What is complex B and what is it for?

What is complex B?

The B vitamins refer to a group ofeight water-soluble B vitamins, that is, they are solubilized in water. This B complex does not arise from an international classification, but rather fromsubsequent continuous findingson vitamin B composition.(1)

Note: In the B complex are the following vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B8 (biotin), B9 (folic acid) and B12 (cobalamin).

It should be noted that the B complex is found mainly infoods of animal and vegetable origin, being consideredessential vitamins, because the body can not synthesize them, having to resort to the consumption of food to meet the daily needs in the body.

What does the B complex do in the body?

B vitamins are designed to fulfill specific functionsin the body, among which are:

1. Helps control depression and anxiety

At this point, scientific information describes that the vitamins that make up group B play a great role in the prevention of several pathologies of psychological origin.

In this sense, vitamin B12 or cobalamin, is necessary for the metabolism of neurotransmitters , the lack of which is normally associated with a depressed mood.

To highlight: Vitamins B1 (thiamine) and B9 (folic acid), Help Combat Stress and combined with B12 reduce depressive states as well as anxiety . (two)

2. Reduces stress and improves mood

Other vitamins of this B complex favor the reduction of stress as well as the improvement in the moods of many patients.

Such is the case of vitamin B3 (niacin) and B6 (pyridoxine), which have been associated with the synthesis of some neurotransmitters such as serotonin, one of The Happiness Hormones and very relevant for the reduction of states of mind. irritability and anger. (3)

You should know: Vitamin B1 (thiamine) and B9 Help Combat Stress and combined with B12 also reduce stress and headaches.

3. Enhances cognitive functions

B vitamins also participate in the balance and improvement of some cognitive functions, in combination with other minerals and vitamins.

Note: Thiamine, pyridoxine, folic acid, and cobalamin along with vitamin D, choline, iron, and iodine exert neuroprotective effects and Support Cognitive Performance . (4)

4. Contributes to skin healing

Many chemical elements are involvedin wound healing, but in particular it has been described that vitamin B1 (thiamine), vitamin B5 (pantothenic acid) and other B complex vitamins have shown their participationin the wound healing process , through the synthesis and growth of new cells and tissues. (5)

Note: Scientific evidence also indicates that both vitamin B9 and B12 prevent the onset of anemia. (6)

5. Improves the symptoms of premenstrual syndrome

The premenstrual syndrome is constituted by a series of symptoms, which the woman suffers in the days before the menstrual cycle.

To highlight: It has been described that pyridoxine deficiency in women, especially during this stage of premenstrual syndrome, can cause symptoms to increase , since this vitamin is involved in the synthesis of some hormones such as serotonin and GABA . , with calming effects . (7)

6. Favors the stage of pregnancy

, intervene in the formation and growth of cells or in the prevention formation of

You should know: Riboflavin, pyridoxine, folic acid and cobalamin are involved in the gestation stage .

7. Increases the absorption of nutrients

Several of the B complex vitamins participate in the breakdown of carbohydrates, fatty acids and other substances, such as thiamine or riboflavin. Likewise, cobalamin is involved in the degradation of some amino acids.(9)

Note: All these vitamins help in the degradation of other nutrients and thus contribute to facilitate the absorption, for the use of the different cells of the organism.

When should complex B be taken?

Obviously , we do not have to wait for the appearance of pathologies, due to the deficiency of B complex vitamins.

Therefore, eating a healthy and balanced diet guarantees the presence of these vitamins in the body, since the body only requires small amounts of them for its various metabolic functions.

On the other hand, when the existence of a mechanism that prevents an adequate absorption of these vitamins is suspected, it is indicated to visit the doctor and after an evaluation, make the necessary recommendations.

To highlight: The recommended daily doses of the B complex are contained in the table of daily vitamin requirements . (10)

Key Findings

• The B complex is a group that includes eight of the B vitamins, which are internationally classified as water-soluble .
• B complex vitamins are involved in the prevention of psychological disorders, as well as in the protection of the fetus during pregnancy.
• B complex vitamins Help Manage Depression and anxiety, in addition to promoting cognitive functions .
• These vitamins are found in foods of animal and plant origin.