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  • Inilah Mengapa Tubuh Anda Membutuhkan Vitamin B Kompleks

Inilah Mengapa Tubuh Anda Membutuhkan Vitamin B Kompleks

Inilah Mengapa Tubuh Anda Membutuhkan Vitamin B Kompleks

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Bagikan :


Berbicara soal kebutuhan tubuh akan vitamin B, maka kita tidak sedang membahas vitamin B saja, karena vitamin B memiliki delapan jenis vitamin yang memiliki peran masing-masing untuk tubuh.

Vitamin B kompleks, yang terdiri dari delapan vitamin B yang dikemas dalam sebutir pil. Suplemen ini mencakup semua vitamin B esensial yang mengandung 100 persen kebutuhan vitamin B harian yang direkomendasikan dari setiap vitamin B.

Jenis-jenis vitamin B

Dilansir Medical News Today, berikut adalah delapan vitamin B tersebut:

  • Vitamin B1 (thiamin): Bermanfaat untuk pertumbuhan dan fungsi organ termasuk otak dan jantung.
  • Vitamin B2 (riboflavin): Bermanfaat untuk mengurai lemak dan obat-obatan yang masuk ke dalam tubuh.
  • Vitamin B3 (niacin): Bermanfaat menjaga kesehatan kulit, saraf, dan organ pencernaan.
  • Vitamin B5 (pantothenic acid): Bermanfaat menjaga kesehatan otak dan sistem saraf.
  • Vitamin B6 (pyridoxine): Bermanfaat membantu tubuh memproduksi sel darah merah yang baru yang akan menyalurkan oksigen ke seluruh tubuh dan membantu menjaga sistem kekebalan tubuh.
  • Vitamin B7 (biotin): Bermanfaat untuk menjaga kesehatan rambut, kuku, dan sistem saraf.
  • Vitamin B9 (asam folat): Bermanfaat untuk memproduksi DNA dan materi genetika. Kekurangan asam folat saat sedang hamil dapat menyebabkan kecacatan pada janin.
  • Vitamin B12 (cobalamin): Bermanfaat mencegah anemia dan kekurangan nutrisi.

Manfaat

Secara umum, vitamin B memerankan banyak fungsi penting di dalam tubuh. Vitamin B memiliki dampak langsung pada tingkat energi, fungsi otak dan metabolisme sel tubuh. Dilansir Healthline, berikut adalah manfaat vitamin B kompleks untuk tubuh:

  • Membantu mencegah infeksi di dalam tubuh
  • Menunjang produksi sel sehat
  • Membantu perkembangan sel darah merah
  • Membantu meningkatkan kadar energi
  • Membantu meningkatkan penglihatan
  • Membantu meningkatkan fungsi otak
  • Membantu menjaga kesehatan organ pencernaan
  • Menjaga selera makan
  • Membantu menjalankan fungsi syaraf
  • Membantu produksi hormon dan kolesterol di dalam tubuh
  • Membantu meningkatkan kesehatan organ kardiovaskular
  • Membantu menjaga bentuk otot

Dosis

Dilansir Very Well Fit, berikut adalah dosis vitamin B kompleks harian yang disarankan:

  • Vitamin B1: 1,2 mg untuk pria, 1,1 mg untuk wanita
  • Vitamin B2: 1,3 mg untuk pria, 1,1 mg untuk wanita
  • Vitamin B3: 16 mg untuk pria, 14 mg untuk wanita
  • Vitamin B5: 5 mg untuk pria/wanita
  • Vitamin B6: 1,3 mg untuk pria/wanita
  • Vitamin B7: 30 mcg untuk pria/wanita
  • Vitamin B9: 400 mcg untuk pria/wanita
  • Vitamin B12: 2,4 mcg untuk pria/wanita

Efek samping dan risiko

Vitamin B adalah vitamin yang larut dalam air, sehingga sebagian besar akan ikut terbuang melalui urin. Pun demikian, mengonsumsi vitamin B kompleks dosis tinggi bisa berbahaya bagi tubuh.

Berikut adalah beberapa efek samping yang bisa muncul saat mengonsumsi vitamin B kompleks seperti dilansir Medical News Today:

  • Meningkatnya kadar gula darah

Tingginya asam nikotinat dosis tinggi (bentuk sintetis vitamin B3) dapat meningkatkan kadar gula darah dalam tubuh. Sehingga orang yang menderita diabetes atau sedang mengonsumsi diabetes tidak disarankan mengonsumsi vitamin B3 dosis tinggi.

  • Kelebihan asam nikotinat

Kelebihan asam nikotinat di dalam tubuh dapat menyebabkan tekanan darah turun, kelelahan, sakit kepala, ruam pada kulit dan kerusakan hati.

  • Kelebihan nicotinamide

Nicotinamide adalah bentuk lain dari vitamin B3 yang dapat menyebabkan diare dan pendarahan apabila dikonsumsi dalam jumlah besar, lebih tinggi dari 500 mg. Dosis yang lebih tinggi, di atas 3.000 mg dapat menyebabkan muntah dan kerusakan hati.

  • Kelebihan asam folat

Mengonsumsi asam folat lebih dari 1.000 mcg dapat menyembunyikan anemia yang disebabkan kekurangan vitamin B12.

 

Apabila Anda tidak mendapatkan cukup asupan vitamin B dari makanan yang dikonsumsi, maka Anda bisa mengonsumsi suplemen vitamin B kompleks. Kekurangan vitamin B dapat menyebabkan kelelahan, anemia, kehilangan napsu makan, depresi, kram perut, rambut rontok dan lain sebagainya. Namun, pastikan Anda mengonsultasikannya terlebih dahulu dengan dokter Anda agar dapat mendapatkan dosis vitamin B kompleks sesuai dengan kebutuhan dan kondisi tubuh Anda.

Writer : Agatha Writer
Editor :
  • dr Ayu Munawaroh, MKK
Last Updated : Jumat, 14 April 2023 | 16:26
Tags : suplemen vitamin b kompleks paling bagus vitamin b kompleks vitamin b12

Wong C. The Health Benefits of Vitamin B Complex (2021). Available from: https://www.verywellfit.com/b-complex-vitamins-89411.

Cronkleton E. Why Is Vitamin B Complex Important, and Where Do I Get It? (2019). Available from: https://www.healthline.com/health/food-nutrition/vitamin-b-complex.

Berry J. Benefits and uses of B-complex vitamins (2019). Available from: https://www.medicalnewstoday.com/articles/324856.

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