Vitamin B group can help to generate energy and promote metabolism.
Vitamin B family is considered as "energy vitamins", because they play an important role in digesting food, generating energy and metabolism, and can help the body effectively convert the fat, carbohydrate and protein in the food we eat into usable energy to help us, so they are one of the indispensable vitamins!
Pharmacist Zhao Shunrong, chairman of Taiwan Province Preventive Health Care Association and master of pharmacy, pointed out that B vitamins are composed of eight water-soluble vitamins, which means that they are excreted from the body every day and must be supplemented regularly. Although they are usually considered as a group and work synergistically in the body, each B vitamin has a unique and important function. Studies have shown that when we reach a certain age, our bodies will change and our metabolism will slow down, so we need good B-vitamins, which can meet the needs of most people.
* Group B is the bane of insomnia? Group b is also a refreshing savior? *
After understanding the important role of Group B in providing energy and metabolism, let's discuss "Is Group B really an insomnia nemesis?" Is group b also a refreshing savior? Pharmacist Zhao Shunrong pointed out that studies have shown that good levels of vitamins B3, B5, B6, B9 and B 12 may contribute to sleep quality, because they can regulate the levels of amino acids and tryptophan in the body, thus helping the body to produce melatonin that induces sleep.
However, vitamin B 12 deficiency is very common, and the high-risk groups include: the elderly, vegetarians, pregnant women, patients with kidney disease or gastrointestinal diseases. The neurological symptoms of vitamin B 12 deficiency are nonspecific and irreversible.
The combination of B9 and B 12 is more effective in improving sleep quality.
According to two small clinical trials published by Jpn J PsychiatrNeurol (Japanese Psychiatry and Neurology Society), insomnia patients improved after receiving B 12 supplementary treatment. Without B 12, your body will not be able to produce melatonin and provide you with the sleep you need. In addition, B9 (folic acid) is another essential vitamin for a healthy sleep cycle, and it is more effective when combined with B 12. B 12 also helps folic acid to regulate the formation of red blood cells and iron absorption, which is a key component of sleep health.
According to Dr. Jonathan Woodcock, an associate professor of neurology and psychiatry at the University of Colorado School of Medicine, B 12 may cause cognitive and memory problems, as well as peripheral neuropathy, many of which may lead to nerve degeneration in arms and legs. B 12 deficiency is also related to depression, anxiety and sleep.
It can be seen that proper supplementation of vitamins and minerals can really help you sleep better. For example, vitamin B 12 plays a vital role in the production of melatonin. Melatonin, the body's "sleep hormone", can help you fall asleep at night until you enjoy a deep rest in the morning. But with the growth of age, it is often more and more difficult to enjoy a good sleep, mainly because the melatonin produced by the body decreases with age.
The more you eat in group B, the more insomnia you get. Teacher: Don't overdo it or rely on supplementing Group B.
Why can't people in group B sleep more when they eat more? Vitamins are not directly related to poor sleep quality, but they are factors leading to insomnia, such as anxiety and depression. If you have poor sleep quality, it is recommended to use vitamins. Zhao Shunrong, a pharmacist, explained that although none of these vitamins can cause insomnia, some "unknown vitamin combination formulas" or "dosage problems" can cause insomnia, because many nutritional supplements on the market have exceeded the recommended intake of Fu Wei, and the intake from the diet seems to have exceeded the daily needs of the human body. Pharmacist Zhao Shunrong reminded that the body still needs moderate rest. If you overdo or rely on supplementing Group B, you will make your body mistakenly think that you are not tired and continue to work, which will do harm to your body.
Correctly supplement group b through a balanced diet
How to correctly supplement Group B? Although most people can get vitamin B group in their daily diet by eating natural foods such as eggs, meat, fish, grains, roots and dark green vegetables. Pharmacist Zhao Shunrong reminded that it is worth noting that due to the limited ability of the human body to store vitamin B groups. Therefore, for the following people, such as people who consume B group rapidly or are expected to accelerate their metabolic needs, in addition to supplementing through a balanced diet, taking a proper amount of nutritional supplements containing B group is another choice for daily health care:
Patients suffering from diseases such as angular stomatitis and neuroinflammation, or people who spend a lot of money on night shifts, staying up late, socializing and drinking, and people with vegetarian habits, frequent drinking, the elderly, pregnant women, renal dialysis patients and other ethnic groups. There are also women who need a lot of energy to improve their metabolism under special physiological changes and lifestyle changes, as well as during weight loss, so it is necessary to consider the necessity of adding additional sustained-release vitamin B groups! Pharmacist Zhao explained that the purpose of sustained-release agent is to effectively control the release of effective components in the drug, so that the drug can play its role smoothly. It is generally recommended that you identify those who have passed the inspection of the pharmaceutical technology center when selecting.
If the body lacks a balanced nutritional intake, even if B group is supplemented every day, there is no supply of raw materials. Therefore, it is very important to maintain the role of group B, maintain diversified dietary content and supplement nutrition in daily life!
Pay attention to vitamin B supplementation. Excessive or insufficient vitamin B supplementation will have an impact on the body.
The US Food and Drug Administration (FDA) reminds and provides the daily recommended amount of vitamin supplements. When considering vitamin supplements, it should be noted that because many different vitamins and minerals are often combined into one product, excessive or insufficient vitamin supplements will cause physical effects. For example, too much vitamin B3 can cause skin allergies, and too much vitamin B6 may lead to neurological abnormalities, which may lead to insomnia. The main reason is that the body sends a fatigue signal to remind you to rest, but supplementing the inappropriate group B will make the body feel worse.
Pharmacist Zhao Shunrong suggested that group B supplements approved by the Ministry of Health and Welfare from "pharmaceutical manufacturers" should be considered in the selection, which is a more secure choice. At the same time, we should also improve our diet. For example, we should eat foods rich in B 12 in moderation, such as seafood, meat, eggs, etc., and supplement the required B group in a balanced way.
Group B is the bane of insomnia and the savior of refreshing. Is it really so amazing? Studies have shown that good levels of vitamins B3, B5, B6, B9 and B 12 may contribute to sleep quality, because they can regulate the levels of amino acids and tryptophan in the body, thus helping the body to produce melatonin to induce sleep. By eating eggs, meat, fish, grains and roots, dark green vegetables and other natural foods, you can get vitamin B group.