Vitamin B Complex is a popular health supplement commonly found in daily dietary intake. However, many people notice their urine turns yellow after taking it and wonder if their body is absorbing it properly. Nutritionist Peng Yi-shan explains that the yellowing of urine is primarily caused by vitamin B2 in the B complex and should not be used as a gauge of absorption. She also provides three key criteria for selecting the right B vitamins based on individual needs, including the appropriate types and food sources of vitamins.
Peng Yi-shan points out that there are many types of B complex products on the market, so choosing one that meets individual needs is essential. For boosting energy and metabolism, she recommends selecting vitamins related to the metabolism of proteins, carbohydrates, and fats, such as vitamins B1, B2, B6, and niacin (B3). These vitamins can be found in foods like fresh milk, eggs, germinated rice, brown rice, and nuts.
To boost energy and metabolism, you can obtain vitamins from foods like fresh milk, eggs, germinated rice, brown rice, and nuts. (Photo sourced from photoAC)
To support the nervous system, she suggests choosing vitamins B1, B6, B12, and niacin, which are closely related to nervous system health. Dietary sources include whole grains, lean pork, chicken breast, salmon, and eggs.
For anemia prevention, Peng Yi-shan notes that anemia is not only linked to iron deficiency but can also be caused by a lack of vitamins B6, B12, and folic acid. Consuming foods such as golden kiwifruit, bananas, spinach, chives, chicken breast, and clams can effectively help prevent anemia.
Consuming foods like golden kiwifruit, bananas, and spinach can effectively help prevent anemia. (Photo sourced from photoAC)
Regarding the yellowing of urine, Peng Yi-shan explains that this occurs because vitamin B2 is water-soluble and exhibits a fluorescent yellow color, which does not indicate a lack of absorption. Therefore, yellow urine is not an indicator of poor absorption; rather, it can confirm that the product contains vitamin B2.
In summary, choosing a B complex should be based on different needs, and optimal results can be achieved by supplementing through diet as well.
