What is vitamin B complex?
B complex vitamins are composed of eight B vitamins:
- B1 (Thiamine)
- B2 (riboflavin)
- B3 (nicotinic acid)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
Each of these essential vitamins contributes to your overall body function. Read on to learn more about how these nutrients are good for you, how much you need, whether you should take supplements, and more.
What are the health benefits of vitamin B complex?
B-complex vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
B complex vitamins may help prevent infections and help support or promote:
How to tell if you have a flaw?
Most people get enough B vitamins through a balanced diet. However, it can still be deficient, especially if you have been taking certain medications for a while, such as proton pump inhibitors, or if you follow a very strict vegan or vegetarian diet.
The following symptoms may mean you are not getting enough B vitamins:
- rash
- There are cracks around the mouth
- scaly skin on lips
- swollen tongue
- fatigue
- weakness
- anemia
- Confused
- Irritability or depression
- nausea
- abdominal cramps
- diarrhea
- constipate
- numbness or tingling in feet and hands
If you are experiencing any of these symptoms and are unsure of the cause, make an appointment to speak with your doctor.
Although you may have a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps.
- cellular health
- growth of red blood cells
- energy level
- eyesight
- brain function
- Digestion
- appetite
- proper neurological function
- Hormone and cholesterol production
- cardiovascular health
- Muscle tension
For those who are pregnant
B vitamins are especially important for those who are pregnant or breastfeeding. These vitamins help fetal brain development and reduce the risk of birth defects.
For people who are pregnant, B vitamins may help manage energy levels, relieve nausea, and reduce the risk of preeclampsia.
Used to increase testosterone levels
B vitamins are sometimes included in "testosterone-boosting" supplements and are thought to increase testosterone levels in men, which naturally decline with age. However, human studies substantiating these claims are lacking.
Although there is a lack of evidence for any testosterone-enhancing effects, since B vitamins aid in hormonal regulation, B vitamins may help regulate both male and female hormones.
How much B complex vitamins do you need?
The recommended daily intake of each B vitamin varies.
According to a trusted source from the National Institutes of Health (NIH), the recommended daily intake for women is:
- B1: 1.1 milligrams (mg)
- B2: 1.1 mg
- B3: 14 mg norepinephrine
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 micrograms (mcg)
- Folic acid: 400 mcg DFE
- B12: 2.4 micrograms
For men, the National Institutes of Health recommends the following daily intake:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg norepinephrine
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 mcg
- Folic acid: 400 mcg DFE
- B12: 2.4 micrograms
Older adults and pregnant women may need higher amounts of B vitamins. Your doctor can provide dosage information based on your individual needs.
Certain underlying health conditions may prevent your body from absorbing B vitamins properly. You should also discuss your B vitamin intake with your doctor if you:
- Celiac disease
- AIDS
- Crohn's disease
- alcohol use disorder
- kidney condition
- Rheumatoid Arthritis
- ulcerative colitis
- inflammatory bowel disease
What foods is it found in?
Many foods contain B vitamins, so you can easily get enough of them in your diet. It's best to get your B vitamins from a variety of food sources. This helps ensure you get enough of each type.
You can find B vitamins at:
- milk
- cheese
- Egg
- liver and kidneys
- Meat, such as chicken and red meat
- Fish, such as tuna, mackerel, and salmon
- Shellfish, such as oysters and clams
- Dark green vegetables, such as spinach and kale
- Vegetables, such as beets, avocados, and potatoes
- Whole grains and cereals
- Legumes, such as kidney beans, black beans, and chickpeas
- Nuts and seeds
- Fruits, such as citrus, bananas, and watermelon
- Soy products, such as soy milk and tempeh
- blackstrap molasses
- wheat germ
- Yeast and Nutritional Yeast
Does deficiency increase the risk of certain diseases?
If you are deficient in B vitamins, you may experience a range of symptoms, depending on which B vitamin you are deficient in.
If left untreated, deficiencies may increase the risk of:
- anemia
- digestive problems
- skin condition
- Infect
- peripheral neuropathy
Vitamin B12 deficiency, in particular, may increase the risk of neuropsychiatric disorders. Researchers are also studying its role in hyperhomocysteinemia and atherosclerosis.
Babies born to people who are folic acid deficient during pregnancy may be more susceptible to certain birth defects.
Is it necessary to add?
Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins.
Unless your doctor confirms that you are deficient in a specific B vitamin, there is no need to take supplements. If they find a B vitamin deficiency, they will likely be able to tell you whether you should take a specific B complex supplement or add a B complex vitamin supplement to your daily routine.
You may be more likely to need a supplement if you:
- Aged 50 or above
- pregnant
- have certain chronic health problems
- taking certain long-term medications
- Strict meat-free diet
One thing to remember: Supplements are not regulated by the Food and Drug Administration (FDA), so you should only buy them from trustworthy, reputable brands. This helps ensure you get a high-quality product without any questionable additives.
If your doctor finds a deficiency, they may recommend a specific brand of supplement.
You should always read all labels carefully and follow any instructions given by the manufacturer. If you have questions about dosage, ask your doctor.
What happens if you take too much B complex vitamins?
You are unlikely to get too much B complex vitamins from your diet. This is because B vitamins are water-soluble. This means they are not stored in your body but are excreted in your urine every day.
If you take any supplement as directed, you're also less likely to get too much B vitamins.
That said, as with most supplements, it's possible to take too much at once—especially if you're taking them without a doctor's lack of diagnosis.
Several different B vitamins may cause specific side effects when consumed in excess. For example:
- Vitamin B6. Too much vitamin B6 may cause peripheral neuropathy, a loss of feeling in the arms and legs.
- Folic acid or folic acid. Too much of this vitamin can mask the symptoms of vitamin B12 deficiency, ultimately leading to neurological damage.
- Nicotinic acid. Too much niacin may cause skin flushing. Long-term overdose may cause liver damage.
While there isn't enough research to say exactly what will happen if you take too much B-complex vitamins, more is not necessarily better, especially in the long run.
Risks and Side Effects
It’s best to consult your doctor before adding any supplements to your daily routine.
You can discuss your desired health goals and why you think supplementation is necessary. Your doctor can help you determine whether this is the best treatment option and provide advice on next steps.
Some supplements may interact with certain underlying diseases and medications, so be sure to let your doctor know.
You should also see your doctor if you think you may be deficient in B vitamins. They can help determine the cause of your symptoms and recommend ways to increase your intake of B vitamins, if needed.
Frequently asked questions
What are vitamin B complex used for?
B vitamins have a wide range of functions, including releasing energy through metabolism and supporting the nervous system. Low levels of B-complex vitamins can lead to neurological and physical problems.
People most at risk include developing children, older adults, people with certain health conditions that affect absorption, people with high alcohol intake, and people with diets low in B vitamins.
Is it okay to take B-complex every day?
B complex vitamins appear to be safe for most people because the body does not store excess vitamins but excretes them in the urine. However, instructions must be followed when taking supplements, as taking too much of certain B vitamins may have adverse effects.
Are B complex vitamins the same as B12?
The body needs vitamin B12 to develop and maintain the central nervous system, produce healthy red blood cells, and produce DNA.
Vitamin B12 is part of a broader B vitamin complex, including niacin, riboflavin and folate, which serve a variety of functions.
All B vitamins are necessary for health.
Which is better, B12 or B-complex?
Your doctor can advise you on whether you need vitamin B12 or a B-complex, as this will depend on your individual needs.
If my urine is yellow, should I stop taking vitamin B?
Bright yellow urine can be caused by B vitamins in the urine, but this is usually harmless and does not mean you need to stop taking vitamins.
generalize
B vitamins are essential for the proper functioning of the nervous system, cardiovascular system, and many other functions. There are many types of B-complex vitamins, collectively known as B-complex vitamin supplements.
People who may need B vitamin supplements include the elderly, pregnant women, and people following a strict plant-based diet. Your doctor can advise you on whether you need a B complex or specific B vitamins.
People who need supplements can buy them at health food stores. In some cases, your doctor may prescribe B vitamins.
