The food additives on the market today, in most cases, simultaneously contain all 8 vitamins belonging to group B. These substances are water-soluble, because of which they cannot accumulate in the body, therefore, they must be taken daily.
It is important to consider that the vitamins of this group are very important for the human body, as they are used to perform a number of functions, namely:
B12, scientifically called cobalamin, is used to normalize neurological function, generate DNA, and develop red blood cells (found in seafood, animal meat, eggs, and dairy products.)
Who should take B vitamins
Due to the fact that the vitamins of this group are found in most foods used by humans every day, the risk of a deficiency of these substances is minimal. However, under certain conditions, the human body may need more vitamins of this group. That is why certain groups of people are recommended to take complex supplements.
Women during pregnancy and lactation
During the period of gestation, the need for the female body in vitamins of group B increases significantly. At the same time, the deficiency of vitamins B9 and B12 used for the development of the fetus is most acute. A deficiency of these nutrients can lead to neurological disorders and some birth defects in the child.
Most often, a deficiency of these vitamins is observed in individuals who follow a vegetarian diet. Doctors for this category of people strongly recommend taking supplements containing vitamins B9 and B12.
Along with the aging of the body, the ability to absorb vitamin B12 is reduced. In addition, the appetite decreases, which leads to a decrease in the amount of consumption of this element. In addition, the absorption of this substance is largely dependent on the amount of stomach acid, which also decreases with age.
Thus, according to research results, 10-30 percent of people over the age of 50 years produce much less stomach acid than is required for the absorption of vitamin B12.
It is worth noting that a lack of this vitamin can also be associated with depressive disorders, which are often found at older people.
People with certain diseases
People suffering from alcoholism and diseases such as cancer, Crohn’s disease, anorexia, hypothyroidism and celiac disease have a higher risk of a deficiency of group B vitamins.
It is important to note that a genetic change in MTHFR can also negatively affect the absorption of vitamin B9, which will lead to its acute shortage and some health problems.
A lack of these substances can also be observed in people who have recently undergone surgery aimed at reducing their own body weight.
To all of the above categories of people, experts strongly recommend using complex B vitamin supplements in order to avoid negative consequences.
One of the B vitamins, namely vitamin B12, is found mainly in animal meat and animal products, which include milk, eggs and seafood. That is why people on a vegetarian diet often lack vitamin B12.
Daily use of food additives containing this substance will reduce the risk of deficiency, as well as prevent a number of side effects caused by this phenomenon.
People taking certain medications
Some of the medications prescribed by a doctor to treat certain diseases can contribute to the development of a deficiency of B vitamins.
Among these drugs are proton pump inhibitors, which are drugs to lower stomach acid levels, which, among other things, impair the absorption of vitamin B12. Another drug that lowers vitamins B9 and B12 in the body is metformin, which is used to treat diabetes.
Contraception pills also help reduce the amount of vitamins B12, B9, and B6.
Benefits of supplementing with B vitamins
Despite the fact that some categories of people are forced to use supplements of B vitamins in order to avoid a deficiency of this substance and negative consequences, research results have shown that their use can be useful even for athletes. Consider the benefits of taking supplements containing a complex of vitamins of group B.
Reduces stress and improves mood
Often, experts recommend taking B vitamins to reduce stress, eliminate fatigue, and improve mood. So, according to the results of studies conducted over 33 days, in which 215 people took part, the use of complex supplements containing B vitamins can not only increase mood and reduce stress, but also improve cognitive function.
During another study, scientists were able to establish that the young generation when consuming appropriate supplements for 90 days significantly reduces the level of mental fatigue and stress.
Eliminates depression and anxiety
When conducting a two-month study involving 60 people, scientists found that compared with placebo, the use of specialized supplements eliminated the symptoms of depression. The researchers also noted that the use of B vitamins in combination with antidepressants can speed up the treatment of anxiety.
During another research work, it was found that the addition of vitamins B12, B9 and B6 to the patients ’diet allows for a longer lasting effect of antidepressant medication. Also in the framework of this study, scientists were able to find out that the lack of these particular B vitamins significantly increases the risk of depression in patients.
Absolutely each of the B vitamins has an individual recommended daily intake, which depends on a number of factors, including age, gender and some other variables, such as drug intake and pregnancy.
It is important to note that infants and newborns need less vitamins in this group, while women are advised to consume slightly more vitamins during pregnancy.
If there is a deficiency of these substances, higher doses may also be required.
Nutritional supplements purchased to improve health should maximize the body's needs, which may depend on age and general condition.
Due to the fact that B vitamins are water-soluble substances that are not able to accumulate in the human body, the risk of an overdose of these elements is extremely small.