In this post, we’ll look at what vitamin B complex is, how it affects and benefit your health, and how much you should take each day. We will also talk about which foods contain B vitamins, how to choose a B-complex supplement, and who may or may not benefit from taking one.
How many times a week have you heard, “I’m so tired!” From a friend, a family member, or your own words. Approximately one-fifth of all individuals report general weariness, and being weary all the time is exhausting. Furthermore, according to a recent consumer survey, the most desired benefit from food, nutrition, and beverages across all generations is—you guessed it—energy and less weariness. This may lead to someone heading down the supplement aisle in pursuit of a much-needed energy boost. B-complex vitamins are a popular supplement on the market today, and many of us equate them with increased energy.
B vitamins are a collection of eight water-soluble vitamins that include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin. “A B-complex supplement formula will package all of these together in one pill or capsule,” explains Jenna Braddock, RDN, a performance dietitian, certified personal trainer, and the founder of Make Healthy Easy and Rhythm Sports Nutrition.
These eight B vitamins are grouped together because they serve related but distinct functions in the body. “B vitamins are important because they play a role in energy production and functions that impact your heart, brain, and cells,” says Bonnie Taub-Dix, RDN, presenter of the Media Savvy Podcast and author of Read It Before You Eat It: Taking You from Label to Table.
What is Vitamin B Complex?
The vitamin B complex consists of the eight water-soluble vitamins listed below. Each B vitamin serves a particular role within the body:
- Vitamin B1 (thiamine): Thiamine is required for energy metabolism and transforming food into energy. It also promotes cell growth, development, and functionality.
- Vitamin B2 (riboflavin): Riboflavin contributes to cell development, growth, and function. It also helps with energy production and the metabolism of fats and medicines.
- Vitamin B3 (niacin) has a role in over 400 cellular metabolic processes, including the conversion of food into energy.
- Pantothenic acid, often known as vitamin B5, aids in the conversion of food into energy and the metabolism of fat.
- Vitamin B6 (pyridoxine): Vitamin B6 aids in hundreds of metabolic processes. It also influences brain development and immunological function.
- Vitamin B7 (biotin): Biotin helps with metabolism, gene control, and cell signaling.
- Folate (vitamin B9). Folate is essential for DNA synthesis, amino acid metabolism, and the creation of red blood cells.
- Vitamin B12 (cobalamin) is required for the proper development and function of the central nervous system, as well as the creation of red blood cells and DNA synthesis.
The Health Benefits of Vitamin B Complex
1. Boosts Energy
Almost all B vitamins help our bodies produce energy. As a result, we must retain an adequate quantity of all B vitamins on hand to ensure that energy generation continues efficiently. Any deficit or lack of a B vitamin could disturb this process. According to studies, taking B vitamins can help reduce weariness and increase energy levels.
2. promotes brain health.
Everyone wants to keep their wits sharp, and B vitamins can help. According to research, supplementing with B vitamins improves cognitive performance and prevents cognitive decline. Furthermore, research evidence suggests that a higher folate intake in adults over the age of 50 is connected with a lower risk of dementia.
3. Prevents anemia.
“This is a condition in which your blood produces fewer than normal healthy red blood cells, affecting nearly 3 million Americans,” says Kunal Lal, M.D., a board-certified internal medicine specialist based in Miami. “Your body isn’t able to get enough oxygen, which can lead to you feeling tired and weak, experiencing symptoms like headaches, dizziness, shortness of breath, and—at times—chest pain,” according to him. Getting enough folate and vitamin B12 is essential for preventing anemia.
4. Enhances mood and reduces stress.
We could all use a mood boost now and then, and B vitamins can help. “Supplementing with B-complex vitamins could have a positive effect on mood and mental health, even when a deficiency is not present,” according to Braddock.Research suggests that taking a B vitamin supplement may boost mood and reduce stress in healthy persons.
5. Promotes heart health.
B vitamins may help keep our hearts healthy. “B vitamins help produce new red blood cells in your body, which perfuses our organs and tissues with oxygen,” laments Lal. And higher blood flow is beneficial, he says: “This ultimately aids in circulation in our body, and theoretically improves cardiovascular health.”
6. Promotes a Healthier Pregnancy
Expected mothers are encouraged to take prenatal vitamins, which are high in B vitamins, to assist their developing babies and their own bodies. B vitamins are essential for a healthy pregnancy because they help build red blood cells, keep the neurological system functioning, and prevent birth abnormalities. Furthermore, B vitamins help the baby grow and thrive.
There’s one further perk. According to research, supplementing with vitamin B6 may help some pregnant women overcome nausea and morning sickness.
7. May reduce migraines.
If you get migraines, you understand how debilitating they can be. According to studies, B vitamins have promising potential. Taking 400 mg of riboflavin every day for three months showed a significant improvement in migraines. The study discovered a significant reduction in the number of migraine days, length, frequency, and pain levels reported during attacks.
8. Promotes gut health.
“Our gut bacteria produce small amounts of B vitamins,” adds Braddock. These B vitamins are essential for promoting a healthy and diverse gut flora. A lack of any B vitamin can have a negative impact on gut bacteria and general intestinal health.
Food Sources for Vitamin B Complex
B vitamins can be found in numerous dietary groups, including:
- Whole grains like brown rice, barley, oats
- whole wheat bread.
- Dark leafy greens include spinach, kale, and collard greens.
- Bean and lentil
- Milk, yogurt, cheese, and eggs
- Nuts and Seeds
- Chicken and beef.
- Fish like salmon and tuna
- Breakfast cereals that are fortified
Tips for Adding Vitamin B-Rich Foods to Your Diet
Make a batch of one of our most popular overnight oat dishes, add brown rice, quinoa, or bulgur to grain bowls, or mix farro, buckwheat, or barley into salads, soups, and chili.
Dark leafy greens can be blended into smoothies (we promise you won’t taste them), stuffed into pita, wraps, or sandwiches, added to stir-fries and pasta meals, or used in one of our healthy green salad recipes.
Get a handful of your favorite nuts or seeds for snacking, make them into energy balls, sprinkle them on salads for crunch, or use them as a crust instead of breadcrumbs when baking salmon or chicken.
Incorporate beans and lentils into your daily routine by preparing dips, stuffing them into vegetables, cooking burgers, or adding them to tacos or fajitas.
How Much Vitamin B Complex Do You Need?
The recommended daily consumption of B vitamins varies by age, gender, and health status. Certain B vitamins are required in greater quantities by pregnant women and lactating mothers. People with specific health issues or deficiencies may require higher or lower quantities.
If you take a B-complex supplement, you’ll get several or all of these B vitamins, frequently in amounts that exceed 100% of your Daily Value. Check the label to see what vitamins (and dosages) are contained in your product.
| Recommended Daily Intake (RDA) | Adult Males | Adult Females |
| Vitamin B1 (Thiamine) | 1.2 mg | 1.1 mg |
| Vitamin B2 (Riboflavin) | 1.3 mg | 1.1 mg |
| Vitamin B3 (Niacin) | 16 mg | 14 mg |
| Vitamin B5 (Pantothenic acid) | 5 mg | 5 mg |
| Vitamin B6 (Pyridoxine) | 1.3 mg | 1.3 mg |
| Vitamin B7 (Biotin) | 30 mcg | 30 mcg |
| Vitamin B9 (Folate) | 400 mcg | 400 mcg |
| Vitamin B12 (Cobalamin) | 2.4 mcg | 2.4 mcg |
How to Determine If You Have a Vitamin B Deficiency.
Symptoms of vitamin B insufficiency include:
- Fatigue Weakness
- Depression
- Nausea
- Constipation or diarrhea
- Shortness of breath.
- Skin rashes
B vitamin deficits are connected with the following health conditions:
- Cardiovascular illness.
- Cognitive issues
- neurological symptoms
- Vision problems
- Psychological problems
- Anemia
- Digestion difficulties
Should You Take Vitamin B Complex Supplements?
Anyone with a deficit or at risk of becoming deficient would benefit from taking vitamin B complex.
Older persons, as well as pregnant and lactating women, require more B vitamins in their diets and are thus more likely to suffer from a deficit. Certain medical diseases, such as Crohn’s disease or celiac disease, cause malabsorption and increase the risk of deficiency. I
n addition, you should think about your diet. “Vegetarians and vegans may also be at great risk of vitamin B12 [deficiency] since this vitamin is more prevalent in animal products,” Taub-Dix says.
Who Should Avoid Taking B Vitamin Supplements?
Not everyone needs a B-complex supplement, and some individuals may be better off without one.
“Those who suffer from liver disease, renal disease, diabetes, alcohol dependence, and certain allergies should not supplement with B vitamins without the advice of a healthcare provider,” Taub-Dix states.
She adds that B vitamins may interact with some drugs, such as antibiotics or anti-seizure medications. Even though B-complex products are available over the counter, it is still recommended that you visit with your doctor before starting a new supplement.
What to Look for in a Vitamin B Complex Supplement
Here are 7 factors to look for and consider when selecting a vitamin B-complex supplement:
- Look for third-party testing by respected organizations such as the USP, NSP, and Consumer Lab, as well as approved seals on the label.
- Check for supplements that are free of additives, fillers, artificial tastes, and colors.
- Avoid products with proprietary mixes, formulae, or complexes stated as an ingredient.
- Ensure that the supplement contains all eight B vitamins specified.
- Look for one that contains close to 100% of the recommended daily value for most B vitamins.
- Speak to your healthcare provider to determine the recommended dosage and time.
- Taking a B vitamin complex with food may improve the absorption of specific B vitamins.
Potential drawbacks and precautions
B vitamins are water-soluble, so any excess you take will be eliminated through urination.
However, in some cases, taking too much can cause issues. “High doses of B vitamins, niacin in particular, can cause side effects like diarrhea, diarrhea, vomiting, flushing, numbness, tingling, and potentially liver and nerve damage,” according to Lal.
To Conclude on Benefits of Vitamin B Complex
B vitamins are required for a variety of body processes, including energy production, brain development, maintaining a healthy pregnancy, and heart and intestinal health.
A B-complex vitamin includes all eight B vitamins in a single dosage. Certain groups of people may be more prone to being low or deficient in B vitamins, and they should speak with their doctor for supplement suggestions.
You might not need a B-complex vitamin. Eating a well-balanced diet rich in dairy products, chicken, fish, dark leafy greens, beans, nuts, whole grains, and seeds will also help you achieve your vitamin B requirements.