The Many Benefits of Vitamin B Complex
Vitamin B complex refers to the eight B vitamins that play essential roles in maintaining good health and wellbeing. Unlike fat-soluble vitamins that can be stored in the body, B vitamins need to be obtained on a regular basis from foods or supplements. Getting adequate B vitamins can provide a variety of health perks, from enhancing mood and energy levels to supporting heart, brain, digestive and skin health.
What is Vitamin B Complex?
There are eight B vitamins that together make up the vitamin B complex:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folate/folic acid)
- B12 (cobalamin)
Many B vitamins function as coenzymes in the body that help convert food into energy. They also play key roles in making red blood cells, manufacturing DNA, supporting nerve function, metabolizing fats and protein, and maintaining healthy skin, hair and eyes.
Top 10 Evidence-Based Benefits of B Vitamins
Research shows that getting adequate amounts of B vitamins from food and supplements can provide the following benefits:
1. Reduce Stroke Risk
One of the most notable benefits of B vitamins is that they can help lower homocysteine levels. Homocysteine is an amino acid produced by the body that in high amounts is linked to an increased risk of stroke and heart disease.
Folic acid, vitamin B6 and vitamin B12 play key roles in converting homocysteine into safe molecules. Getting enough of these B vitamins can reduce homocysteine levels, lowering the chances of cardiovascular problems.
2. Support Heart Health
In addition to reducing homocysteine levels, B vitamins have been shown to support heart health in other ways.
A 2019 review of 10 studies found that taking folic acid supplements was effective at lowering the risk of stroke and heart disease.
Another study showed that taking niacin was linked to higher levels of HDL (good) cholesterol and lower triglycerides, both of which support heart health.
3. Boost Energy Levels
Fatigue and low energy are common symptoms of vitamin B deficiency. B vitamins play a major role in converting food into cellular energy.
Getting sufficient amounts of vitamin B1, B2, B3, B5 and B6 ensures that your body is able to break down carbohydrates, fat and protein for energy production.
4. Improve Mood
Research shows a close link between vitamin B deficiency and mental health issues like depression and anxiety. For example, studies show that supplementing with vitamin B12 may help reduce symptoms of depression.
Folate also plays a central role in mood regulation and the production of serotonin, one of the brain's feel-good neurotransmitters.
5. Reduce Alzheimer's Risk
Several B vitamins are involved in maintaining brain function and support neurological health. Older adults with higher intakes of vitamins B6, B9 and B12 have been shown to have better brain function and a reduced risk of Alzheimer's disease.
One study found that taking high-dose vitamin B supplementation slowed mental decline in people with mild cognitive impairment compared to a placebo.
6. Promote Healthy Skin, Hair and Eyes
Biotin, also known as vitamin B7, is essential for healthy skin, hair and eyes. A deficiency can lead to symptoms like dermatitis, hair loss and red, irritated eyes.
Getting sufficient amounts of riboflavin (B2) and niacin (B3) has also been linked to healthier skin.
7. Reduce PMS Symptoms
Studies show that vitamin B6 supplements may help reduce nausea, depression, anxiety and other PMS symptoms in women with premenstrual syndrome. Vitamin B6 helps regulate hormones and neurotransmitters that are involved in PMS.
Folic acid has also been shown to relieve fatigue and other PMS-related complaints.
8. Prevent Anemia
Anemia is a condition characterized by low levels of hemoglobin and red blood cells. It can cause symptoms like fatigue, pale skin and shortness of breath.
Folate, vitamin B12 and vitamin B6 play central roles in the production and maturation of red blood cells. Getting enough of these B vitamins is critical for preventing anemia.
9. Help Treat Diabetes
B vitamins may offer protection against diabetes and help manage symptoms. For example, studies show that supplementing with biotin and chromium may help improve blood sugar control in people with diabetes.
Niacin supplements have also been found to help increase HDL cholesterol and lower triglycerides in those with diabetes.
10. Boost Immunity
B6, folate and B12 support the health of the thymus gland and production of thymic hormones that regulate the immune system. Multiple studies link deficiencies in these key B vitamins to impaired immune function and decreased resistance to infection.
Food Sources of B Vitamins
The best way to meet your daily B vitamin needs is through food. Here are some of the top food sources for each B vitamin:
- B1: Pork, sunflower seeds, macadamia nuts, black beans
- B2: Almonds, milk, eggs, spinach
- B3: Chicken breast, salmon, turkey, tuna
- B5: Mushrooms, avocado, broccoli, chicken liver
- B6: Salmon, beef liver, tuna, pistachios
- B7: Egg yolks, sunflower seeds, liver, salmon
- B9: Lentils, asparagus, spinach, black-eyed peas
- B12: Shellfish, beef liver, salmon, tuna
Should You Take a Vitamin B Complex Supplement?
For many people, meeting vitamin B needs through foods alone can be challenging. Vegans and vegetarians who avoid meat and animal products are at a higher risk of deficiency.
Older adults, pregnant women and those with digestive disorders like celiac disease or Crohn’s disease may also have trouble getting enough B vitamins.
In these cases, taking a high-quality vitamin B complex supplement can help fill any gaps in your diet to make sure you get sufficient amounts of these essential nutrients.
How to Choose the Best Vitamin B Complex
When buying a vitamin B complex supplement, there are a few things to consider:
- A balanced formula containing all eight B vitamins
- Doses close to the Recommended Dietary Allowance (RDA)
- Minimal additives and fillers
- Third-party tested for quality and purity
For optimal absorption, choose a B complex with each vitamin in its activated form, such as methylcobalamin for B12 and 5-MTHF for folate.
Should You Take Vitamin B Complex on an Empty Stomach?
For best absorption, take vitamin B supplements with a meal that contains a bit of fat. Fat aids in the breakdown and utilization of these water-soluble nutrients.
However, taking your B complex supplement on an empty stomach may help minimize potential side effects. High doses of vitamin B2 and niacin can sometimes
FAQs
What are the benefits of taking a vitamin B complex supplement?
Some key benefits of taking a vitamin B complex supplement include improved energy levels, heart health, brain function, mood, and cell metabolism. B vitamins help convert food into energy and support red blood cell production.
Which vitamin B complex is best?
Look for a high quality B complex supplement that contains balanced doses of all eight B vitamins. Activated forms like methylcobalamin (B12) and 5-MTHF (folate) provide optimal absorption. Minimal additives and third-party testing help ensure purity.
When should you take vitamin B complex?
For best absorption, take your vitamin B complex supplement with a meal containing healthy fats. However, taking it on an empty stomach may help reduce potential side effects like flushing from niacin.
Who needs a vitamin B complex supplement?
Those at risk of B vitamin deficiency including vegetarians/vegans, older adults, pregnant women, and people with digestive disorders may benefit from a vitamin B complex supplement to meet their nutrient needs.
Can you take too much vitamin B complex?
It's best to stick to the recommended daily amount for each B vitamin and not exceed the upper limit. Very high doses of certain B vitamins like vitamin B6 can potentially cause nerve damage with extended use.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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