2023-05-12 00:00:00
It is the golden age of high-content vitamins. These days, people suffer from physical and mental fatigue due to chronic fatigue, reduced immunity during the changing seasons, and spring fatigue in spring. Many people take high-content vitamins to maintain health and prevent diseases, and among vitamins, ‘vitamin B’ is closely related to fatigue recovery.
Vitamin B group is considered an essential nutrient for modern peopleㅣSource: Getty Image Bank
An essential nutrient for modern people suffering from chronic fatigue, ‘vitamin group B’
Vitamin B is a nutrient that facilitates the metabolism of carbohydrates, proteins, and fats to prevent fatigue substances from accumulating in the body and to generate energy in the body. Unlike vitamin C, which is a single component, B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cyanocobalamin), etc. 8 It is in the form of a vitamin B complex. So, it is also called ‘vitamin group B’, and lack of any one of them leads to deficiency of other group B vitamins, causing various diseases.
When vitamin B is lacking, lactic acid, which causes fatigue in the muscles, accumulates, causing symptoms such as fatigue, boredom, lethargy, and loss of stamina. The problem is that the vitamin B group is easily depleted when exposed to environments such as fatigue, stress, drinking, and smoking, so it is easy to be deficient. In fact, there are also research results that people who complain of chronic fatigue are more deficient in vitamins B1, B2, and B6 than normal people. To get out of chronic fatigue syndrome, the most important thing is to replenish the energy required for energy production and metabolic activities in the body, that is, vitamin B every day. In particular, vitamin B group is water-soluble, so it is good to consume it in high content.
Insist on high content unconditionally? You should also pay attention to the ‘body absorption rate’
Vitamin B group, which is a water-soluble vitamin, is not accumulated and excreted through urine, so it is effective to consume it in high amounts so that the body can use it as much as possible. However, you should be careful not to consume too much. This is because various symptoms such as burning, itching, and paresthesia may appear. Even in a healthy state, excessive intake of unnecessary ingredients can cause side effects. Side effects of high-dose vitamin B intake include △heartburn △nausea △gastrointestinal disorder △nausea △vomiting △headache, and a study showed that liver levels increased when high-dose B6 (pyridoxine) was taken for a long time. In addition, depending on the person, excessive intake of vitamin B can cause strain on the stomach or liver, and there is a risk of kidney stones, so be careful.
Therefore, there is no need to dwell on ‘high content’, rather, it is important to look at ‘whether it contains 8 types of vitamin B group’ and ‘whether it shows an appropriate body absorption rate according to the upper limit intake’ before ‘content’. In particular, all 8 types of vitamin B are involved in energy metabolism, and they work organically, so it is good to choose a product that contains all 8 types of vitamin B.
The key is optimal intake… Find the best combination
For B vitamins, you should look at the optimal intake (DOI) rather than the recommended intake (RDA). The recommended intake is set very low as the amount taken to prevent disease or deficiency. To compensate for this, the concept of optimal intake has emerged, which means that sufficient amounts are provided to maintain optimal health for people who are prone to fatigue and weakened immunity. There is another concept that is just as important as optimal intake. That is the upper intake limit (UL). The upper intake limit is the maximum nutrient intake without adverse effects on human health. Even the B vitamins, which are water-soluble, can have side effects if taken in excess. It is not good if it is unconditionally high, but it is important that it contains high content of 8 types of vitamin B within the range of not exceeding the upper limit intake.
Daily recommended amount and optimal intake amount for each component of vitamin B groupㅣSource: Haidak
According to the ‘Korean Nutrient Intake Standards’ published by the Korean Nutrition Society, the recommended adult intake of vitamin B1 is about 1.2mg, and the upper limit is 5mg. Vitamin B1 is more effective when consumed in balance with vitamin B2 and vitamin B6. In other words, for 50mg of vitamin B1, you should take it in the form of 50mg of vitamin B2 and 50mg of vitamin B6. In addition, if the amount of vitamin B2 consumed at one time is less than 27 mg, about 95% is absorbed and more is excreted.
The upper limit of intake of vitamin B3 is 35 mgNE, and side effects such as flushing of the face, arms, chest, sore or itchy symptoms, headache, dizziness, and low blood pressure may occur when ingesting more than 50 mgNE. According to a paper published in the Journal of Clinical Oncology, smokers who consume too much vitamin B6 are more susceptible to lung cancer. The absorption of vitamin B12 decreases as the intake increases. Even if you take a high concentration of vitamin B12, only about 1% is absorbed.
In the vitamin B group, only vitamins B3, B6, and B9 have upper intake levels, and there are few reports of harmful effects due to excessive intake of the rest. According to several studies, excessive intake of vitamin B group shows side effects or low absorption rate in the body. However, several studies have shown that the effect of exercise is maximized when taken at the optimal intake. According to a paper published in the Korean Society of Exercise Nutrition in 2013, endurance was improved when healthy adult women consumed 10 mg of vitamin B1 (thiamin) for 4 weeks, and an international journal, Metabolic Brain Disease, found that healthy adult male athletes A research result was also announced that exercise performance improved when vitamin B2 10 mg was supplemented for 3 days. In other words, it is important to choose a product considering the optimal intake amount and take it in a form that can last for a long time in the body.
Fundamental care is important to increase the effect of relieving fatigue… You should also pay attention to liver function components.
B vitamins are not synthesized in the body, so it can be difficult to supplement with food alone. In this case, it is helpful to take nutritional supplements for efficient vitamin B intake. A deficiency in any one of the B vitamins can lead to other vitamin B deficiencies, so it is good to choose a complex that contains 8 types of vitamins evenly and sufficiently. It is recommended to select a professional product that is optimally formulated with characteristic nutritional ingredients according to the purpose of taking nutritional supplements.
If B vitamins are nutrients that help produce energy well, antioxidants remove free radicals, which are waste products in the energy production process. Therefore, a synergistic effect can be achieved by combining vitamin B group and antioxidant ingredients. In addition, it is also a way to check the additional ingredients contained according to the disease. If you have frequent stomatitis, B2, if you have a lot of stress, B6, and if you want to reduce blood cholesterol, it is better to choose a product with inositol added.
Above all, fundamental care is important to improve fatigue and generate energy. Taking milk thistle, which has silymarin, which is good for liver cell regeneration, together with B vitamins, can have a synergistic effect of liver health and fatigue relief. In particular, vitamin B group does not directly help the liver, but as it acts as an important coenzyme in energy metabolism, one of the liver functions, it is good to take it with nutrients that help improve liver function.
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