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.