The benefits of vitamin B complex for nerves are many and very important, and the deficiency of any one of the groups of B vitamins in the long term, causes problems that may be serious, such as numbness and tingling, or deformation of the fetus, and the following paragraphs talk about the benefits of vitamin B complex for nerves, its benefits in general, and the recommended dose From every vitamin, and cases that require taking its supplements, and its natural sources.
Vitamin B complex benefits
When a vitamin B complex is deficient, it must be obtained through supplementation, but some studies show that taking a vitamin B complex supplement may be beneficial for people who do not need these nutrients but not to the extent of increasing them, and among the benefits provided by B vitamins, the following :
- Reduce stress and improve mood.
- Reducing symptoms of anxiety or depression.
In addition, the B-complex vitamin offers the following benefits:
- Thiamin B1: Essential for metabolism, converting nutrients into energy.
- Riboflavin B2: converts food into energy, and also acts as an antioxidant.
- Niacin B3: plays a role in cellular signaling, metabolism, and DNA production and repair.
- Pantothenic B5: helps to obtain energy, and participates in the production of hormones and cholesterol.
- Pyridoxine B6: involved in amino acid metabolism, red blood cell creation, and neurotransmitter production.
- Biotin B7: Necessary for the digestion of carbohydrates and fats, and the regulation of gene expression.
- Folic Acid B9: Necessary for cell growth, amino acid metabolism, white and red blood cell formation, and proper cell division.
- Cobalamin B12: Useful for neurological function, DNA production, and red blood cell development.
The benefits of vitamin B complex for the nerves
One of the most important benefits of vitamin B complex is to help maintain nerve health, specifically vitamins B1, B6, and B12; Because this three help in the synthesis of neurotransmitters, such as acetylcholine, serotonin, and norepinephrine, they also help in the formation of myelin, the protective layer surrounding nerve cells, and regardless of getting B vitamins from the diet, doctors recommend getting them from supplements.
Among the benefits of vitamin B complex for nerves are the following: [2]
- Vitamin B1: Necessary for muscle contraction and the conduct of nerve signals.
- B7: Necessary for the production of myelin that surrounds nerve fibers in the brain, spinal cord, and eyes.
- Vitamin B9: Specifically important for pregnant women; Because it prevents potential defects in the fetus, such as deformation of the spinal cord and fetal brain, reduces the risk of developing heart disease, and prevents depression; Bt enhances the movement of neurotransmitters in the brain.
- B6: Necessary for the processes of neurotransmitters such as serotonin and norepinephrine, important for regulating appetite, and mood, regulating the sleep-wake cycle, enhancing memory, increasing the amount of oxygen in the brain, and assisting in the rapid and effective transmission of electrical impulses along nerve cells.
- Vitamin B12: It is involved in the production of red blood cells, and improves brain health; By preventing atrophy, or the loss of nerve cells from the brain.
When is Vitamin B used?
Since B vitamins are naturally present in many foods, no one will likely be deficient as long as they follow a good diet, however, certain conditions increase the need for B vitamins, including [1]
Pregnant or breastfeeding women: Healthy fetal development requires a lot of vitamin B12, especially for those who follow a vegetarian diet.
The elderly: With age, the ability to absorb vitamin B12 in the body and other vitamins decreases, appetite decreases, and it is difficult to get enough B vitamins.
People with chronic medical conditions such as celiac disease, Crohn's disease, cancer, hypothyroidism, anorexia, and alcoholics.
Vegetarians: B vitamins are naturally found in meat products, eggs, dairy, and seafood, and people who follow a strict diet will not get many of the B vitamins found in meat.
People who take certain medications: Prescription medications, such as proton pump inhibitors that lower stomach acid, metformin, a common diabetes medication, or birth control pills, can lead to a deficiency of B vitamins.
Where is Vitamin B found?
Vitamin B complex is found in the following foods: [3]
Fish full of omega-3 fats, low in mercury, and freshwater fish.
Leafy green vegetables, such as lettuce and spinach.
Liver and other meats.
Whole eggs.
the milk.
Legumes, such as chickpeas and peas.
Chicken and turkey.
Yogurt.
yeast in bread.
Breakfast cereals fortified with vitamins.
sunflower seeds.
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