Nutritionist reveals the 6 major B group functions and consumption methods, these two types of people should pay special attention!

Nutritionist reveals the 6 major B group functions and consumption methods, these two types of people should pay special attention!

#What is B group? <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group recommendation</a>? Are B complex vitamins and vitamin B group the same?

**Vitamin**, as the name suggests, is an element necessary for maintaining life. It is called Vitamin in English, so it is also called **Vitamin** in Chinese. There are a total of 13 vitamins in the human body, including vitamin A, B (8 in total), C, D, E and K.

**B group (Vitamin B complex)** refers to the abbreviation of 8 kinds of B vitamins. It is an important auxiliary factor for the human body and participates in various metabolic processes. Vitamin B group is a water-soluble vitamin that needs to be obtained from food, including:

- B1 (Thiamine)

- B2 (Riboflavin)

- B3 (nicotinic acid)

- B5 (pantothenic acid)

- B6 (pyridoxine)

- B7 (Biotin)

- B9 (Folic Acid)

- B12 (cobalamin)

#Comprehensive<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>B-group efficacy</a>What are vitamins? Should I take B complex or multivitamins?

The key difference between multivitamins and B complexes is the types of vitamins added:

- **Multivitamin**: Contains multiple vitamins (such as A, C, D, E, K) and trace minerals (such as calcium, magnesium, copper, selenium) to fully supplement basic nutrients, not to strengthen specific parts.

- **B Group**: Contains only 8 B vitamins as the main ingredients, the dosage is usually enough to exceed the body's needs to supplement the deficiency and reduce fatigue and lack of energy caused by <a href=https://lifenutrients.tw/vitamin_b>B Group Efficacy</a> nutritional deficiencies.

Choosing a comprehensive vitamin or B complex depends on personal needs:

- **Multivitamin**: Suitable for people who need to supplement multiple vitamins and trace elements.

- **B Group**: Suitable for people who need to regulate physiological functions and maintain energy.

#6 Big B group function <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group recommendation</a> effect introduction

B vitamins are best known for helping with energy metabolism and maintaining spirits. However, B complex also has the following 6 major benefits that are essential for maintaining health:

1. **Helps normal energy metabolism**: B group is a coenzyme for nutrient metabolism. Deficiency will limit energy production and make the body tired and weak.

2. **Help smooth circulation<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group</a>**: B6, B9 and B12 can help red blood cell production and improve oxygen delivery.

3. **Improve the health of the nervous system**: B1 and B12 are extremely beneficial to the nervous system, and their synergistic effect can further improve nerve health.

4. **Helps fetal development**: B9 is necessary for DNA growth, and additional folic acid is needed during pregnancy.

5. **Maintain skin health**: B3 has a stabilizing effect on the skin barrier function and helps maintain moisture and elasticity.

6. **Active thoughts and maintain a good mood**: B complex participates in energy conversion and helps stabilize emotions.

#5<a href=https://medvoyage.tw/b%E7%BE%A4>Recommended B group</a> groups that are prone to lack of B group

According to the Ministry of Health and Welfare, the following five groups are prone to vitamin B deficiency and are recommended to supplement in appropriate amounts:

1.<a href=https://medvoyage.tw/b%E7%BE%A4>Benefits of B Group</a> **Elderly people**: Men and women over 75 years old are more likely to be deficient in B3 and B12.

2. **Those who eat out with an unbalanced diet**: The habit of eating out leads to nutrient loss and makes it easy to lack B vitamins.

3. **Office workers with high work pressure**: High pressure and staying up late require the consumption of more B complex.

4. **Vegetarians**: Natural sources of B complex are limited, and vegans in particular are prone to B12 deficiency.

5. **Pregnant women**: The need for folic acid increases during pregnancy and it is difficult to meet the requirement through diet alone.

#自然B<a href=https://medvoyage.tw/b%E7%BE%A4>b group</a>What are the foods in the group?

Natural foods in our daily life contain B vitamins, but most of the B vitamins are not resistant to high temperatures and are easily lost during the cooking process. It is recommended to choose fresh, seasonal, natural and less processed raw foods, and use quick steaming methods to retain more nutrients.

#<a href=https://medvoyage.tw/b%E7%BE%A4>B group recommendation</a>B group recommended intake dosage

| Project |<a href=https://lifenutrients.tw/vitamin_b>Group B</a> General population | 1 to 3 years old | Pregnant and breastfeeding women |

| --- | --- | --- | --- |

| B1 | 1.4 mg | 0.6 mg | 1.1 mg |

| B2 | 1.6 mg | 0.7 mg | 1.2 mg |

| B3 (Nicotin) | 18 mg NE | 9 mg NE | 16 mg NE |

| B5 (Pantothenic Acid) | 5 mg | 2 mg | 6 mg |

| B6 | 1.6 mg | 0.5 mg | 1.9 mg |

| B7 (Biotin) | 30 mcg | 9 mcg | 30 mcg |

| B9 (Folic Acid) | 400 mcg | 170 mcg | 600 mcg |

| B12 | 2.4 μg | 0.9 μg | 2.6 μg |

<a href=https://medvoyage.tw/b%E7%BE%A4>Benefits of B Group</a>#When should B group be taken? Can I eat it on an empty stomach?

Vitamin B complex is water-soluble and only needs to be taken with water, with no special restrictions on the time of taking it. However, since it is water-soluble and easily excreted in the urine, it is recommended to be consumed in segments, with an interval of 6-8 hours. If you have a sensitive digestive tract or take multivitamins, it is more appropriate to take the supplement after meals.

#Two types of people who are not suitable for consuming B group <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b group effects</a>

The following two groups of people should pay special attention before taking vitamin B:

1. **People who take special medications**: Such as barbiturates, contraceptives and anti-epileptic drugs, which may affect the effect and absorption of B group.

2. **Diabetic patients**: High doses of B3 may cause insulin resistance. Blood sugar should be monitored and a physician should be consulted.

#B群<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E5%8A%A9%E4%BB%A3%E8%AC%9D%EF%BC%81>b群</a>What can’t you take with it?

B<a href=https://lifenutrients.tw/vitamin_b>B group recommendation</a> Group B is water-soluble and is not recommended to be consumed at the same time as coffee, tea or alcoholic beverages to avoid accelerating excretion from the body.

#Does B group have any side effects?

As long as you consume it in recommended amounts, B complex is basically safe. However, excessive intake of B3 may cause flushing, itching and other discomforts, and excessive intake of B6 may cause neuropathy. The yellowing of urine is due to the fluorescent pigment of B2 and is a normal phenomenon.

#B Group Selection <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B Group Recommendation</a>

There are many vitamin B products on the market. You can choose according to the following five principles:

1. **Complete types of vitamin B and functions of B group**: Should contain all 8 vitamins.

2. **Naturally extracted B complex**: Choosing natural raw materials is easier to absorb.

3. **Product added compounds**: such as taurine, zinc, etc. can enhance the maintenance effect.

4. **Affordable**: Long-term supplementation requires consideration of the financial burden.

5. **Third-party inspection**: to ensure quality and safety.

The above content will help you better understand and choose B group, and reasonably supplement it in your daily life. 

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