Vitamin B complex is a group of vitamins that includes thiamine, riboflavin, niacin, B-6, folic acid, B-12, pantothenic acid, biotin and choline. Some of the benefits of vitamin B complex supplements include increased energy, better moods and more stable, healthier skin, hair and eyes. The vitamins are important for proper nervous system and immune system function. In fact, adequate amounts of B vitamins are necessary complex on a daily basis to ensure the proper functioning of many systems of the human body. Niacin (which is located in the group of vitamin B complex) is located in every cell of the human body. Inadequate amounts of niacin in the diet can cause dermatitis (dry, itchy, inflamed skin), muscle pain, cramps, fatigue, insomnia, indigestion, mental problems, mouth sores and loss of appetite. spring valley vitamins Another very important part of the vitamin B complex group is folate, known until recently as folic acid. Healthy men and women aged over 13 need at least 400 mg per day. Women who are pregnant or breastfeeding women need more to support the needs of growing children. Deficiencies can cause a variety of learning and growth problems. There are no upper limits were established for the group of vitamin B complex. No toxic effects were noted, except after intravenous injections of pharmaceutical quantities. When taken orally, the body uses what it needs and expels all that is left. The benefits of vitamin B complex for the elderly have improved memory and mood. No matter what their age, most people notice an improvement in memory and concentration, as well as decreased feelings of depression and irritability. Vitamin B complex is used by the body to convert carbohydrates into glucose, which is then converted by the cells into energy, commonly referred to as metabolism. The symptoms of vitamin B complex are similar to symptoms of low blood sugar. Increased irritability is one of the first symptoms. Those with slow metabolism or problems controlling their weight often benefit from supplements of vitamin B complex. Most people who start taking a vitamin B complex supplement notice an increase in energy immediately. If you suffer from dry skin or hair, it may take a couple of weeks to notice the difference, but you will see an improvement. It 's almost impossible to get adequate amounts of vitamin B complex for a typical daily diet. In addition, certain things increase a person's daily requirements of vitamin B complex. Drinking coffee or alcohol increases the need for B vitamins Taking birth control pills, sulfa drugs and increase the need to sleep for the group of vitamin B complex. It 's interesting to note that lack of vitamin B complex in the diet can lead to insomnia, which could lead someone to ask a sleep aid, which increases the need for vitamins. Before you reach for a sleeping pill, you should watch your diet and if you are getting adequate amounts of vitamin B complex. Credit: spring valley vitamins