Nature Made Super B Energy Complex Softgels, 60 Count for Metabolic Health
- For a limited time, you may receive either bottle while we update our packaging. Both have the same great product inside. Based on new FDA regulations, you may also notice a change in the unit of measure and/or daily value for certain products.
- Contains a 60-day supply of Nature Made Super B Energy Complex Softgels, 60 softgels per bottle
- Helps convert food into cellular energy
- Adults, take 1 softgel daily with water and a meal
- These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
B complex is fattening? See what it is for and how to consume
What is Complex B?
The B-complex vitamins are water-soluble and are not produced in sufficient quantities by the human body, so they must be acquired through food.
Vitamins B1, B2, B3, B5 and B6 have mutually complementary functions and need each other to perform their functions in the body.
Vitamins B12 and B9, on the other hand, do not require the presence of the former, but they also complement their functions with each other. See the benefits, problems caused by the lack and the sources of each vitamin of the B complex.
Complex B vitamins Sources
Thiamine (B1) meats, milks, eggs, vegetables and whole grains and legumes such as beans and chickpeas.
Riboflavin (B2) meats (liver), milk, eggs, broccoli, peas, peanuts, chestnuts, nuts, avocado and beer yeast.
Niacin (B3) beer yeast, mushrooms, liver, fish, milk, eggs, peanuts, Brazil nuts, dried fruits, tomatoes and carrots.
Pantothenic Acid (B5) eggs, milk, meat (viscera), peas, beans, mushrooms and wheat germ.
Pyridoxine (B6) fish, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, brewer's yeast, corn, whole grains, legumes, cauliflower, bananas, melons and raisins.
Biotin (B7) red meat, peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds.
Folic Acid (B9) liver, dark green leafy vegetables, grains, peas, lentils, beans, citrus fruits and eggs.
Cobalamin (B12) salmon, trout, tuna, liver, pork, milk and dairy products, eggs and oysters.
Vitamin B1 (Thiamine)
Benefits: Vitamin B1 acts mainly on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system are vitamins B12, B6, B3 and B1.
Problems caused by lack: The lack of vitamin B1 can cause muscle weakness, lack of energy, decreased memory and depression.
The extreme lack of this nutrient can cause beriberi disease that causes peripheral neuropathy, tingling in the hands, weakness in the legs, difficulty walking and altering the sensitivity of the skin.
Alcoholics are at greater risk of developing vitamin B1 deficiency and as a result have dementia that causes mental confusion, difficulty thinking, memory and can even cause the person to fall into a coma.
Sources: The main sources of vitamin B1 are meat, milk, eggs, vegetables and whole grains and legumes such as beans and chickpeas.
Vitamin B2 (Riboflavin)
Benefits: Vitamin B2 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: Vitamin B2 deficiency is rare, but vegetarians, alcoholics, children, pregnant women and the elderly are more vulnerable to the problem. The lack of this nutrient can cause dizziness, vertigo, seborrheic dermatitis, inflammation of the lips and tongue and itchy eyes.
Sources: The main sources of vitamin B2 are meats (liver), milk, eggs, legumes, vegetables, especially broccoli, whole grains, legumes such as peas, some oilseeds, such as peanuts, chestnuts and nuts, and avocado and yeast. beer.
Vitamin B3 (Niacin)
Benefits: Vitamin B3 has a strong antioxidant action and therefore acts to fight free radicals. In addition, it acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
Problems caused by lack: The lack of vitamin B3 can cause insomnia, tiredness, irritability, skin blemishes, depression and a disease called pellagra that causes diarrhea, skin inflammation and mental confusion.
Women who use contraceptives excrete vitamin B3 more in the urine, but normally the diet itself already compensates for this lack. People undergoing tuberculosis treatment may need the nutrient supplement, but this need will only be determined by the doctor or nutritionist.
The excess of vitamin B3 is not good for the body, as it can affect the liver, so do not take supplements of the nutrient without guidance.
Sources: The main sources are beer yeast, mushrooms, liver, fish, milk, eggs. Some oilseeds, such as peanuts and Brazil nuts, dried fruits, tomatoes and carrots.
Vitamin B5 (Pantothenic Acid)
Benefits: Vitamin B5 acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, it also plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves, among the B complex vitamins the most important for the nervous system is vitamin B12.
This nutrient also helps in the production of hormones from the adrenal gland and helps the liver to detoxify alcohol.
Problems caused by lack: Vitamin B5 deficiency can cause fatigue, tingling in the hands and feet, muscle pain, irritability, depression, sleep disorders, growth retardation, hair loss, premature aging, arthritis, allergies and stress.
Sources: The main sources of vitamin B5 are eggs, milk, meat (viscera), legumes, such as peas and beans, mushrooms and wheat germ.
Vitamin B6 (pyridoxine)
Benefits: Vitamin B6 is important for the production of red blood cells. It also acts on the metabolism of glucose, fatty acids and amino acids, that is, it helps the body to use these substances efficiently.
In addition, the nutrient plays an important role in the formation of the myelin sheath, which is around the nerve fibers and allows messages between the nerves and in the synthesis of neurotransmitters, among the B complex vitamins the most important for the nervous system is the b12 vitamin. Vitamin B6 allows the synthesis of glutathione, the main antioxidant in the body.
Problems caused by the lack: Inadequate levels of vitamin B6 can compromise the conversion of glutamate, a neurotransmitter that excites thorium, into GABA, a relaxing neurotransmitter.
Nutrient deficiency can cause seizures in young children, anemia, dermatitis, nerve damage, mental confusion in adults, numbness and tingling in the hands and feet. Anemia can also happen due to a lack of vitamin B6.
Excessive consumption of alcohol can also decrease levels of vitamin B6, as well as the use of contraceptives. However, food can replace the lack of nutrient and it is important to consult a doctor or nutritionist to find out if there is a need to consume the supplement.
Sources: The best sources of vitamin B6 are fish, such as tuna, salmon, trout and herring, nuts, peanuts, hazelnuts, sunflower seed, wheat germ, beer yeast, corn and whole grains, legumes, cauliflower, bananas , melon and raisins.
Vitamin B7 (biotin)
Benefits: Like other B vitamins, biotin is related to the metabolism of fats, carbohydrates and proteins. It is also essential for the health of the skin, nails and hair.
Problems caused by lack: Biotin deficiency is extremely unusual because this nutrient is very present in the diet. However, when the symptoms of nutrient absence occur, weakness in nails and hair, baldness, dry, scaly skin and redness around the nose and mouth.
Other complications that may occur are conjunctivitis, exfoliative dermatitis, muscle pain and laxity, accompanied by increased blood glucose.
Sources: The main sources of biotin are peanuts, walnuts, tomatoes, egg yolks, onions, carrots, lettuce, cauliflower and almonds. Red meat, milk, fruits and seeds also have the nutrient.
Vitamin B9 (folic acid)
Benefits: Vitamin B9 does not depend on other B vitamins to have a positive effect. It participates in the maintenance of the immune, circulatory and nervous systems and reduces the risk of heart attack, breast and colon cancer, atherosclerosis, promotes hair and skin health, strengthens the immune system and the central nervous system. For pregnant women, folic acid is important, as it helps to close the fetal neural tube.
Vitamin B9 supplementation is usually targeted at pregnant women and can only be taken in other cases after medical advice, because the excess competes with vitamin B12.
Problems caused by lack: In the case of pregnant women, the lack of vitamin B9 can cause malformation in the fetus. The lack of the nutrient can also cause megaloblastic anemia, fatigue, mucosal lesions, respiratory failure, pallor, high levels of the homocysteine amino acid, which can cause cardiovascular diseases.
Sources: The main sources of vitamin B9 are liver, dark green leafy vegetables such as broccoli, kale and spinach, grains, peas, lentils, beans, citrus fruits, eggs and leaf folicos
B12 vitamin
Benefits: The Vitamin B12 is important for the formation of red blood cells. In addition, it is important for the development and maintenance of nervous system functions.
Without this vitamin, the myelin that covers the nerves, like a protective layer, suffers a wear that is called demyelination, a process that occurs both in neurons of peripheral nerves and in those of the white matter of the brain.
Research conducted by the Linus Pauling Institute of Oregon State University in the United States found that intake of vitamin B12 reduced the risk of chromosome breaks leading to DNA damage. Suffering DNA damage is one of the risk factors for cancer.
Problems caused by the lack: The absence of the substance leads to irreversible damage to the nervous system due to the death of neurons. This will cause neuropathies that have the most common symptoms of tingling in the legs, burning in the soles of the feet, difficulty walking and urinary incontinence.
The absence of vitamin B12 also increases people's risk of developing depression. Megaloblastic anemia can also occur due to the lack of this vitamin. Some other symptoms of the absence of vitamin B12 in the body are:
- Fatigue, lack of energy or dizziness when standing up or making effort
- Lack of concentration
- Memory failures
- Paranoia and hallucinations
- Yellowish skin (jaundice)
- Swollen and inflamed tongue
Sources: Vitamin B12 is present in good quantities in foods of animal origin, especially in fish from cold and deep waters, such as salmon, trout and tuna, liver, pork, milk and dairy products, eggs and oysters.
Other substances in Complex B
Some other substances at first were considered vitamins of the B complex, such as B11, B13, B14, B15, B16 and B17, but nowadays science has already discovered that in reality they are not vitamins.
Complex B Supplement
The chances of a lack of B vitamins are low because these nutrients are present in many foods. Since a good part of these vitamins are found in animal foods, vegetarians and vegans are at greater risk of deficiency of the B vitamins.
Broccoli is rich in B vitamins
Alcoholics can also suffer from the deficiency because alcohol intake decreases the absorption of B vitamins. Cancer patients need higher amounts of B vitamins, but for the use of the supplement, medical advice is necessary, not least because some of these vitamins can make cancer worse if taken in excess. Those who have had bariatric surgery may also need the supplement. It is important to note that before taking B vitamin supplements, it is necessary to talk to the doctor or nutritionist about the use.
Excess risks
The excess of B vitamins occurs through supplementation. There are usually no major complications, as the extra amount is eliminated in the urine. However, excess vitamin B6 excess can cause neuritis. Large amounts of vitamin B3 can damage the liver, while excess vitamin B9 can lead to hormonal problems and favor cell multiplication.
Consulted sources
Nutrologist Roberto Navarro
Nutritionist Karina Valentim from PB Consultoria em Nutrição
Nutritionist Rita de Cássia Leite Novais, from Consultoria Alimentar
Nutrologist and orthomolecular doctor Tamara Mazaracki.
