B vitamins

B vitamins are water-soluble vitamins indispensable for maintaining normal human functions and metabolic activities. The human body cannot synthesize them on its own. Since B vitamins are water-soluble, any excess amounts are not stored in the body, making daily supplementation necessary. Now, let’s explore the important roles B vitamins play in the human body.

I. Physiological Functions

·       1.Participating in the metabolism of the three major nutrients.

·       2.Providing nutrients necessary for blood production.

·       3.Maintaining normal nervous system function.

·       4.Assisting in the metabolism and breakdown of alcohol.

II. Common Types
B vitamins comprise many different types, hence the designation as a "complex."
Common members of the B vitamin family include: vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cobalamin), folic acid, and others.

III. Reasons for B Vitamin Deficiency

·        1.B vitamins in grains are primarily found in the germ. Frequent consumption of refined rice and alkaline-added noodles can lead to insufficient B vitamin intake.

·        2.Regular alcohol consumption, smoking, and coffee drinking can interfere with vitamin absorption or increase their consumption.

·        3.Long-term use of Western medicines can reduce vitamin absorption, as vitamins are easily destroyed in alkaline environments. For example, antibiotics can inhibit the production of endogenous B vitamins by the intestinal flora.

·        4.Improper cooking methods, such as excessive stewing, frying, deep-frying, or boiling, can lead to significant vitamin loss.

IV. Who Needs Supplementation?

·        1.Individuals with heavy workloads or academic pressures, frequent late nights, and high stress.

·        2.Women who frequently experience dysmenorrhea, irritability, pessimistic moods, or are going through menopause.

·        3.Individuals on restrictive diets for weight loss.

·        4.People with gastrointestinal disorders or those who frequently suffer from mouth ulcers.

·        5.Individuals on long-term medication, especially antibiotics.

·        6.People suffering from beriberi due to vitamin B1 deficiency.