[North Xinjiang science experts say: Not that safe] "Vitamin B complex supplements: How to strike a balance between blindly following the trend and scientific supplementation?"

In this era of health awareness, vitamin B complex is like a "good guy". Everyone wants to ask it for help, hoping that it can make our energy as strong as chicken blood, work efficiency soaring, skin tender enough to squeeze out water, and immunity strong enough to fight viruses alone. But don't forget that blindly following the trend to supplement these small pills may make your body say: "Hey, man, what I need is a balanced diet, not a carnival party of vitamin B!" So, don't let vitamin B become a masquerade for your health, the right amount is the king.

However, although B vitamins are generally regarded as the "good guys" in the nutrition world, if you take them in excess or inappropriately, they can also turn into "little devils" that may make your body feel uncomfortable and may cause the following "troubles":

Nerve damage: Long-term and high-dose intake of vitamin B6 may cause nerve damage, manifested as symptoms such as numbness in the hands and feet and muscle weakness.

Liver problems: Excessive intake of vitamin B3 (niacin) may cause liver damage, manifested as jaundice, abnormal liver function, etc.

Digestive discomfort: Excessive intake of certain B vitamins, such as vitamin B1 (thiamine), may cause gastrointestinal discomfort such as nausea and diarrhea.

Therefore, in this healthy feast of vitamin B supplementation, not everyone needs to be a "loyal fan of vitamin B". The following are some groups of people who may need to pay special attention to vitamin B supplementation:

1. "Lone Ranger" in the diet world: Those who have an unbalanced diet, such as a lack of whole grains, lean meat, eggs, beans and other foods rich in vitamin B may need supplements.

2. "Special" health conditions: People with certain diseases or health conditions, such as malabsorption syndrome, chronic alcohol use, and long-term use of certain medications (such as antibiotics), may need additional B vitamins to help them cover potential nutritional gaps.

3. Special "needers" at different stages: Pregnant women, breastfeeding women, the elderly and vegetarians may need additional vitamin B supplements to meet the special needs of the body.

On the journey of vitamin B supplementation, we must treat it like a wise old friend, with both respect and caution. Before deciding whether to invite this "nice guy" to join your nutrition team, it is a good idea to sit down and have a good chat with your doctor or nutrition expert. They can help you judge whether your body really needs the extra help of this "Mr. Vitamin B".

Remember, a balanced diet is the golden rule for us to get nutrition. If your daily diet is rich enough, then you may not need additional vitamin B supplements. But if you do need them, you have to treat them like precious works of art, carefully following the guidance of professionals to "collect" them, making sure not to overdo it or abuse it, and making a healthy lifestyle a normal part of your life. After all, health is not a quick race, but a marathon that requires wisdom and patience.

Contributor: Zhao Yanxue, attending physician, registered dietitian

Unit: Department of Clinical Nutrition, Affiliated Hospital of Inner Mongolia Medical University