"The Importance of Vitamin B for Skin Health, Energy, and More"

The needs of group B among different groups of people vary greatly! Get a complete understanding of the effects and deficiency symptoms of B complex at one time!

#The main function of Group B

1. **Vitamin B1**: Assists in the heat conversion of carbohydrates, lipids and proteins, and maintains normal energy metabolism.

2. **Vitamin B2**: Similar to B1, it also maintains normal energy metabolism and helps maintain the health of skin and mucous membranes. A deficiency will affect the metabolism of vitamin B6.

3. **Nicotinic acid B3**: Promotes energy metabolism and is beneficial to the health of the skin, nervous system, mucous membranes and digestive system.

4. **Vitamin B6**: Participates in the synthesis of tryptophan and GABA, helps stabilize mood, relieve stress and aid sleep.

5. **Folic Acid B9**: Helps in the production of nucleic acids and nucleoproteins, and is an important substance for the production of red blood cells; L-methylfolate can promote the secretion of serotonin, dopamine, and norepinephrine, and stabilize emotions.

6. Vitamin B12: Helps in the production of red blood cells, improves the stability and health of the nervous system, and relieves nerve swelling and irritation.

7. **Biotin B7**: Participates in various enzyme reactions in the body and acts as a coenzyme to help enzyme reactions of lipid metabolism.

8. **Pantothenic acid B5**: It plays a very important role in energy metabolism. When it is deficient, people are prone to fatigue. It has been proven to increase the glutathione content in cells and protect cells and tissues from peroxide attacks.

B-Complex Supplement Forms: Slow-Release vs. High-Dose

- **Sustained-release B complex**: It can be slowly released to keep the vitamin level in the body stable, continuously improve energy and maintain mental and physical strength.

- **High dose B complex**: Usually exceeds the daily requirement, suitable for people with specific supplement needs, and must be used after evaluation by a physician or nutritionist.

#The difference between natural and synthetic B complex

<a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B group benefits</a> - **Natural B group**: extracted from whole grains, nuts, beans and vegetables and other foods. The absorption process matches the human body and is easier to absorb, but the stability is relatively low.

- **Synthetic B complex**: Made through chemical synthesis, it can achieve high purity or specific dosage. The molecular structure is similar to natural B complex, but attention should still be paid to absorption efficiency.

#Supplementary Guidelines for Group B

- **Sleep aid**: Choose B complex mainly composed of B6 and B12 <a href=https://medvoyage.tw/b%E7%BE%A4>B complex recommendation</a>.

- **Muscle relaxation**: Choose B1, B6, B12 to help nerves relax.

- **Preparing for pregnancy**: Choosing folic acid, B6, and B12 will help the fetus develop normally.

- **Weight control**: Choose B1 and B2 to improve metabolism, and biotin to promote lipid metabolism.

#B group requirements corresponding to each symptom

- **Fatigue, loss of appetite**: B1, B2, nicotinic acid B3

- **Frequent drinking**: <a href=https://medvoyage.tw/b%E7%BE%A4>B group effects</a> B1, B2, nicotinic acid B3

- **Assists in carbohydrate and lipid metabolism**: B1, B2, nicotinic acid B3, pantothenic acid

- **Mouth sores, angular cheilitis**: B2, nicotinic acid B3

- **Dizziness, depression**: B6, folic acid B9, B12

- **Anemia, easy fatigue**: B6, folic acid B9, B12

- **Dry skin, hair loss**: Biotin, pantothenic acid

#Sources of B complex in daily diet

- **Vitamin B1*<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 benefits</a>*: Chicken, salmon, brown rice

- **Vitamin B2**: Pork liver, oatmeal, dried mushrooms

- **Nicotinamide B3**: Agaricus blazei, dried shiitake mushrooms, peanuts

- **Vitamin B6**: dried kelp sprouts, sunflower seeds, dried black fungus

- **Folic acid B9**: chickpeas, pork liver, edamame

- **Vitamin B12**: Clams, oyster shellfish, seaweed

- **Biotin**: beef liver, eggs, salmon

- **Pantothenic acid**: pork liver, chicken breast, eggs

#Who needs special supplementation of B complex?

- **Excessive drinking**: It affects the absorption of B complex, especially B1. If the intake of <a href=https://healthynature.tw/%E5%90%83b%E7%BE%A4%E7%9A%84%E5%A5%BD%E8%99%95>B complex</a> is insufficient and drinking frequently will worsen the condition.

- **People with high stress**: Excessive secretion of adrenaline consumes B6, B12, and folic acid, causing muscle tension, difficulty sleeping, and intestinal problems.

- **For those who take too much caffeine**: Due to its diuretic effect, it accelerates the excretion of B complex, and it needs to be replenished at intervals.

- **Long-term medication users**: Contraceptives affect B2 absorption, antibiotics affect B6 synthesis, and diuretics accelerate the excretion of B complex.

- **Elderly or vegan**: insufficient gastric acid secretion or lack of B12 in the diet.

- **People undergoing dialysis**: Dialysis will take away vitamins from the body, so B complex needs to be supplemented.

- **People who have undergone gastrectomy**: Absorption status changes, and they need to supplement with multiple vitamins and minerals.

The demand for B group in modern life

The fast pace and high pressure of modern life, as well as an unbalanced diet, lead to nutrient deficiencies. Over a long period of time, conditions such as dry skin, tight muscles, difficulty sleeping, emotional sensitivity and poor metabolism may occur. Therefore, it is recommended to supplement with natural B complex to help the body relieve stress and maintain good metabolic function.