When it comes to nutrients and supplements needed to combat work stress and fatigue, I believe everyone has heard of vitamin B complex. Its efficacy in this field has been confirmed for at least 30 years. So, which ingredient in the B complex is responsible for fighting fatigue? Which ingredient is responsible for fighting mental stress?
Among the various types of vitamin B, vitamin B6 and B12 are the most effective once morest fatigue. These two vitamins help the body convert food into energy and assist in the formation of red blood cells. Red blood cells are responsible for transporting oxygen, so when there is not enough oxygen in the blood, it can lead to anemia, which can make you feel tired.
Anti-anxiety and emotional problems, also vitamin B6 and B12. A recently published British study on depression and anxiety found that vitamins B6 and B12 have the effect of fighting mental problems. The study involved nearly 480 young people, with an average age of 23, and 80 percent of the participants were women. The researchers divided them into three groups, one group taking a 100 mg vitamin B6 supplement, another taking a 1,000 mcg vitamin B12 supplement, and the last group taking only a placebo.
After taking it for regarding 30 to 35 days, the researchers concluded that vitamin B6 was significantly effective once morest depression, and vitamin B12 was also effective once morest anxiety, but not as significantly as B6.
The causes of nutrient deficiencies are usually multi-faceted, and the following are 4 groups of people at high risk:
Vegetarians: Vitamin B is mostly found in meat foods, seafood, dairy products, etc. There are also plant foods, but the content is not high. Studies have shown that as many as 8 to 90 percent of vegans are B12 deficient.
Alcoholics: People who drink alcohol every day will affect the absorption of vitamin B because of alcohol, which may lead to vitamin B deficiency.
Gastrointestinal problems: More serious gastrointestinal problems, such as irritable bowel syndrome, or other bowel disorders that can easily lead to diarrhea, cause ingested nutrients to be excreted before they are absorbed.
Elderly: As we age, gastric secretions responsible for the absorption of vitamin B12 decrease. Even if you eat the same amount, it becomes harder and harder for your body to absorb vitamin B12.
Which supplement is right for you?
The doses used in the studies mentioned above are high doses that cannot be achieved with food alone. Vitamin B is a water-soluble nutrient, and it will be excreted from the body if you take more than you need. But not everyone is suitable for taking vitamin B, and smokers are one example. Consult your doctor or registered dietitian before taking a new nutritional supplement.
As for people who are suitable for taking vitamin B complex, they need to reach 100 mg of B6 per day. Usually I would recommend vitamin B100 Complex. This comprehensive vitamin B supplement usually contains all 8 water-soluble vitamin B nutrients. B100 means that most of the vitamin B is Provides 100 mg. As for vitamin B12, it usually needs to be supplemented independently, usually providing 1,000 micrograms per capsule.
(This column is published every Friday)
Written by: Zeng Xinxin, a registered dietitian, spokesperson and author. Facebook Page: Tsang Shin Shin Gloria
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