vitamins are a group of vitamins that include; Thiamine, riboflavin, niacin, folic acid , vitamin B6, vitamin B12, biotin, pantothenic acid.

Vitamin B complex helps you harness and produce energy from the foods you eat. In addition Each of these individual vitamins offers a more specialized role in maintaining your health. This is as follows:

  • Biotin: Helps you store energy and metabolize the carbohydrates, fats, and protein you consume.
  • Niacin : Produces cholesterol and helps with digestive and nervous system function.
  • Folic Acid: Helps form red blood cells and helps prevent certain birth defects in pregnant women.
  • Pantothenic Acid: Helps produce red blood cells and hormones. It helps metabolize fats and aids in nervous system function.
  • Riboflavin : Helps produce red blood cells and plays a role in growth and development.
  • Thiamine: Ensures that the nervous system works properly.
  • Vitamin B6: Helps produce red blood cells and hormones. It ensures that your digestive system and immune system are running smoothly.
  • Vitamin B12 : Helps form red blood cells and keeps the immune system functioning properly.


B vitamins and lung cancer

A new study found that higher doses of vitamin B6 or B12 supplements were associated with three times the risk of lung cancer in male smokers.

According to the researchers, B vitamins help strengthen the immune system; So it is not clear why the levels of additional B vitamins increase.

They speculated that B vitamins might nourish small, undetected tumors and make them grow faster.


Vitamin B12 supplement

Mayo Clinic experts recommend that older adults consider B-12 supplements or foods fortified with this type of vitamin.

Vitamin B12 plays one of the types of B vitamins, a role in the formation of red blood cells, nerve function, and bone health.

Vitamin B12 deficiency can be associated with pain. difficulty walking, forgetfulness, changes in personality, weakness and anemia.

The main natural sources of vitamin B12 are meat, fish, shellfish, eggs and milk.

Most often, Deficiency occurs when the body does not properly digest and absorb vitamin B12. The causes could be changes due to aging or celiac disease.

People who eat meat or cereal fortified with vitamin B12 are likely to get the recommended daily intake of 2.4 micrograms.


Foods that give you all the benefits of B vitamins

B vitamins are vitamins that can be obtained through the foods you eat.

Some foods are a good source of only one B vitamin. While some other foods contain several B vitamins, Of which:

  1. Green vegetables such as spinach, asparagus, and broccoli is an effective way to get many of the B vitamins you need.
  2. Whole grains : These foods provide you with biotin, folic acid, niacin, pantothenic acid, riboflavin, thiamin, and vitamin B12.
  3. Meat and fish: Seafood provides significant amounts of biotin, niacin, pantothenic acid, riboflavin, vitamin B6 and vitamin B12.
  4. Legumes: such as black beans, chickpeas, lentils, and soybeans are a great source of B vitamins.
  5. Fruits: Citrus fruits such as oranges , grapefruits, lemons or lemons contain folic acid and smaller amounts of B vitamins.
  6. eggs and dairy products, peanuts, sunflower seeds , avocados, peas, and sweet potatoes.
  7. Sunflower seeds : One of the best sources of pantothenic, 1 ounce (28 grams) of sunflower seeds contains 20% pantothenic acid. Sunflower seeds are also a good source of niacin, folate and B6.

Some of the food products on the AM Dieter website that contain B vitamins


Recommended amounts of B vitamins

The US Food and Drug Administration (FDA) recommends the following amounts for the average person to consume B vitamins:

  • Biotin Vitamin: 300 mcg
  • Niacin: 20 mg
  • Folic acid: 400 mcg
  • pantothenic acid: 10 mg
  • riboflavin 1.7 mg
  • Thiamine: 1.5 mg
  • Vitamin B6: 2 mg
  • Vitamin B12: 6 mcg

Don’t worry, we made it easy for you through our easy-to-use food chart builder page


B vitamins and kidneys

All B vitamins belong to a class of substances called water-soluble vitamins.

When you consume these vitamins, Your body takes what it needs in the short term and passes the rest to your kidneys for elimination in the urine.

For this reason, The risks of excess consumption associated with B vitamins are relatively low, According to the American Cancer Society.

However, Possible side effects of too much vitamin B include skin problems, abnormally high blood sugar levels, And gout and heart problems.


B vitamins and dreams

A dose of vitamin B-6 before bed can boost your ability to recall dreams in fine detail.

however, Too much vitamin B-6 may increase the intensity of your dreams to the point where sleep and rest are not possible.

A small study found that when college students took 250 milligrams of B-6 before bed, They reported an increase in their ability to remember their dreams.

Their dreams were more vivid, and more strange, more rich in color, And they felt more emotional impact as a result of the dream than they did on the control nights when they did not take the vitamins.


B vitamins and nervous system health

B vitamins are vital to a healthy central nervous system , and numbness may indicate a deficiency in one or more of these important nutrients.

Vitamin B-1 deficiency can lead, or thiamine, to beriberi, It is a disease of the central and peripheral nervous system.

This disease causes burning, pain, and numbness in your arms and legs due to nerve degeneration.


B vitamins and stress management

Stress and tension can destroy our health. cause multiple diseases, Such as heart problems, excess weight, stomach and digestive system, as well as depression and anxiety.

B vitamins can help treat stress by working with brain chemistry and balancing neurotransmitters. Which helps us balance out stress.


thiamine, Important in maintaining a healthy nervous system and plays a vital role in maintaining a healthy mental attitude.

This water-based vitamin is essential for converting glucose into energy. Vitamin B1 can help stabilize mood and improve memory and concentration.


Supports the functions of the nervous and digestive systems, The body can produce niacin from the amino acid L-tryptophan.

Deficiency in B3 can cause depression, irritability, fatigue, and mood disorders. And niacin works to help the body release energy from carbohydrates.


Vitamin B6 can help the body manufacture neurotransmitters. like serotonin, Which helps in the body’s ability to overcome depression, stress and anxiety.

Folic acid

Folic acid is an essential vitamin for energy. As the body is unable to produce folic acid on its own. If there is a deficiency of folic acid, People may experience depression and fatigue which may result in higher levels of stress.


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