Vitamin B complex food supplement.
90 capsules

Vitamin B complex 500mg

Vitamin B complex food supplement (B1, B2, B3, B5, B6, B7, B9, B12).

90 capsules
Economical, for 45 days !

1. What are the properties and benefits of B vitamins ?

The term "vitamins" is derived from the term "amines of life" because of the metabolic importance of these molecules to the body. There are eight B vitamins, which make up the majority of the water-soluble vitamins, which, together with ascorbic acid (vitamin C), total nine vitamins.

B vitamins are a group of vitamins that are essential for a correct diet and their properties are very useful in avoiding health problems. Among other things, B vitamins are essential for the normal functioning of the liver and nervous system, but they are especially important for the conversion of carbohydrates into glucose and for the metabolism of fats and proteins. Let's find out about the properties of the B vitamins: in this article we will get to know the vitamins B1 to B12, starting with the symptoms that a deficiency can cause in the body.

2. What are B vitamins ?

B vitamins are many and varied: find out what they do, what foods and supplements they are found in and how to take them.
One of the common characteristics of almost all B vitamins (as well as vitamin C) is their thermolability; with the exception of vitamins B2, B6 and (partially) B12, ALL others are heat sensitive. This means that cooking food reduces the overall vitamin content to a greater or lesser extent depending on the case.

Photosensitivity
Unfortunately, temperature is not the only variable that affects the presence or absence of B vitamins in foods; some of them are also photosensitive (vitamins B2, B6 and B8), so their presence in foods depends on their exposure to light and the length of time and/or method of storage. In addition, vitamin B1 or thiamine is particularly affected by some food preservatives, making canned foods even more vitamin-depleted.

Antivitamins
As if that were not enough, B vitamins must compete with or be affected by other anti-nutritional molecules called ANTIVITAMINS; these active ingredients reduce the bioavailability of B vitamins and interfere with their use by the human body. These include oxythiamine, juritiamine, thiaminase, antimalarial drugs, contraceptive drugs and anticonvulsants.

3. Vitamin B1: against fatigue

No appetite and tired all the time? You need vitamin B1 (thiamine or aneurine).
If you often feel tired, suffer from muscle pain, have difficulty breathing or have a poor appetite, you probably need vitamin B1. It is found in brewer's yeast, wheat germ oil, pollen and royal jelly, soya, wholegrain cereals, spirulina algae, hazelnuts, almonds, walnuts, sunflower vegetables and molasses.

How to take vitamin B1 ?
If you want to increase your B vitamins, eat 5 nuts a day, drink a teaspoon of wheat germ oil in the morning and eat cornflakes for breakfast. Remember that vitamin B1 is depleted by alcohol, smoking and the consumption of sweets and sugar. The heat of cooking and eating raw seafood and nuts at the same time also negate the benefits of vitamin B1.

4. Vitamin B2: against inflammation and itching

Are you bothered by burning and itching? You need vitamin B2 (riboflavin).
If you often have mouth ulcers, stomatitis and lesions on your lips and in your oral cavity, if you suffer from burns and inflammation or if you are particularly bothered by sunlight and feel as if you have sand in your eyes, fill up on vitamin B2. It is found in brewer's yeast, egg yolk, wheat germ oil and oil seeds, cabbage, peas and yoghurt.

How to take vitamin B2 ?
Eat a salad of cabbage cut into strips and seasoned with a teaspoon of wheat germ oil and apple cider vinegar every day. Remember that if you expose foods containing vitamin B2 to sunlight, their concentration is reduced.

5. Vitamin B3: for the stomach and intestines

Do you have irregular bowel movements and digestive problems? You need vitamin B3 or PP (niacin).
If you have poor digestion, nausea, bad breath, irregular bowel movements or feel weak and have dry, reddened skin, you should take vitamin B3. It is found in brewer's yeast, liver, offal, fish and rhubarb.

How to take vitamin B3 ?
Take one capsule of brewer's yeast a day or add a small piece of rhubarb to cooked fruit. People suffering from ulcers and gastritis should not take too much vitamin B3; the intake should be stopped if the skin becomes dry, itchy and red.

6. Vitamin B4: for the immune system

Are your immune systems weakening? You need vitamin B4
If you get sick more often than usual, if your blood tests show a low white blood cell count, or if you suffer from neuritis or polyneuritis, it may be a problem of vitamin B4 deficiency. It is found in brewer's yeast, rice and beetroot extracts, potatoes, tomatoes and whole milk.

How to take vitamin B4 ?
One glass of milk (even vegetable milk) a day or a sauce made from 3 tomatoes, olive oil and basil is enough to provide vitamin B4. However, be careful not to overcook foods that contain vitamin B4.

7. Vitamin B5: against stress and bad mood

Do you suffer from bad moods, stress and headaches? You need vitamin B5 (pantothenic acid).
If you get sick more easily, if you suffer from allergies and stress, if your mood is vaguely depressed, if you have more intense and frequent headache attacks than usual or if you have more cavities and notice more grey hair, you need a vitamin B5 supplement. It is mainly found in royal jelly, pollen, brewer's yeast, buckwheat and egg yolk.

How to take vitamin B5 ?
Take a teaspoon of royal jelly or pollen every morning (always check that you are not allergic to these products). You can also eat 3 to 4 boiled eggs a week to get your vitamin B5 intake.

8. Vitamin B6: against eczema and high cholesterol

Has your acne worsened and do you have high cholesterol? You need vitamin B6 (pyridoxine, pyridoxal and pyridoxamine).
If you have noticed worsening acne and eczema, if you are losing more hair, if your blood tests show increased cholesterol or if you are urinating more often and more heavily during the day, you need more vitamin B6. It is found in rice, tuna, sunflower oil, bran and all organic wholemeal flours, green leafy vegetables, peas, prunes and bananas.

How to take vitamin B6 ?
Eat a banana a day or add a handful of peas to your soups. Be careful, however, not to overdose on vitamin B6 if you suffer from ulcers, gastritis and Parkinson's disease: it reduces the effects of drugs used for these conditions.

9. Vitamin B7: for the liver and kidneys

Liver and blood pressure? You need vitamin B7
If you have high blood pressure, kidney dysfunction or if your high-fat diet and stress have caused an enlarged liver and statosis (fatty liver syndrome), vitamin B7 can help. It is found in wheat germ, brewer's yeast, molasses, offal and cabbage in general.

How to take vitamin B7 ?
Add a tablespoon of wheat germ powder to side dishes and salads to get your dose of vitamin B7. But be careful not to exceed the dosage, as this can lead to digestive problems, mood swings, increased sweating and anorexia.

10. Vitamin B8: for the skin, hair, nervous system and metabolism

Vitamin B8 or vitamin H (biotin) is good for the skin, hair, nervous system and metabolism.
Vitamin B8, also known as biotin or vitamin H, is a water-soluble vitamin that contributes to the formation of fatty acids and the metabolism of amino acids and carbohydrates. It is also used to nourish the skin and hair and for the proper functioning of the nervous system.

How to take vitamin B8 ?
If you want to increase the B8 content of your B vitamins, you can use several food sources: calf's liver, nuts, egg yolk, brown rice, cow's milk and cheese, wheat, lentils, peas, carrots, lettuce, cauliflower, mushrooms.

11. Vitamin B9: for babies

Vitamin B9 or folic acid (pteroylglutamic acid): essential for the development of newborns
Vitamin b9, also known as folic acid, is an essential vitamin during pregnancy, but is useful at all stages of life. It is an essential trace element for DNA and protein synthesis and for the renewal of all body tissues.

How to take vitamin B9 ?
Vitamin B9 is present in food as folate, folic acid being the oxidised form of the compound and not occurring naturally (it must be taken as a supplement). Food sources of folate include green leafy vegetables (spinach, broccoli, asparagus, lettuce, cabbage, etc.), tomatoes, pulses, fruit (especially kiwis, strawberries and oranges) and nuts. Other good sources of vitamin B9 are cereals, wheat germ and brewer's yeast. Animal foods include liver and offal, cheese and eggs.

12. Vitamin B10: for burns

Vitamin B10: Helps you fight sunburn and the pain it causes.
Vitamin B10, also known as para-aminobenzoic acid, is an important vitamin for protein metabolism and supports the effectiveness of vitamin B5. It also promotes the concentration of blood oxygen in the arteries.

How to take vitamin B10 ?
In food, vitamin B10 is found in: cabbage, potatoes, peanuts, wheat germ, lettuce, tomatoes, mushrooms, brewer's yeast, kidneys, liver, wholegrain cereals, molasses. Caution: vitamin B10 is destroyed if mixed with water, cooked or added to alcoholic drinks.

13. Vitamin B11: helps the stomach and colon

Vitamin B11: perfect for keeping the stomach and colon working at the right pace.
If you are always tense and have poor digestion, if you suffer from gastric acidity and postprandial drowsiness, or if you are facing a convalescence, an exam, a change of job and feel mentally and physically exhausted, you need vitamin B11.

How to take vitamin B11 ?
It is found in red meat, liver, brewer's yeast, spinach and whole milk. It can be found in B-vitamin capsules or by eating a ball of blanched spinach seasoned with oil and lemon 4-5 times a week.

14. Vitamin B12: against anaemia

Do you suffer from anaemia? You lack vitamin B12 (cyanocobalamin).
Anemia, or a pale complexion, occurs when the body has a deficiency of vitamin B12. The bone marrow uses this vitamin to produce red blood cells.

How to take vitamin B12 ?
The body only needs small amounts of this vitamin. Foods with a higher concentration are milk, eggs and beef.

15. Vitamin B deficiency

Fatigue, weakness and tiredness are just some of the symptoms resulting from B deficiency. The intake of these vitamins from the diet is not always sufficient to cover their needs. For example, the diet may contain no animal foods or insufficient amounts of animal foods, such as a vegetarian or vegan diet. The causes of deficiency may therefore be different.

In case of illness, caused for example by fever and flu, it may be necessary to take antibiotics. Some of the B vitamins are produced by intestinal bacteria, which are reduced during antibiotic treatment. For this reason and to regain energy during and after antibiotic treatment, it can be useful to incorporate B vitamins. Helping to regain strength and energy can therefore be essential during crises.

A period of intense study, work or sport can lead to fatigue, irritability and exhaustion. B vitamins are necessary in such cases to support the proper functioning of the nervous system and psychological functions. They also reduce fatigue and weariness.

These vitamins help to strengthen the nerves and improve the transmission of nerve impulses. The intake of B vitamins can be essential even if you often have cuts in the mouth or tongue or if you suffer from mouth ulcers. In these cases, vitamins are used to keep the membranes and mucous membranes intact and the skin normal.

In all these cases of deficiency, it may be useful to resort to a vitamin B supplement.

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