The vitamin B-complex includes all known imperative water-soluble vitamins excluding vitamin C. These vitamins include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (the cobalamins), biotin, and folic acid.
All B-complex vitamins perform specific body functions and have unique structures. Biotin and vitamins B1, B2, and B3 all have roles in energy production. Vitamin B6 assists with amino acid metabolism, and folic acid and vitamin B12 make cell division possible. These vitamins also each perform numerous other jobs. However, the body never needs to use all B-complex vitamins at the same time to perform a job.
Daily requirements of B-complex vitamins vary. 18 mg of vitamin B3 and 3 mcg of vitamin B12 are recommended for adult males. Equal amounts of each vitamin should not be taken, as are provided by numerous supplements. Megadoses of B-complex vitamins have not been supported by research to help increase energy, fight stress, or control food cravings unless a person suffers from deficiency. There has been no evidence to support that the other B vitamins should be taken to create balance when a certain B vitamin is used to treat a health condition.
Multivitamins usually include B-complex vitamins. These supplements are recommended because they not only provide B-complex vitamins, but only essential vitamins and minerals that help prevent deficiencies and improve nutritional intake.
by the Harvard School of Public Health
It has been asked by millions of people “If you eat a healthy diet, do you need to take vitamins?” Not very long ago, the common answer from most experts and professionals would have been an emphatic "no". However, today there's quite a bit of evidence that taking a daily multivitamin makes good sense for most adults.
by the Mayoclinic Staff
Given the popularity and availability of “high potency” amino acids, antioxidants, enzymes and herbs, it might seem like dietary supplements could replace food as a source of the nutrients the body requires. However, this is not the case.
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