I don't know if you have read this kind of health article
In short, no matter what little is wrong with the body
Health care public names and elders will advise everyone to supplement vitamin B
What exactly is the magic substance of vitamin B?
The main reason is actually because of the B vitamin family
It is the largest family of vitamins
Includes B1, B2, B3, B5, B6, B7, B9, B12
What the?
Where did B4, B8, B10, B11 go, you ask?
They are all in the process of research
Removed or merged by the vitamin family
In short, the specific reasons are very complicated
For a moment and a half, it was not clear
The B vitamin family is not only large in number
There is also a lot of business in the body
So many common small symptoms are somewhat related to vitamin B
Because the B vitamin family has two characteristics:
And the need for B vitamins
It increases as metabolic levels increase
So in a special physiological state of vigorous metabolism
For example, muscle gain and fat loss, large amount of exercise,
High work pressure, pregnancy, etc
The overall demand for B vitamins will rise
Image source: Stand Cool Helo
So at these times
Additional B complex supplementation is reasonable
Below are the details of the supplemental channels
In addition to diet
You can also use the following two scenarios
Classification of vitamin B supplements:
1.
If you just suspect that you are deficient in B vitamins
Choose a health food such as "multivitamin B"
This dose is small and comprehensive
Suitable for daily health care
2.
Diagnosed by a doctor,
Think you may indeed be deficient in B vitamins
It needs to be prescribed by a doctor and then taken
Can not be arbitrarily replaced by "blue hat" health food
Note this
Try not to be in the absence of deficiency
Single, high-dose supplementation with a certain B vitamin!
B Multivitamin Supplement
Very safe overall
Daily supplement with B multivitamin from Blue Hat
No problem
But take a certain B vitamin in large amounts alone
There is risk
For example, epidemiological experiments have pointed out
Vitamin B6 supplementation alone in smokers[2]
Increases the risk of cancer
So even B vitamins themselves are good elements
But you can't make up for it!
Special author: Luo Xiao (Early Summer) | Registered dietitian in China and Australia
Review expert: Shi Zhengli | Nutrition technician of nutrition department of Beijing Friendship Hospital
bibliography
Yang Yuexin,Ge Keyou. Chinese Nutrition Science Encyclopedia (2nd Edition).People's Medical Publishing House,2019.]
[2] Zuo, H., Ueland, P. M., Midttun, O., Tell, G. S., Fanidi, A., Zheng, W., . . . Ulvik, A. (2019). Vitamin B6 cataBolism and lung cancer risk: results from the Lung Cancer Cohort Consortium (LC3). Ann Oncol, 30(3), 478-485. doi:10.1093/annonc/mdz002
Chinese Nutrition Society. Reference Intake of Dietary Nutrients for Chinese Residents (2013 Edition). Science Press. 2014
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