Vitamin B complex refers to the group of eight different B vitamins that play a role in your cardiovascular and cell health. Taking a vitamin B complex supplement helps ensure the enzymes in your body perform a wide range of cellular functions.
Today more than ever there is a renowned focus on holistic health, the nutraceutical industry, and prioritizing wellness. Yet, nutrient deficiencies remain high within the U.S. Rich, poor, healthy, or sick, 92% of the U.S. population suffers from at least one mineral or vitamin deficiency. You may think you are consuming the healthiest diet, but the odds are high that you are lacking some essential minerals.
Understanding what supplements you need in your diet can be overwhelming. Browsing the supplement aisle may leave you with more questions than answers. How do you know which is right for you and will benefit your health? This question rings true for most supplements, but especially for vitamin B complex. Its blend of 8 B vitamins makes it unique from a standard B vitamin, but what are the benefits?
This article will dive into everything you need to know about B complex, from its makeup to its impact on your body. Whether you’re a competitive athlete or someone looking to improve your wellness journey, maintaining your micronutrient levels through vitamin supplements will optimize your health.
What is Vitamin B Complex?
Vitamin B complex is a blend of the 8 water-soluble B vitamins in one product. A vitamin B complex typically contains thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid, and cobalamin. Each of these essential vitamins contributes to your overall body function:
Thiamin (B1): supports the healthy growth and function of organs, including the heart and brain.
Riboflavin (B2): breaks down fat and drugs.
Niacin (B3): maintains healthy skin, nerves, and digestion; may also help improve cholesterol levels.
Pantothenic Acid (B5): supports a healthy brain and nervous system.
Pyridoxine (B6): promotes the body to make new, healthy red blood cells that carry oxygen throughout the body; strengthens the immune system.
Biotin (B7): supports healthy hair, nails, and nerve function.
Folic Acid (B9): the body uses folic acid (or folate, its natural form) to make DNA and genetic material.
Cobalamin (B12): essential for the function of the body’s nerves and blood cells.
Most of the B vitamins are found in a wide range of foods because they support cellular function. Some, like vitamin B12, are found in meat and animal food sources. While you typically get B vitamins from a nutritious diet, it can be hard to ensure you are getting the right amount of each mineral through your food intake.
Benefits of B Complex Vitamins
B vitamins are essential in maintaining good health and overall well-being. B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. B vitamins may help promote or support the following:
Red blood cell growth
Cell health
Vision
Brain function
Appetite
Digestion
Nerve function
Hormone regulation
Cholesterol production
Muscular function
Cardiovascular health
B vitamins are additionally helpful for pregnant or breastfeeding individuals, helping to develop the fetal brain. B vitamins also reduce the risk of birth defects, reduce nausea, and lower the risk of developing preeclampsia– persistent high blood pressure during pregnancy and postpartum.
How Much Vitamin B Complex Do You Need?
The recommended amount of each B vitamin varies depending on sex. The National Institutes of Health recommends the following daily intake for women:
B1: 1.1mg
B2: 1.1 mg
B3: 14 mg NE
B5: 5 mg
B6:1.3
B7: 30 mcg
B9: 400 mcg DFE
B12: 2.4 mcg
For men, the following daily intake is recommended:
B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3mg
B7: 30 mcg
B9: 400 mcg DFE
B12: 2.4 mcg
Deficiency Symptoms
While most people can easily get enough B vitamins through a balanced diet, it’s possible to be deficient in B vitamins if you have a poor diet or follow a very strict vegan or vegetarian diet. The following symptoms may indicate that you’re not getting enough B vitamins:
Anemia
Weakness
Confusion
Fatigue
Skin rashes
Cracks in the skin around the mouth
Scaly skin on the lips
Swollen tongue
Irritability or depression
Abdominal cramps
Nausea
Diarrhea or constipation
Numbness or tingling in the hands or feet
While these symptoms may mean you’re experiencing a vitamin B deficiency, they may also indicate several other underlying health conditions. If you are experiencing any of these symptoms, talk to your doctor immediately to consult your next steps.
Foods High in B Vitamins
The best way to get your B vitamins is through a wide variety of food sources. The following foods are high in B vitamins:
Meats such as chicken and red meat
Shellfish such as oysters and clams
Fish such as tuna, salmon, and mackerel
Milk
Cheese
Eggs
Whole grains and cereals
Vegetables such as beets, avocados, and potatoes
Leafy greens such as spinach and kale
Nuts and seeds
Beans including kidney beans, black beans, and chickpeas
Citrus fruits
Soy products such as soy milk and tempeh
Yeast and nutritional yeast
B Complex Supplements
Supplements are a great way to ensure you’re getting your recommended daily intake of essential vitamins and minerals. It can be difficult to reach these levels through your diet. Your doctor may recommend you take a B complex supplement if they note a deficiency. You may need to add a supplement to your routine if you:
Have certain chronic health conditions
Take certain long-term medications
Are 50 or older
Are pregnant
Eat a strictly meat-free diet
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