Vitamin B supplements, also called vitamin B complex, are a group of essential micronutrients that are very useful for fighting deficiency states induced by incorrect eating habits or malabsorption. Also referred to as "growth vitamins" by virtue of their important contribution in the first years of life, these precious substances are often prescribed in adulthood for combat prolonged and generalized states of asthenia and fatigue.
Very interesting characteristics indicated for individuals who subject their body to intense and repeated psychophysical stress, such as constant physical exercise or only the stressors and frenetic rhythms imposed by everyday life, or who suffer from pathologies of unknown etiology such as chronic fatigue syndrome or fibromyalgia.
Why take vitamin B supplements?
Let's start by remembering that the micronutrients belonging to this vitamin complex are:
- thiamine (or vitamin B1),
- riboflavin (or vitamin B2),
- niacin (or vitamin B3),
- pantothenic acid (or vitamin B5),
- vitamin B6,
- biotin (or vitamin B8),
- folic acid (or vitamin B9)
- cobalamin (or vitamin B12).
Although it is not possible in this context to describe the countless metabolic processes in which these micronutrients are involved, we can affirm their most important properties both in terms of health and sports performance. Optimizing vitamin B levels with a B complex means:
- contribute to normal energy metabolism and consequently promote higher levels of energy and lucidity;
- support the nervous system in terms of protecting brain functions;
- promote protein synthesis and regeneration of all tissues;
- optimize the normal metabolism of carbohydrates and lipids;
- encourage the well-being of skin, hair and nails, acting as real natural "anti-aging" supplements;
- support the natural defenses of the organism in combination with Vitamin D3 and C;
- promote the replacement of red blood cells, ie their duplication and regeneration;
Finally, probably the most important, the processes of DNA / RNA synthesis and repair, genomic and non-genomic methylation as well as the synthesis of neurotransmitters.
Indications of the vitamin B complex to avoid deficiencies
As previously stated, although these vitamins are found abundantly in numerous foods, bad eating habits or some pathologies associated with malabsorption syndrome can create specific deficiencies of these nutrients.
Pregnant and breastfeeding women
During pregnancy, the need for vitamins B and in particular for B12 and folate increases significantly. This happens to support proper development of the fetus and to prevent neurological damage or birth defects from developing in the baby.
Vegans and Vegetarians
B12 is contained only in foods of animal origin; therefore, those who consume little meats, eggs and lactic products or completely exclude them are more likely to develop deficiency if they do not take supplements.
Specific pathologies
Celiac disease, cancer, Crohn's disease, alcoholism, hypothyroidism and anorexia are all conditions that make the body more susceptible to developing nutrient deficiencies and, in particular, B vitamins.
Senior citizens
Over the years, the ability to assimilate vitamin B12 decreases, negatively affecting appetite as well. Indeed, the absorption capacity of B12 contained in food depended on the amount of gastric acid present released in the gastrointestinal tract. The deficiency of vitamin B12 and others belonging to the same complex leads to an increase in the rates of depression and mood disorders in the elderly.
Taking medications
Some prolonged drug therapies can cause vitamin B deficiencies. Proton pump inhibitors used to reduce stomach acid secretion reduce the assimilation of vitamins. Metformin and birth control pills, used for diabetes and not getting pregnant respectively, can also deplete vitamin compounds such as folate, riboflavin, B6 and B12.
Side effects and contraindications of vitamin B supplements
Since the vitamin B complex is composed of water-soluble micronutrients, it is highly unlikely that adverse reactions induced by overdose will occur. Nevertheless, the excess of B vitamins can induce specific adverse reactions depending on the type of vitamin taken in excess. For example, high doses of B3 (niacin) can induce vomiting, hyperglycemia, redness of the skin and liver damage. Furthermore, high dosages of B6 can cause, albeit potentially, nerve damage, photosensitivity and skin lesions. Another side effect that is completely harmless to health is bright yellow urine, a typical and absolutely normal reaction that should not cause concern on the part of those who take a vitamin B supplement.
