Benefits and side effects of vitamin B complex. Usually, most people get B vitamins from foods that meet the body’s daily requirements. But there are still factors that cause some people to not get enough B vitamins. Such as pregnant women, sick people, people who like to drink alcohol. Therefore, getting supplements is important for this group of people. And from now on, this article will discuss the optimal vitamin B complex intake and side effects when taking too much.

What is vitamin B complex?

It is a vitamin tablet that contains all eight B vitamins in one tablet. B vitamins are water soluble and will not accumulate in the body. We should get this vitamin every day. For good health

The eight vitamins are as follows:

• B1 (thiamine) : plays a role in energy metabolism and conversion of nutrients into energy, its in pork and sunflower seeds.
• B2 (riboflavin) : responsible for converting nutrients into energy and as an antioxidant. its abundantly in animal innards, beef, and mushrooms.
• B3 (niacin) : plays a role in metabolism and DNA formation and repair, found in chicken and tuna.
• B5 (pantothenic acid) : In addition to converting nutrients into energy. Contributes to the production of hormones and cholesterol. It is in mostly in liver, fish, yogurt, avocado.
• B6 (pyridoxine) : Its Involved in amino acid metabolism, red blood cell production and neurotransmitter production. we can find it in chick peas, salmon, potatoes.
• B7 (biotin) : Its Good for hair, its in yeast, ufabet eggs, salmon, cheese, liver.
• B9 (folate) : its necessary for cell growth, amino acid metabolism. Found in leafy vegetables, nuts and liver.
• B12 (cobalamin) : Important for neurological function, DNA production, and red blood cell growth. They are found abundantly in meat, eggs, seafood and milk.