Vitamin B Complex Benefits

The B Complex is a group of eight water-soluble vitamins that are not stored in the body, so they need to be consumed daily. Each one plays a specific role, and they also work together. Because they interact, taking large amounts of only one B vitamin for a long time may affect levels of the others.

B vitamins are found in foods like green vegetables, dairy, meat, and whole grains. Let's look at which vitamins make up the B Complex, signs of deficiency, possible benefits of a B Complex supplement, and where you can find these nutrients in your diet.

Which Vitamins Are in the B Complex

The B Complex includes:

• Thiamine (B1)

• Riboflavin (B2)

• Niacin (B3)

• Pantothenic Acid (B5)

• Pyridoxine (B6)

• Biotin (B7)

• Folate or Folic Acid (B9)

• Cobalamin (B12)

Each vitamin has several forms. For example, B9 may appear as naturally occurring folate or as folic acid, a synthetic form.

Signs of B Vitamin Deficiency

It is possible to meet B vitamin needs through diet. However, low intake can still occur due to limited food variety, certain health conditions, absorption concerns, medication interactions, and alcohol consumption.

B12 Deficiency Signs May Include

• Changes in mood

• Memory difficulties

• Trouble balancing

• Fatigue

• Tingling in hands or feet

B12 and folate are closely related, so symptoms can overlap. If someone suspects a deficiency, a doctor can confirm through testing.

Folate Deficiency Signs May Include

• Fatigue

• Sore or swollen tongue

• Shortness of breath

• Irritability

Folic acid plays a well-known role during pregnancy to support healthy neural tube development.

B6 Deficiency Signs May Include

• Low immune function

• Mood changes

• Confusion

If someone is concerned about low levels of any B vitamin, a B complex supplement can help support overall intake.

B Complex Vitamin Benefits

B vitamins support many important bodily functions. Because they work together, many people choose to take them as a group.

Studies have linked combined B vitamin intake to overall cardiovascular support. (1)

They also help maintain a healthy metabolism and support hair, skin, and nail health. Here is a brief overview of the general roles each vitamin plays:

• Thiamine (B1) helps the body convert nutrients into energy and supports a healthy metabolism.

• Riboflavin (B2) helps convert nutrients into energy and supports antioxidant activity.

• Niacin (B3) plays a role in energy metabolism and supports healthy skin and nervous system function.

• Pantothenic Acid (B5) helps convert food into energy and supports red blood cell production.

• Pyridoxine (B6) supports brain health, red blood cell production, and amino acid metabolism.

• Biotin (B7) supports hair, skin, and nail health and helps metabolize fats and carbohydrates.

• Folate or Folic Acid (B9) supports red and white blood cell production and healthy cell growth.

• Cobalamin (B12) supports energy production and neurological function.

B vitamins are water-soluble, so the body flushes out excess amounts.

Where to Get B Vitamins

Each B vitamin has different primary food sources. Here are some examples:

• Thiamine: pork, sunflower seeds

• Riboflavin: beef, organ meats, grains

• Niacin: chicken, tuna, lentils

• Pantothenic Acid: organ meats, fish, avocados

• Pyridoxine: poultry, fish, chickpeas

• Biotin: yeast, eggs, liver

• Folate: leafy greens, beans, peas, nuts

• Cobalamin: animal products like meat, eggs, and dairy

Following a plant-based diet? Why Not Natural offers a vegan B Complex containing all eight B vitamins in one formula, plus a supportive herbal blend.

Find it here: B Complex+ Liquid

Disclaimer

The statements in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease. Please check with a doctor before starting any new supplement and to ensure the advice in this article is right for you.

Resources

(1) Vitamin B supplementation, homocysteine levels, and the risk of cerebrovascular disease: A meta-analysis

https://n.neurology.org/content/81/15/1298

(2) Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males