Are you deficient in vitamin B?

Lack of Vitamin B?

Feeling tired recently? Skin getting worse? You might be lacking Vitamin B!

Vitamin B is an essential vitamin for maintaining good health, including B1, B2, B3, B6, and B12. Each vitamin plays a crucial role in the body! These vitamins help various enzymes function, from releasing energy from carbohydrates and fats to breaking down amino acids and transporting oxygen and energy-containing nutrients throughout the body.

Types of Vitamin B

B1

Function	Food
Maintains normal nerve function Breaks down energy nutrients to provide energy to the body	Pork, fish, legumes, rice

 

B2

Function	Food
Involved in protein and fat metabolism Maintains healthy mucous membranes, skin, eyes, and nervous system Helps produce coenzymes and assists in energy release	Liver, dairy products, eggs, spinach, nuts

 

B3

Function	Food
Involved in carbohydrate, protein, and fat metabolism Helps produce coenzymes and assists in energy release	Meat, fish, brown rice, whole wheat bread

B6

Function	Food
Involved in carbohydrate, protein, and fat metabolism Assists in hemoglobin production Assists in nerve conduction function Maintains normal immune system function	Meat, fish, bananas, potatoes, nuts

 

B12

Function	Food
Assists in red blood cell production Maintains nervous system health Helps protein metabolism	Dairy products, fish, eggs, liver, meat

 

Recommended for Vitamin B Supplementation

1. Unbalanced diet
Often eating out, unbalanced nutrition intake, high oil, high salt, few vegetables and fruits. This may lead to insufficient intake of B vitamins.
 
2. High stress, lack of sleep
Those with high work pressure and lack of sleep consume more B vitamins, so they need to supplement B vitamins more to regulate physiological functions and help replenish physical strength.
 
3. Frequent social drinkers
B vitamins are water-soluble nutrients, and alcohol has a diuretic effect, which causes B vitamins to be excreted with urine. Therefore, people who frequently socialize and drink alcohol are advised to supplement with B vitamins in moderation.

4. Vegetarians
Vitamin B12 is commonly found in meat, dairy products, egg yolks, and seafood. It is difficult for strict vegetarians to obtain enough. Therefore, it is recommended that strict vegetarians pay special attention to whether the Vitamin B they choose contains sufficient B12.
 
5. Elderly
As people age, their digestive function declines, leading to picky eating or reduced food intake, which can easily result in insufficient nutrient intake. Therefore, it is recommended that the elderly appropriately supplement with Vitamin B12.

 

Of course, Vitamin B can be obtained from daily diet. Everyone can supplement appropriately according to their body's needs. Of course, if there are special circumstances, you should consult a doctor first.

 

Source:

1. Department of Health
2. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
3. https://www.dietician.com.tw/knowledge/item/1055.html?gclid=Cj0KCQjwrMKmBhCJARIsAHuEAPRdytnfq9XqnNGOMnhdYJaqvb2_svYCBGiEbUxjw1HkRGPImdkir-UaArCGEALw_wcB

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