Vitamin B-complex is a collection of water-soluble vitamins essential for the body. These vitamins are naturally present in a range of food sources. Consequently, this vitamin group has been widely researched.
These vitamins stimulate the production of neurotransmittersi XChemical messengers responsible for transporting chemical signals from one neuron to another in the brain. , promoting brain health (1). B-complex vitamins work through a simple mechanism. They also help maintain a healthy heart and immunity. In addition, b vitamins replenish various energy reserves in the body.
This article discusses the benefits of the vitamin B complex, its richest dietary sources, common deficiency, and overdose symptoms. Take a look.
In This Article
What Is The Vitamin B-Complex?
This vitamin group consists of eight vitamins:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate/Folic acid)
- B12 (Cobalamin)
These vitamins are most commonly found in everyday foods like seeds, meat, eggs, and vegetables (2). Each of these B vitamins has a specific benefit. In the following section, we will delve into these benefits of vitamin B in detail.
What Are The Health Benefits Of B Vitamins?
B vitamins promote nerve health, thereby possibly improving cognitive function. They also have antioxidant properties that help boost heart health and immunity. Studies show that folate (vitamin B9) helps prevent birth defects during pregnancy. Also, breastfeeding women benefit from the development of their child’s brain and spinal cord (3).
1. May Promote Brain Health
B vitamins have been found to impact the central nervous system. More specifically, vitamins B6, B12, and folate have been linked to better cognitive health in the elderly (4).
Individuals dealing with dementiai XA collection of social and cognitive symptoms that affect the daily functioning of a person, such as loss of memory and judgment. were also found to have lower serum levels of B vitamins (especially folate and vitamin B12) (4).
In another study, higher concentrations of vitamin B6 were found to have better effects on an individual’s memory (5).
Folic acid and vitamin B12 may also aid depression treatment. Subjects with depressive tendencies were found to have lower levels of these two vitamins. Low serum folate levels are also found in patients with frequent mood disorders (6).
Interestingly, countries with a high folate intake (Hong Kong and Taiwan) were found to have lower rates of major depression among their populations (6).
B vitamins were also found to relieve anxiety and stress in certain workplace populations (7).
Dr. Dallin LeGrand, also a YouTuber, embarked on a 30-day experiment, taking a B complex vitamin to assess its impact on mental health, energy, and ADHD symptoms. As a doctor who often recommends B complex for patients, he aimed to evaluate personal benefits. He said, “By the third week this is when I started to see that my mood was improving now.” He added, “So by you know that 30-day mark in 30 days I noticed that I did start to have more of a clear mind. It did improve my focus but not to the extent of when I take my other supplements, but it definitely did improve from the beginning, from day one to day 30 (i).”
2. May Boost Nerve Function
Vitamin B12 has been linked to nerve regeneration. In rat studies, this vitamin was found to promote nerve regeneration in the event of peripheral nerve injury (8).
Vitamin B12 also scavenges the reactive oxygen species. It has an anti-apoptotic and anti-necrotic (preventing the early death of cells) effect on the brain’s neurons. It even increases the regeneration of axons (8).
Vitamin B12 is responsible for the improved function of nerve cells as well as their development (9).
A deficiency in vitamin B12 can also lead to neuropathy or nerve damage. The vitamin also preserves the myelin sheath, which is the protective covering around the body’s nerves (10).
3. May Improve Cardiovascular Health
B vitamins help replenish various energy stores in the body. A deficiency in these vitamins can lead to reduced energy stores, which have been linked to myocardial dysfunction in patients with heart failure (11).
Folic acid and vitamin B12 were found to have potential as heart disease treatments. While the former lowered homocysteine levels by 25 percent, the addition of the latter further lowered the levels by another 7 percent (12).
Homocysteine is an amino acid occurring in the body, high levels of which have been linked to heart disease (12).
Deficiency of vitamin B1 can lead to beriberi, a disease characterized by inflammation of the nerves and subsequent heart failure (13).
4. May Boost Immunity
Certain animal studies also show that a deficiency of vitamin B6 may lead to undesirable changes to immune responses (15). However, more research on humans is warranted in this regard.
Folate may also boost immunity, although we need more research at the moment. Folate plays an important role in DNA synthesis, in the process of production and repair of DNA, and may have an impact on the immune system. Though folate deficiency was found to impair immunity in animals, similar effects are yet to be observed in humans (16).
5. May Help Treat Anemia
B vitamins are known to treat different forms of anemia. While folate and vitamin B12 can treat and prevent megaloblastic anemia (characterized by very large red blood cells and decrease in their number), vitamin B6 can treat sideroblastic anemia (characterized by the production of ringed blood cells instead of healthy red blood cells) (17).
Vitamin B12 is critical for making red blood cells, which, in turn, carry oxygen to all parts of the body. A deficiency of vitamin B12 can cause the most common form of anemia, called pernicious anemia (characterized by a lack of enough healthy red blood cells) (18).
6. May Promote Eyesight
A deficiency of vitamin B12 may also lead to optic neuropathy, which may result in blurring, blind spots, diminished color vision, pain when moving your eyes, or total blindness. In a study involving an elderly male with decreased central vision (who was deficient in vitamin B12), intake of vitamin B12 as a dietary supplement was found to improve the condition (20).
In another study, a combination of vitamins B6, B12, and folate was found to reduce the development of age-related macular degeneration over a period of seven years (21).
7. May Aid Digestive Health
There is some research stating that dexpanthenol, a derivative of vitamin B5 (pantothenic acid), may ease constipation (22).
B vitamins have been found to have various benefits on the digestive system. Vitamin B12 deficiency was observed in several cases of liver diseases, including cirrhosis and hepatitis. It also may have a role to play in reducing the severity of stomach ulcers (and even canker sores) (23).
In patients with irritable bowel syndrome, supplementation with vitamin B1 over 20 days reduced most of the symptoms, including fatigue (24).
Vitamins B6, B9, and B12 were found to help prevent gastrointestinal cancer. In animal studies, vitamin B6 was found to prevent oxidative stress, thereby potentially combating colorectal canceri XCancer of the rectum and colon that may manifest initially as benign polyps and show no other symptoms. (25).
Dietary folate may also help prevent pancreatic cancer (26).
8. May Improve Hormonal Health
B-complex vitamins are involved in the metabolism and activity of estrogen (27). Vitamin B6 has been linked to the regulation of anterior pituitary hormones (28). However, research is limited here. More scientific evidence is warranted.
9. May Help Relieve Migraines
Vitamin B2 supplementation was found to relieve migraines in both adults and children. The nutrient may reduce the frequency and duration of migraine attacks with no adverse effects (29).
Other sources also quote vitamin B2 to be effective in treating migraine headaches (30). The mechanism behind how this vitamin works to treat migraines is still unclear, and more research is warranted.
10. Can Promote Healthy Pregnancy
Folate (vitamin B9) could be the most important B vitamin to be taken during pregnancy. The nutrient is known to prevent birth defects in infants (31).
As per the World Health Organization, vitamin B6 also plays a major role during pregnancy. It was found to prevent pre-eclampsia (a dangerous pregnancy complication accompanied by very high blood pressure) and preterm birth (32).
Maternal supplementation with vitamin B12 during pregnancy was found to cut the risk of B12 deficiency in the infant, in addition to further promoting its health (33).
11. May Promote Wound Healing
In studies conducted on diabetic mice, B vitamins were found to improve wound healing (34).
In another study, B vitamins (along with vitamin C) were found to influence human keratinocytesi X Cells primarily located on the skin's outermost layer that play a crucial role in defending the skin against infections. and fibroblastsi XCells involved in the formation of connective tissues that support and connect other tissues and organs. positively. This way, the vitamins can promote the wound healing process (35).
12. May Help Relieve Symptoms Of Premenstrual Syndrome
High intake of vitamins B1 and B2 was found to reduce the risk of premenstrual syndromei X Signs and symptoms that women experience, usually between ovulation and periods, such as mood swings, tender breasts, and irritability. , especially when the vitamins came from natural food sources (36).
In another study, intake of vitamin B6 (up to 100 mg per day) was found to treat premenstrual syndrome, including premenstrual depression (37).
These are the many benefits of the B-complex vitamins. As discussed, they have several roles to play in the human body system. Each of those B vitamins serves a specific purpose. Though B vitamin deficiency could be rare, it is important to understand which foods offer most of those vitamins.
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Here we have collated the top 10 foods that contain most of the B-complex vitamins.
|Potatoes, cereals, green vegetables, eggs, pasta, pork, liver
|Dairy products, legumes, leafy vegetables, mushrooms, yeast
|Meat, nuts, fish, mushrooms
|Broccoli, cereals, meat, whole grains
|B5 (Pantothenic acid)
|Bananas, potatoes, fish, meat, nuts, legumes
|Leafy vegetables, pork, eggs, liver
|Citrus fruits, leafy vegetables, legumes
|B9 (Folic acid)
|Fish, meat, other animal products
*Recommended Daily Allowance
Source: US National Library of Medicine
*The values correspond to the daily value of a particular nutrient that the food source meets.
Including these foods in your daily diet should take care of your B-vitamin needs. This way, you would rarely become deficient in B-complex vitamins. But, the question is, how would you know if you are deficient?
What Are The Symptoms Of A Deficiency Of B-Complex Vitamins?
Following are the symptoms of a B-vitamin deficiency. If you experience any of these, please visit your doctor:
- Extreme fatigue
- Tingling in the feet and hands
- Skin rashes
- Abdominal cramps
Your doctor may also recommend a supplement. Are supplements required?
A Note On B Vitamin Supplements
Whether these supplements are necessary or not depends on a number of factors. Most people should be able to meet the required amounts of B vitamins by following a balanced diet plan.
A report conducted by CDC (Center for Disease Control and Prevention) from 2017-2018 found that vitamin B12 is the fifth most common type of supplement consumed by those aged 60 or above (12.4%).
However, pregnant women, vegetarians, vegans, older adults, and those who have undergone gastric surgeries may need to take supplements. They may need to take vitamin B12, along with other B-complex vitamins. The combination depends on the person.
During pregnancy, there is a higher demand for B vitamins (especially folate and vitamin B12) (38).
Studies show that about 30% of older adults may not be able to properly absorb vitamin B12 as they do not produce enough stomach acid required for the absorption (39).
Vegetarians and vegans may also need to take supplements as their diet may not include all of the foods rich in B vitamins (40).
Even those with certain medical conditions might need to take B vitamin supplements. These include:
- Those with celiac disease (41)
- Those with inflammatory bowel disease (42)
- Those with hypothyroidism (43)
- Those undergoing cancer treatment (44)
- Those diagnosed with chronic alcoholism (45)
- Those who have undergone gastric bypass surgery (46)
The recommended dosage of B-vitamin complex may vary according to individual needs and conditions. Learn more about it below.
B-Complex Vitamins Dosage
Determining the appropriate B-complex vitamin dosage can be challenging. The B-complex group includes eight essential vitamins, each with its specific recommended dietary allowance (RDA). They are as follows (47):
Remember, these recommendations can vary, depending on one’s age, sex, and individual health conditions. Consult a doctor for the suitable dosage to ensure they align with your specific health needs. This will help prevent excessive intake of the supplements and avoid the following adverse effects.
What Are The Symptoms Of An Overdose Of B-Complex Vitamins?
B vitamins are water-soluble. The vitamins are not stored in your body but are excreted daily. Hence, it is highly unlikely you may overdose on B-complex vitamins.
However, it is important to know the symptoms of an overdose. These may include the following:
- Blurry vision
- Abdominal cramps
- Increased urination
- Excessive thirst
Infographic: 6 Reasons Vitamin B-Complex Is Good For You
Vitamin B-complex is a water-soluble vitamin that plays an essential role in various bodily functions. It promotes a healthy heart, boosts immunity, and a lot more. Check out the infographic below for the top reasons you should include this vitamin in your diet right away.
The benefits of vitamin B-complex are widely researched, and this group of eight vitamins is proven to aid in cognitive health, cardiovascular diseases, and nerve regeneration. Also, from helping improve energy levels and boosting the disease-fighting capacity to aiding pregnancy, these vitamins have numerous benefits. The best thing about them is that you can get these vitamins through your diet, especially salmon, sunflower seeds, kidney beans, spinach, meat, brown rice, etc.
If you often experience symptoms like fatigue, confusion, nausea, anemia, and abdominal cramps, you may be deficient in vitamin B-complex. Consult a doctor immediately who can prescribe you certain supplements.
Frequently Asked Questions
What is the best time to take a vitamin B-complex supplement?
Taking B vitamins after waking up could be the best time. Taking them on an empty stomach may improve their absorption. Check with your doctor, though.
Does vitamin B-complex make you gain weight?
No, taking vitamin B-complex supplements will not make you gain weight. Also, there is no information if these vitamins can help you lose weight. Most probably, they may not.
Do B-complex vitamins boost energy?
There is no research stating that taking B-complex vitamins can boost your energy levels. They definitely are not stimulants like caffeine.
Is it okay to take B complex every day?
Yes, you can do vitamin B complex under the supervision of your doctor. However, excess consumption of them might result in adverse side effects.
Is it better to take B12 or B complex?
This depends on your doctor’s recommendation and what your body requires. Consult your doctor about which vitamin B is required and the right dosage.
Does B complex make you sleepy?
Studies indicate that vitamin B12 aids in melatonin production which regulates your circadian rhythms (your body’s 24-hour internal clock) and aids in sleep (48) .
How long does it take for vitamin B complex to work?
According to anecdotal data, it may take up to 2 weeks to feel the complete effects and benefits of vitamin B complex.
Is B complex good for hair?
Yes, hair loss has been linked to a deficiency in vitamins B2 (riboflavin), B7 (biotin), b9 (folate), and B12. They boost red blood cell production and cell growth, which helps nourish your hair follicles and aids hair development (49).
Is it OK to take B12 and B complex together?
Whether you should take B12 and B complex together relies on your doctor’s advice and what your body needs. Anecdotal evidence suggests that combining vitamin B12 and B complex is generally considered safe.
Does B complex cause weight gain?
According to research, excessive consumption of Vitamin B may stimulate appetite and cause weight gain (50).
- production, immune system support, boosting cognitive health, and maintaining a healthy nervous system.
- It can help ease the chances of premenstrual syndrome and it can lower the risk of heart disease.
- People suffering from medical disorders like celiac disease and cancer, or alcoholism may need to take B vitamin supplements.
- Overuse of vitamin B-complex can lead to harmful side effects, and hence you should always consult a medical professional regarding the dosage.
Discover the powerhouse of health, the Vitamin B complex! Watch this eye-opening video to learn about its incredible benefits for energy, metabolism, brain function, and more. Check it out now!