Is it necessary to take B vitamins to refresh yourself and treat sore mouth? Nutritionist Li Wanping reveals: 8 benefits of vitamin B complex

When office workers are tired and sleepy at work, they often think of taking B vitamins to stay awake. They also often hear people say, "Can I take B vitamins because my mouth is sore due to excessive heat?" and "If I can't sleep due to insomnia, should I take B vitamins?" Should we take B vitamins? I also have no idea how much vitamin B I should take! Nutritionist Li Wanping fully shares the 8 major benefits of vitamin B complex.

What are the common B vitamins?

Nutritionist Li Wanping said that the vitamin B complex actually represents a collection of multiple B vitamins, including B1, B2, B6, B12, folic acid (B9), pantothenic acid (B5), niacin (B3), biotin (B7), etc., which are important auxiliary enzymes for maintaining physiological regulation. Even though the functions of B vitamins are similar, they can still be further subdivided according to symptom needs to determine which B vitamin group is more suitable.

8 benefits of vitamin B complex

1. Refresh your mind: Vitamin B1

If it is deficient, you will feel tired/have an enlarged heart/swelling and numbness in your feet.

Representative foods: brown rice, pork tenderloin, and spinach.

2. Protect eyes and lips: Vitamin B2

If it is deficient, it may cause cataracts/oily skin/angular cheilitis.

Representative foods: milk, yogurt, and eggs.

3. Skin care: Vitamin B3 (niacin)

Deficiency may cause itchy and tingling skin/diarrhea/dementia.

Representative foods: chicken, pork liver, and shiitake mushrooms.

4. Beautiful and sleek hair: Vitamin B5 (pantothenic acid)

If it is deficient, hair will become thin/loss of luster.

Representative foods: eggs, sweet potatoes, and peanuts.

5. Sleep savior: Vitamin B6

If it is deficient, it may cause allergies/depression/insomnia.

Representative foods: eat snapper, watermelon, and bananas.

A lack of vitamin B7 can cause itchy and irritated skin.

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6. Hair and skin care: Vitamin B7 (biotin)

If it is deficient, it will cause hair loss/premature graying of hair/dull skin tone.

Representative foods: onions, broccoli, and edamame.

7. Protect brain nerves: Vitamin B9 (folic acid)

If it is deficient, it may cause memory loss/anemia/affect cardiovascular health.

Representative foods: black beans, asparagus, and red amaranth.

8. Blood circulation refueling station: Vitamin B12

If it is deficient, it will cause shoulder pain/back pain/megaglomerular anemia.

Representative foods: clams, beef, and kelp.

When is the best time to take vitamin B complex?

It is best to take B vitamins within 1 hour after a meal. Some people will swallow a B vitamin before going out in the morning, or even take it directly as breakfast. However, some people may feel stomach discomfort if they eat it on an empty stomach. Therefore, nutritionist Li Wanping recommends the following best times to take B complex:

1. If you want to be in good spirits: eat after breakfast.

2. If you want to help you sleep well: take it after dinner.

3. If you are afraid of stomachache: take it after meals.

What are the food sources of B vitamins?

How can we get B vitamins in our daily diet? Nutritionist Li Wanping said that having a bowl of pork liver soup for dinner and eating the egg yolk and egg white together from tea eggs or boiled eggs bought from the convenience store are all simple and convenient sources of vitamin B food. There are also maitake mushrooms sold in stores. You can also cook maitake mushroom chicken soup or maitake mushroom egg drop soup, which can supplement rich protein and B vitamins, and are full of balanced nutrition and good vitality.