So how do you make up for vitamin B? Food or medicine?

Vitamin B is best obtained from natural food sources，and dietary supplements are always preferred over medicinal supplements.

Vitamin B is a family of vitamins, including B1, B2, B3, B5, B6, B7, B9 (folic acid), and B12, which act as coenzymes in the body and are responsible for almost all chemical reactions in the body's metabolism. making them crucial to everyone's life activities.

Although vitamin B is important, it can be difficult to determine if you are deficient or not. Vitamin B deficiency has almost no obvious symptoms, but slowed gastrointestinal motility, decreased appetite, fatigue, restlessness, and insomnia. At first glance, it sounds like you have all of them and none of them, so how can you tell?

Medical diagnosis of vitamin B deficiency focuses less on symptoms and more on dietary patterns.

The foods that are richest in vitamin B are mainly whole grains, such as brown rice, whole wheat, oats, corn, legumes, dairy products, and some meats. while white flour, refined rice, fruits, and vegetables are low in vitamin B.

Here are a few more tips on how to take vitamin B supplements:

Firstly, to better absorb vitamin B, avoid consuming coffee/tea right after meals. For example, caffeine and theophylline in coffee/tea antagonize B1 absorption**, thus affecting absorption. Therefore, it is recommended that you drink an hour after the meal.

Second, avoid refined processing.

Refined wheat flour loses 38-73% of B2 compared to wholemeal flour, the loss of vitamin B2 is 33-57 percent in white rice and 60-75 percent in various corn-milled products. Processing also reduces pantothenic acid in wheat/corn by over 50%.

Firstly. it is important to ensure all age groups meet vitamin B needs and if you are used to eating refined rice and white flour, it is advisable to transition to whole grains. Take B3, the most needed of the B group. adult men need 13-15mg per day, equivalent to 3 wholemeal buns, or 4 sticks of corn. A daily intake of whole grains/cereals meets vitamin B requirements.

If you really can't eat grains, then consider taking a supplement. Unlike vitamin A, you can take it in the doses you need without worrying about the upper limit. Excess B vitamins are excreted through urine.

To summarize, vitamin B should be taken by the whole family. three daily meals with coarse grains suffice, and then buy supplements if you don't have enough.