Can eating B-complex "help you sleep" or "wake up your brain"? Experts remind: Eating the wrong kind may cause counter-effects
Affects the operation of 8 mechanisms of the body! Why is Group B important to the human body?
In order to improve work efficiency, many office workers are accustomed to taking “B complex” health supplements to boost their spirits. Paradoxically, there is also a rumor that taking B complex can “help sleep”. Qi Xiangyi, a functional medicine nurse at Lianxin Clinic, pointed out that there are different types of vitamin B complex and each has its own effect. If you do not supplement appropriately according to your own condition, it may have counter-effects.
Nurse Qi Xiangyi explained that B complex refers to more than three types of vitamin B, such as B1, B2, B6 and B12. If the human body is compared to a car, B complex is like gasoline, which can convert nutrients into energy so that the human body can run smoothly. If there is a deficiency, it may cause negative effects on energy conversion, energy metabolism, neurological function, blood production, skin health, heart health, digestive function and immunity.
Can eating B-complex “help you sleep” or “wake up your brain”? Expert: Eating the wrong kind may cause counter-effects
However, many body functions require the participation of different B-complex nutrients. How do you know which B-complex nutrients are lacking? Nurse Qi Xiangyi said that vitamin B complex cannot be synthesized by the human body and must be supplemented through diet to ensure the normal operation of human physiological functions. Many people with poor sleep quality supplement B-complex health supplements because B6 and B12 play an indispensable role in maintaining the health of the nervous system.
B6 is involved in the synthesis of a variety of neurotransmitters, such as serotonin, dopamine, etc., which helps regulate emotions, anxiety, stress, etc., making the body easier to relax; B12 is involved in the production of melatonin, which is naturally secreted by the human body and A hormone that helps regulate the “sleep and wake cycle”, it can help maintain the normal operation of the biological clock, promote and improve sleep state.
On the contrary, many people say they feel energetic after taking B-complex supplements. Nurse Qi Xiangyi explained that if B group products contain higher doses of B1 and B2, or add ingredients such as taurine, they usually help to boost the spirit, so they are not suitable for taking before going to bed. In addition, individuals have different responses to B complex nutrients. If we can evaluate the metabolism of vitamin B complex and understand the body’s needs, it will be very helpful for timely adjustment of life and eating habits.
Office workers who are highly stressed and socializing should pay attention to the four groups most likely to be deficient in vitamin B complex.
Modern people generally live a fast-paced life, are under high pressure, and eat abnormally. In order to cope with stress, the body releases adrenaline and cortisol, which consumes a large amount of B-complex. Alcohol also inhibits the absorption of B-complex, and B-complex is also needed to metabolize alcohol. assist. In addition, people who have been vegetarians for a long time may be relatively deficient in vitamin B12. If you are in the above situation, it is recommended to conduct a B-complex metabolic assessment to further clarify individual differences in B-complex needs.
Nurse Qi Xiangyi said that in clinical practice, patients often say that they feel excited or exhausted after taking B complex. This phenomenon may be a signal from the body that it “needs B complex.” At this time, in addition to supplementing with health products, you should also take a balanced intake of dark green vegetables, fish, cereals, nuts and other foods rich in B complex.
Finally, nurse Qi Xiangyi reminded that most B-complex health products on the market contain fat-soluble vitamins A, D, E, K and other compounds. It is recommended to take them after meals for better absorption. As for which B complexes need to be supplemented, the best way is still to determine individual nutritional needs through functional medicine assessment and testing, or to consult professionals, which can more accurately supplement necessary nutrients to maintain the best condition of the body.
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