根據國民營養調查結果顯示，有一半的台灣人有吃維他命的習慣，卻幾乎著重在攝取維他命C和E，甚至超過攝取需求，卻忽略了我們體內普遍缺乏了維他命B群！
維他命B群尤其對於忙碌上班族、壓力大的學生、減肥的人、容易掉髮、皮膚敏感、失眠族、更年期女性和銀髮族都非常關鍵！除了補充一整天精神活力與舒緩疲勞，維他命B還能幫助快速有效生髮，協助糖、脂肪、蛋白質快速代謝以輔助減重，更能撫平焦慮同時提升睡眠，保護大腦並提升記憶力，全方位從內部補給滿滿必需營養與健康！
台灣人普遍缺乏維他命B群 每三人中就有一人缺乏！
根據國民健康署的統計指出，台灣平均每三個人就有一人缺乏維他命B群，恐怕會導致注意力不足、勞累、情緒失控等症狀。
由於人體無法自行合成維他命B群，且保存在體內的時間不長，必須從食物或保健產品中獲取，因此需時常補充維他命B群，才能維持正常機能運作。
「維生素B群」主要功效：促進新陳代謝
維生素B群 (Vitamin B Complex)又稱維他命B群，主要是由8種的水溶性維他命所組成(B1、B2、B6、B7、B12、菸鹼素、葉酸及泛酸)，是所有維他命中種類最多、功能最多的一群。
維生素B群的主要作用是促進體內代謝，可以將它想像成「身體的助燃劑」，協助將我們攝取的營養素轉化為能量，補充我們的精神和活力，同時維持身體的健康，調節正常的生理與代謝機能。
維生素B作用除了調解新陳代謝之外，還能分解脂肪及蛋白質，維持皮膚和肌肉健康，增進免疫系統和神經系統功能，促進細胞生長和分裂(包括促進紅血球產生、預防貧血等)，降低心臟病發生，及減輕壓力、穩定情緒。
當身體缺乏維生素B群時，容易出現全身疲憊、虛弱、體力不支、睡眠障礙、心情低落或暴躁、皮膚乾燥、掉髮嚴重等情形。
天然B群VS化學B群差異比較
在選擇B群維生素補充品時，市主要提供兩種選擇：天然來源和化學合成的B群。這兩種來源的維生素Ｂ在來源、吸收利用率、體內留存時間、口感及營養成分等方面存在著顯著差異：
天然B群維生素：高吸收利用率、留存時間長、富含微量營養素
天然B群維生素主要透過天然酵母製程提取，這種方法不僅保留了B群維生素，同時也含有其他營養素，如礦物質和微量元素，這些都是人體所需的重要營養素。
天然來源的B群維生素具有高吸收率，通常超過80%，且在體內的留存時間可長達24小時。由於其天然來源的特性，這類維生素補充品通常帶有淡淡的酵母香味，無化學異味，較為人體接受。
化學B群維生素：低吸收利用率、易流失、單一組成、造成負擔
相比之下，化學B群維生素是透過化學方法單一合成的，這種製程使得維生素成本較低，但吸收率相對較低，僅有20-30%。此外，化學合成的維他命在體內的留存時間較短，約2-8小時，需要更頻繁的補充。
化學合成的B群維生素可能帶有化學異味，對於一些敏感的消費者來說，可能較難以接受。由於其為單一營養素提供，不伴隨其他營養物質，可能會對身體造成一定負擔。
認識維生素B群8大家族成員 關鍵功效與缺乏症狀
維生素B群（又稱維他命B群）是指B群家族維生素的總稱，包含了八種不同的維生素，分別是：
1.維生素B1（硫胺素）
功效：被稱為「精神性的維生素」，對神經組織和精神狀態有良好調節作用，減少焦慮、憂鬱問題並提升活力，在醣類以及能量代謝的過程中扮演重要的角色，能消除疲勞。
缺乏症狀：缺乏易導致腳氣病、食慾不振、胃腸疾病、頭髮乾枯、記憶力減退、抽筋（肌肉痙攣）。
食物來源：酵母、全穀類、杏仁、豆莢（菜豆、扁豆）、蛋、肝臟、豆類、核果類、肉類（牛肉、豬肉）。
2.維生素B2（核黃素）
功效：維生素B2因有助於皮膚分化癒合功能而有「皮膚的維生素」的稱號！同時，維生素B2也被稱為「能量代謝維生素」，是線粒體健康的關鍵，是兩種重要輔酶的組成部分，對人體的代謝過程至關重要，協助身體去除過氧化脂質、強化脂肪代謝，幫助延緩老化。
B群中的維生素B2還是構成紅血球的重要物質，參與機體新陳代謝，幫助成長發育，使指甲、頭髮堅固，同時舒緩眼睛疲勞，預防近視加深。
由於維生素B2作用和能量代謝、生長發育息息相關，因此維生素B2的需要量也會隨著飲食模式不同而改變。例如，在高蛋白、高脂肪、低碳水的飲食模式下，身體對於B2的需要量會增加。
缺乏症狀：脂肪囤積、肥胖、口角炎、皮膚炎、舌炎、結膜炎和角膜炎等。
食物來源：蛋黃、金槍魚、鮭魚、綠色蔬菜、黃豆、牛奶、乳酪、肉類、內臟類、全穀類、綠色蔬菜及酵母粉。
3.維生素B3（菸鹼酸）
功效：維生素B3是合成性荷爾蒙不可或缺的物質，尤其在血脂調控方面，能夠促進血液循環，有助於脂肪代謝，降低血壓，降低膽固醇和三酸甘油酯，同時促進新陳代謝、維持神經系統的正常活動。
在細胞能量代謝中，維生素B3能參與 DNA 合成與修復，強化皮膚屏障，減少水分流失，並刺激皮膚蛋白質和神經醯胺合成，是幫助肌膚穩定的關鍵成分。
缺乏症狀：倦怠、頭痛、眩暈、虛弱、皮膚乾燥、毛孔粗大、皮膚炎、心跳加速、抽筋、持續感冒，並且變得沮喪、消沉、怨恨、暴躁易怒等。
食物來源：豬肉、牛肉、魚肉、雞肉、牛奶、雞蛋、香菇、蘆筍、黃豆、糙米、麥類等。
4.維生素B5（泛酸）
功效：維生素B5的主要功效為生成輔酶A（Coenzyme A），參與許多分解、合成等代謝作用，能夠協助將營養轉變成能量，並提升濕潤度與保護力，有助於養顏美容，還會參與營養代謝作用，尤其有助於體脂肪的代謝。
此外，維生素B5有助於傷口痊癒，可製造抗體抵抗傳染病，防止疲勞，緩解多種抗生素的副作用。
缺乏症狀：低血糖、長期十二指腸潰瘍、皮膚粗糙等、手腳麻痹、頭痛、容易疲倦、腸道不適、肌肉抽筋、抑鬱、憂鬱、焦慮、失眠、易煩躁。
食物來源：香菇蘑菇、肉類（肝、牛肉、魚）、乳製品（牛奶、酸乳酪和乳酪）、蛋黃、葵花籽、花生。
5.維生素B6（吡哆醇）
功效： 維生素B6最主要的作用是作為胺基酸代謝過程中的重要輔助成分，蛋白質在體內的完全代謝少不了維生素B6。
維生素B6也被稱為「美夢維他命」，和人體內多種神經傳遞物質有關。維生素B6幫助生成血清素、褪黑激素與GABA，促進色胺酸轉化為血清素，讓人放鬆心情、舒緩憂鬱、對抗焦慮，同時提升睡眠品質。
此外，維生素B6還會參與脂肪酸代謝、幫助調節皮膚油脂分泌、調節神經傳導物質的合成、參與荷爾蒙和紅血球的合成、幫助孕婦媽咪舒適營養度過孕期等。
缺乏症狀：貧血、情緒低落、眩暈、噁心、嘔吐、失眠、皮膚發炎、免疫功能受損等。
食物來源：瘦肉、肝臟、甘藍菜、蛋豆類、小麥胚芽、燕麥及花生等堅果類。每日維他命B6一般成人的補充上限為100mg。
6. 維生素B7（生物素）
功效：B7維生素(生物素)有助於能量和脂肪代謝、對抗老化，對胺基酸和脂質的分解和代謝也有幫助，能預防白髮和脫髮，如果缺乏生物素會造成掉髮危機。還能維護皮膚和黏膜健康，緩解濕疹和皮炎問題。
缺乏症狀：脫髮、禿頭、白髮增加、皮膚炎（如濕疹）、結膜炎、舌炎、過敏等。
食物來源：肉類、肝臟、蛋、奶製品、酵母、酪梨、葵花籽、堅果和芝麻。
7. 維生素B9（葉酸）
功效： 維生素B群中的維生素B9(葉酸)被稱為「造血維生素」， 有助於紅血球、核酸、核蛋白的形成，及胎兒的正常發育與生長。
B群中的葉酸對調節胚胎的神經細胞發育有重大的影響，能夠幫助腹中胎兒發育健全，因此孕婦媽咪應補充足夠葉酸(B9)，有助胎兒的神經胞發育，減少先天異常或缺陷的可能性。
缺乏症狀：虛弱、貧血、舌頭紅腫疼痛、精神萎靡、容易疲倦、健忘、失眠、兒童生長不良等，孕婦可表現為畸胎、習慣性流產等。
食物來源：蔬菜、青仁黑豆、豬肝、小麥胚芽、菠菜、韭菜、黃豆芽、堅果、種子、酪梨。
8.維生素B12（鈷胺素）
功效：維生素B12是身體正常生長和紅血球生長所不可或缺的，可以協助醣類、蛋白質和脂肪的細胞代謝，有助於維持神經系統的健康，還能參與造血作用，與葉酸（維生素B9）可同時促進紅血球的生成。
缺乏症狀：貧血、皮膚蒼白、眩暈、脹氣、便秘、噁心、嘔吐、手腳冰冷、疲勞、四肢感覺異常、口腔問題等。
食物來源：內臟類（尤其肝臟）、肉類、魚類（鮭魚、鮪魚）、雞蛋、牛奶、乳製品等。
購買連結：B群+C鋅鎂全能膠囊
為什麼B群維生素要經常多補充呢？B群本身易消耗和流失！
維生素B是水溶性的維生素，因此在身體內儲存很少，很容易被代謝掉，因此，無法一次補足多天份的維生素B。
維生素B群對光和熱都很敏感，長時間暴露在陽光下，或是使用過高溫度的烹調方法（如煎、炸等），都可能導致其流失，在鹼性環境中（例如鹼性食物如面條中加入鹼），維生素B群的功用也容易被破壞。
此外，熬夜、應酬、喝酒以及長期服用藥物，也都會增加身體對B族維生素的需求，加速消耗體內的維他命B群的功用。
維生素B群幾乎參與了體內所有重要的生化反應，因此需求量很大！如果妳經常吃燒烤炸雞、喝酒應酬熬夜，當身體缺乏時會出現各種問題，如爆痘、口腔潰瘍和情緒不穩定，這其實是因為妳的不良作息已經消耗了大量B群，維生素B的功能失常，身體供不應求了！
現代人維他命B缺乏4大原因：精緻食物、熬夜、壓力和腸道菌失衡
1.精緻食物使維他命 B 大量流失
維他命 B 群是水溶性維他命，容易溶於水、不耐熱，常常在料理的過程中就流失，所以最好是用蒸、快炒來代替水煮，除非把菜湯也都喝掉。根據研究，維他命B 群的功效在烹煮過程當中，可能會損失 10～25%。
如果幾乎都吃外食，吐司、饅頭、飯糰、麵包、白麵條、白米飯均屬於精緻澱粉，裡面的營養成分有 75% 以上都是醣類，吐司麵包也含有高量油脂，僅有很少量的維他命、膳食纖維及礦物質。
若要在日常飲食增加多元維他命、維生素B群，建議將平常吃的白米飯換成糙米飯、全穀類、小麥胚芽，並減少糖分、甜食、油炸物的攝取。
2.壓力使得維他命 B 群流失
現代人工作、生活都有壓力，緊繃忙碌的生活容易造成自律神經失調，引發反覆口角炎、情緒不穩、焦慮感、注意力不集中等，都可能是維他命 B 群缺乏的症狀。
3.生活習慣不佳
喝酒、抽菸、熬夜都會更容易造成維他命 B 群不足。當壓力大、熬夜、應酬時候，記得額外補充 B 群，讓身體能夠轉換足夠的能量，才不至於常常處於疲憊狀態。
4.腸道菌叢失衡
腸道菌是體內合成維生素B和K的重要來源，當我們攝取不足的維生素時，就需要依賴這些腸道好菌來進行合成。然而，飲食中過多的油炸物、含糖飲料和甜食，以及蔬菜攝取不足，都可能會改變腸道菌群的組成，使得有益菌受到抑制，進而影響到維生素的合成。
維他命B群是元氣滿滿「大家族」，不是只有一種！
有些人會誤解維生素B群是單一營養素，但它其實是由多個水溶性維生素組成的集合體，每個成員在生理上發揮獨立而協同的作用。
這個大家族包括了維他命B1（硫胺素）、B2（核黃素）、B3（也稱作菸鹼酸或菸鹼酸）、B5（泛酸）、B6（吡哆醇）、B7（生物素）、B9（葉酸）以及B12（鈷胺素），維他命B群在人體的多種生化過程中各司其職，具多種功效、相互作用以維持生理平衡。
為什麼我們每天都要吃B群？人體無法自行合成、難儲存！
維生素B是對人體極其重要的營養素，但我們人體無法自行合成B群，加上維生素B群是水溶性的，難以大量儲存，多餘的部分會隨尿液排出體外，因此需「每天從飲食定期攝取足量的維生素B群」，以維持代謝作用的正常進行。
缺乏任何一種維生素B都可能干擾代謝平衡，導致健康問題。因此，保證每日飲食中包含「充足的」維生素B群，確保維他命b群的功能正常，是促進和維持健康所必需的。
特別注意，要小心市面上充斥著許多「化學高劑量B群」保健食品，對於有些消化道機能不佳者，可能會有拉肚子、噁心或想吐等不良反應。
B群是人體不能自行製造 但又不可或缺的超級營養素
當提到增強精力與活力的保健補給品時，維生素B群無疑是消費的熱門選擇。B群維生素包含維生素B1、B2、B3（也稱為菸鹼酸）、B5（泛酸）、B6、B7（生物素）、B9（葉酸）及B12等8種，它們作為輔酶在體內發揮各自獨特的功能，是人體不能自行製造但又不可或缺的營養素。
吃B群的好處良多，B群的功能不僅能夠調節身體的新陳代謝，還能保持皮膚與肌肉的健康，提升免疫與神經系統的功能，並有助於情緒的穩定。
特別是對於長者而言，足夠的維生素B1、B2、B6、B12等維他命b功效包括保持良好記憶力，而維生素B6、B12和B9缺乏時，體內的同半胱胺酸就會升高，心血管疾病發生率也會相對變高！
不只提神醒腦，認識「B群10大關鍵超能力」！
維他命B群對身體的好處多多，綜合以下吃B群10大功效：
醣類、蛋白質和脂肪代謝的關鍵調控者
維生素B群在人體代謝過程中扮演著輔酶的角色，它們自身不提供能量，卻是營養素轉化為可用能量的必要媒介。維生素B群有效幫助轉化碳水化合物、蛋白質、脂肪為能量，支持細胞功能，進而促進更高效的營養素代謝，若是不足時，會導致營養素的代謝受阻。
維生素B1（硫胺素）：維生素B1在糖類代謝中發揮著至關重要的作用，促進碳水化合物和某些胺基酸的能量轉換，為身體提供必要的熱量、維持心臟健康、促進神經系統功能。
維生素B2（核黃素）：維生素B2是蛋白質、脂質及碳水化合物代謝至關重要的成分，它在細胞中轉換成兩種主要的酵素輔因子，這些輔因子參與了身體內多種能量產生的化學反應。
維生素B3（菸鹼素）：協助醣類、脂肪和蛋白質的代謝，將營養轉化成熱量供細胞使用，有助於維持生理機能、提振精神和增強體力。
維生素B6（吡哆醇）：吡哆醇對於蛋白質及胺基酸的代謝至關重要，它的功能包括轉氨作用，從而釋放出用於能量生產的氨基酸，同時它也參與神經傳遞物質的合成。
維生素B12（鈷胺素）：鈷胺素對於某些胺基酸和脂肪酸的代謝至關重要，它在紅血球的形成和神經系統的維持中也扮演了關鍵角色。
促進代謝與血液循環順暢
針對經常飲酒者，攝入適量的維生素B1（硫胺素）、B2（核黃素）、和B3（菸鹼酸）可以顯著提升酒精的代謝效率，從而協助減緩營養流失的速度。
維生素B1 （硫胺素）是能量轉換關鍵，而維生素B2（核黃素）和維生素B3（菸鹼酸）在細胞能量代謝中起核心作用，能夠增進能量生產，在皮膚、眼睛和神經的健康中都起到重要作用。
提升睡眠品質
維生素B3（菸鹼素）有助減少夜間醒來次數。
維生素B6（吡哆醇）提升睡眠品質在於能促進血清素生成，有助於褪黑激素的分泌。
維生素B12（鈷胺素）幫助睡眠，是因為有助於維護神經系統的健康，減少焦慮不安。
預防貧血、維持紅潤好氣色
在血球製造的過程中，需要維生素B2（核黃素）、維生素B6（吡哆醇）、維生素B9（葉酸）和維生素B12（鈷胺素），嚴重缺乏維生素B2（核黃素）或維生素B6（吡哆醇）可能導致小球性貧血。
尤其，維生素B9（葉酸）與維生素B12（鈷胺素）對於造血功能和細胞分裂都非常重要，不足則可能引起紅細胞體積異常擴大的巨球性貧血。
長期缺乏維生素B12（鈷胺素）會觸發惡性貧血，常見於消化吸收障礙者或長期素食者，由於維生素B12（鈷胺素）主要來自動物性食物來源，素食者應該要特別注意。
增進神經系統的穩定與健康
維生素B1（硫胺素）：對神經傳導至關重要，缺乏可導致魏尼克腦病(Wernicke-Korsakoff syndrome)，影響記憶和認知。
維生素B3（菸鹼酸）：參與產生多種神經傳遞物質，如血清素，缺乏可能導致皮膚炎、腹瀉及智能障礙。
維生素B5（泛酸）：幫助製造用於生產性激素和壓力相關的腎上腺激素和某些神經遞質的必需成分，對於應對壓力和神經系統的正常運作非常關鍵。
維生素B6（吡哆醇）：具支持大腦功能的作用，主要作為許多神經傳導物質的輔酵素，例如：腎上腺素、正腎上腺素、血清素、多巴胺等製造過程中都需要有維生素B6的參與。
維生素B9（葉酸）：有助於神經系統健康，尤其在胚胎發育中的作用非常關鍵，缺乏時可能導致先天性神經缺陷。
維生素B12（鈷胺素）：對維持神經細胞的髓鞘和神經傳導必不可少，可以維持大腦和神經的正常功能，缺乏可能引發神經退行性變和認知功能障礙。
保持皮膚、毛髮、指甲健康，並減少黑色素生成
維生素B2（核黃素）：對皮膚的維持具重要功效，缺乏會導致皮膚炎症。
維生素B3（菸鹼酸）：有助於皮膚保持健康，可能減少黑色素的沉積，對於某些皮膚狀況如痤瘡有治療效果。
維生素B5（泛酸）：有助於保持皮膚柔軟和健康，也參與修復皮膚組織。
維生素B6（吡哆醇）：雖然直接作用不明顯，但它參與多種代謝過程，間接影響皮膚健康。
維生素B7（生物素）：對健康的皮膚、頭髮和指甲至關重要，常被稱為「美髮維生素」，可能會導致掉髮、皮膚乾燥泛紅。
維生素B12（鈷胺素）：缺乏B12可能導致皮膚出現蒼白、黃褐斑等問題。
幫助合成抗體、膽固醇及製造賀爾蒙
維生素B3（菸鹼酸）：它的衍生物NAD和NADP在脂質代謝中非常重要，包括膽固醇的合成。
維生素B5（泛酸）：對於脂質代謝和合成膽固醇、賀爾蒙及抗體都是必需的。
維生素B6（吡哆醇）：參與白血球的產生，這些細胞對於免疫體系的抗體生產至關重要。
維生素B7（生物素）：對脂質代謝有貢獻，間接影響膽固醇和某些賀爾蒙的合成。
維生素B12（鈷胺素）和B9（葉酸）：兩者對於細胞分裂和增殖至關重要，因此間接影響免疫細胞的生產和功能。
有效促進血液循環
維生素B1（硫胺素）：雖然不直接參與血液形成，硫胺素對心臟健康至關重要，有助於維持正常的心血管功能，間接促進血液循環。
維生素B3（菸鹼酸）：能擴張血管，提高血流量，從而改善血液循環。此外，菸鹼酸在降低血脂方面的效用也對血管健康有益。
維生素B6（吡哆醇）：參與紅血球的形成，這對於攜帶氧氣和營養素至身體各部分是必需的，從而促進血液循環。
維生素B12（鈷胺素）：對紅血球的生產至關重要，缺乏B12可能導致貧血，影響血液循環。
支持胎兒健康發育
在維生素B群中，維生素B9（葉酸）和維生素B12（鈷胺素）已知對支持胎兒健康發展至關重要，都是B群效用。
維生素B9（葉酸）：維生素B群中，葉酸對於胎兒的早期發育特別重要，特別是在神經管形成階段。適量攝取葉酸能夠顯著降低出生缺陷的風險，如神經管缺陷（包括脊柱裂和無腦兒）。
維生素B12（鈷胺素）：鈷胺素對於維持健康的神經系統功能和正常的紅血球生成過程至關重要，這對於胎兒的腦部和神經系統的發展有直接影響。此外，B12、葉酸等B群的共同作用，有助於防止某些先天性缺陷，因此補充b群的好處繁多。
減輕憂鬱與焦慮感
維生素B1（硫胺素）：又稱為「精神性維他命」，對於腦部功能和神經系統運作至關重要，避免憂鬱、焦慮。
維生素B3（菸鹼酸）：對於腦部功能至關重要，包括合成與情緒和壓力反應相關的神經遞質。
維生素B6（吡哆醇）：參與合成神經傳遞物質，如「幸福激素」血清素，對情緒穩定至關重要。吡哆醇的足夠水平確保了這些神經遞質能在大腦中正確合成，幫助緩解憂鬱和焦慮感。
維生素B9（葉酸）：葉酸參與合成氨基酸和神經遞質，特別是在同型半胱氨酸到甲硫氨酸的轉換過程中，對血清素的合成具有間接影響。此外，葉酸的補充已被發現可增強抗憂鬱藥物的效果，幫助維持心理健康和情緒穩定。
維生素B12（鈷胺素）：維生素B12有助於維持神經細胞的完整性和功能，並通過支持腦部進行適當的神經化學活動，來幫助緩解憂鬱和焦慮的症狀。
哪些人群需要補充維他命B群？
1.外食族、愛挑食、口味重鹹重油的人：外食太油、太甜、太鹹的食物會消耗B群，而不吃或少吃綠色蔬菜，或愛吃加工類食物，或以精緻白米飯或白麵條為主食的人，B 群攝取少，就需額外補充綜合B群。
2.應酬飲酒族：酒精會快速消耗體內B群中的B1、B6、葉酸等維生素b功能，應酬喝酒前補一顆綜合維他命b群功效更好，可以維持體內的B群在一定濃度。
3.壓力大、容易緊張的人：高單位的維生素B群和維他命B12，可以用取代一部份精神安定劑或其他鎮定藥物，意即維生素B具有不錯的精神安定功用，且沒有成癮的副作用。
4.工作量及運動量大的人、學習任務繁重的學生、體力勞動工作者：維他命B1能促進分解肌肉中所積存的乳酸等，消除一整天的疲勞，補充體力。尤其，B群 鋅這類的複合維生素B比起單純補充維他命B群，更能有助維持能量、醣類、蛋白質與核酸的正常代謝，有效提振精神，因此是不少上班族的首選。
5.生理期女性：女性在月經期前或經期間應進行維他命b補充，B群中的維他命B1、維他命B2、維他命B6及葉酸等綜合B群的功效優異，因此維生素B推薦給生理期女性，幫助順利渡過生理期。
6.更年期女性：在更年期期間，女性荷爾蒙水平的變化可能導致情緒波動和其他不適。b 維他命對於緩解更年期症狀有所幫助，特別是對於焦慮和情緒波動，因此更年期女性補充綜合維生素B群功效更佳。
7.減重的人：B群中的B1、B2有助人體熱量代謝，排除體內囤積的脂肪，且b群綜合維他命除了能讓減重的人更有精神和體力、幫助熱量代謝外，也能穩定節食後的神經不定，因此有效 b 群非常重要。
8.失眠的人、睡眠品質很差的人：維他命對睡眠有一定影響，補維他命B6、維他命B12等B群用途在於幫助穩定神經，還有合成神經傳導物質的功效，讓維他命B幫助提升睡眠與入睡。
9.大夜班、夜貓族、經常熬夜精神壓力大的人：增進體力、增進記憶力、幫助集中精神，有助健腦、穩定神經及消除疲勞、補充體力者應服用維他命B。此外，男性補充維生素B群加鋅可以很好地提升精力唷！
10.銀髮族：維他命B12常被認為與記憶力衰退有關，相關研究發現缺乏維他命B12的老年人在記憶相關的腦區中有結構異常，另外維他命B12、B6、葉酸也有助減緩大腦的衰退和認知功能下降。
11.胃腸功能紊亂的人：維他命B群補充，對於消化系統的正常功能至關重要，有助於促進食物代謝和能量生產，緩解消化問題。
12.長期吃素的人：動物性食物含B群，吃素的人若不吃蛋、牛奶製品，普遍嚴重缺乏維他命B12。
13.服藥的人：有些藥物會影響B群的吸收，例如長期使用避孕藥、荷爾蒙藥物或抗結核病藥物、抗生素等，都會造成體內B群不足，建議要多補充。
此外，吃維他命B有益於容易疲勞的人、暈車暈船的人、抽菸的人、懷孕哺乳期的婦女、經常口腔或嘴角發炎的人、腳抽筋或手腳麻痺的人、脂漏性皮膚炎、青春痘、貧血、心血管疾病等，因此應更重視綜合維他命和B群的補充。
攝取維他命B的加分小撇步
- 一般人只需補充一般劑量的綜合維他命B群即可，若考慮高劑量、單獨吃維他命B1、B12等，建議經過醫師或藥師的評估，比較安全。
- 夜班族、熬夜族、應酬喝酒族、容易噁心嘔吐的孕婦、經常口腔潰瘍、口角炎、神經痛、神經發炎的人，甚至改善皮膚狀況、讓精神好一點的人等，可以選擇比較高劑量的維他命B群。
- 維他命B群無法大量儲存於體內，很容易從液態的水中排出體外，所以一天攝取太多無益處。一般健康人只要一天補充一顆一般劑量的綜合維他命B群即可，也不需嚴謹要求每天都一定要吃。
- 補充維他命B群保健食品的時間點，建議在早餐飯後食用綜合維他命和B群，可達到最佳的吸收及迎接一天挑戰的B群效果。避免在睡前服用，可能影響睡眠。最好以自己的體質與生活作息為依據，調整出最適合自己狀況的服用時間。
- 基本上B群和其他營養素、食物沒有特殊禁忌，綜合維他命和b群飯前空腹或飯後吃皆可。
過量攝取維他命B補充劑的健康風險
相對於脂溶性維生素，維生素B群是較安全的水溶性維生素。由於水溶性維生素在體內不易儲存，過量攝取的維生素B群通常會隨尿液排出體外，因此相對較不容易在體內積累到過高的水平。然而，維他命B群也有上限攝取量，長期過量攝取維生素B群也可能導致問題，包括神經病變等。
以上看完了維他命B群的作用、功效、好處、正確吃法和注意事項等介紹，如果你發現自己需要且正在找尋優質的B群，那麼天然B群會是你最好選擇！
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為了滿足孕婦和胎兒的營養需求，苼莛國際推出了「B群+C鋅鎂全能膠囊」，富含綜合維生素B群、維生素C、鋅、鎂等11種人體必需營養素，關鍵是「維生素B複合物（包含全部八種維生素B群成分的膳食補充劑）」具全面營養，專為備孕、懷孕和產後的媽媽們設計。
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天然B群與化學純化B群最大的差異在於吸收率，天然B群的吸收率最高可達80% ，化學合成約20% 左右，能進行高效B群補充，讓媽媽們真正吃得安心、吃出健康。
購買連結：B群+C鋅鎂全能膠囊
專業營養師推薦「B群+C鋅鎂全能膠囊」最佳備孕、孕期與產後營養補充
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吳芃彧營養師是知名的泌乳顧問，不僅精通孕期和哺乳期所需的各種營養素，還能給媽媽們提供各種照顧寶寶的小訣竅，真的是既專業又貼心，堪稱媽媽們的營養救星。
她特別表示，市面上各式各樣的孕婦營養補充品讓人眼花撩亂，但營養師特別推薦「B群+C鋅鎂全能膠囊」，以天然成分、植萃配方、嚴謹製程和高效有感脫穎而出，綜合維他命B群、維他命C、鋅、鎂等多元成分，讓每位媽媽跟寶寶都能吃得營養又安心！
維他命B族包括：B1、B2、B3、B5、B6、B7、B12、葉酸等，對於備孕和懷孕的準媽咪來說，是不可或缺的營養素。我們人體無法自行合成B群，加上維生素B群是水溶性易排除體外，因此營養師推薦孕媽咪每天從飲食定期攝取足量的維生素B群！
選擇優質的B群產品，不僅能夠補充孕婦所需的多種營養，還能確保胎兒的健康發育。有效B群維生素在能量代謝、神經系統發育和紅血球生成方面發揮著重要作用，對於媽媽和寶寶的整體健康至關重要。
同時，除了維生素B，鋅和鎂同樣是孕期和哺乳期女性必需的營養素。鋅對免疫系統、細胞分裂和胎兒的正常生長發育非常重要，而鎂則有助於肌肉功能、神經傳導和骨骼健康。B群+C鋅鎂全能膠囊確保這些關鍵營養素的全面補充，讓媽媽們在整個孕期和哺乳期都能保持最佳狀態，安心補充營養，迎接健康寶寶的誕生。
購買連結：B群+C鋅鎂全能膠囊
「B群+C鋅鎂全能膠囊」綜合6大特色
採用來自世界各地的頂級天然成分，「B群+C鋅鎂全能膠囊」綜合維他命B、鋅、鎂等，致力於提供最純淨、最有效且持久的營養補充。以下是其6大特色：
- 天然成分： 每一粒膠囊均來自天然藜麥、酵母、柑橘、米糠的萃取，無任何臭味或引起噁心反應的成分。
- 關鍵營養素： 含有11種以上B群綜合維生素人體必需的關鍵營養素，並且堅持足量添加，確保每次攝取綜合維生素都能感受到明顯的效果。
- 高吸收率、高利用率、高持久力： 產品具有高吸收率、高效生物利用率，並且能在體內保持高效能，提供持久的營養支持。
- 專利成分： 精選來自德國、法國、美國、日本四國的獨家專利成分，包括德國專利藜麥B群、法國酵母B群、美國專利柑橘C、法國酵母鋅和日本米糠鎂，總計獲得7張專利證書。
- 保健加乘效果： 複合維生素B錠中伴隨天然植化物和抗氧化物質，提供維他命輔助保健的加乘效果。
- 無重金屬殘留： 經SGS檢驗證實，產品無重金屬和西藥殘留，安全可靠。
「B群+C鋅鎂全能膠囊」頂級複方B群 精選5大天然成分
- 德國專利藜麥B群： 提供全方位的8大維生素B群，維持身體能量正常代謝，有助於體脂肪、膽固醇合成及胺基酸代謝。
- 法國酵母B群： 法國酵母提取的B1到B12八種維生素，包關維他命b1 b2 b3 b5 b7 b6 b12 b9等，提供超過43種人體必需營養，補充維他命B增進皮膚、神經系統及消化系統健康，幫助胎兒的正常發育與生長。
- 美國專利柑橘C： 來自美國的93%高濃度專利柑橘提取，維生素C極速吸收，抗氧化、增進骨骼生長，促進膠原蛋白形成。
- 法國酵母鋅： 由加拿大百年酵母廠提取，有助於滋補強身，增進皮膚健康。
- 日本米糠鎂： 來自日本米糠的鎂，含12%以上鎂，調節生理機能，有助於身體正常代謝。
「B群+C鋅鎂全能膠囊」5大核心效能感受得到
- 全方位營養補給： 綜合B群調理生理機能，提供全面的營養支持。
- 促進新陳代謝： 維他命B加強身體循環，提升整體代謝能力。
- 增強專注力： 補充維他命B群提高工作效率，增強專注力。
- 滋補強身： 維他命B群讓睡眠品質提升、幫助入睡，提升整體身體健康。
- 產前產後與病後補養： 維生素B群提供全面補養，讓您一整天元氣滿滿。
更多關於維生素B2懶人包可參考>維生素B2助燃脂、防嘴破！最全功效、攝取量與推薦食物完整解析
延伸閱讀
8大維生素B群全能養膚效果一次看！有效對抗粉刺痘痘、控油保濕、修復屏障
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