Why Is Vitamin B Complex Important And Where Do You Get It?

-Healthwise

What is vitamin B complex?

Vitamin B complex is composed of eight B vitamins:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folic acid)
• B12 (cobalamin)

Each of these essential vitamins contributes to your overall bodily function.

Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.

What are the health benefits of B complex vitamins?

B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins may have a direct impact on your energy levels, brain function, and cell metabolism.

Vitamin B complex may help prevent infections and help support or promote:

• cell health
• growth of red blood cells
• energy levels
• eyesight
• brain function
• digestion
• appetite
• proper nerve function
• hormones and cholesterol production
• cardiovascular health
• muscle tone

For those who are pregnant

B vitamins, especially folic acidTrusted Source and vitamin B12Trusted Source, are important for people who are pregnant or breastfeeding. These vitamins may aid in fetal brain development and reduce the risk of birth defects.

For people who are expecting, B vitamins may also help manage energy levels, ease nausea, and lower the risk of developing preeclampsia.

For boosting testosterone

B vitamins are sometimes included in “testosterone-boosting” supplements and are thought to increase testosterone levels in men, which naturally decrease with age.

However, human studies confirming these claims are lacking.

How much vitamin B complex do you need?

The recommended daily amount of each B vitamin varies.

According to the National Institutes of Health (NIH)Trusted Source, the recommended daily intake for women is:

• B1: 1.1 milligrams (mg)
• B2: 1.1 mg
• B3: 14 mg NE
• B5: 5 mg
• B6: 1.3 mg
• Biotin: 30 micrograms (mcg)
• Folic acid: 400 mcg DFE
• B12: 2.4 mcg

For men, the NIH recommends the following daily intake:

• B1: 1.2 mg
• B2: 1.3 mg
• B3: 16 mg NE
• B5: 5 mg
• B6: 1.3 mg
• Biotin: 30 mcg
• Folic acid: 400 mcg DFE
• B12: 2.4 mcg

Adults age 65 years and older and people who are pregnantTrusted Source have a higher risk of B vitamin deficiency, so your recommended intake may be higher. A doctor can provide dosage information tailored to your individual needs.

Certain underlying health conditions may also prevent your body from properly absorbing vitamin B. Consider speaking with a doctor about your vitamin B intake if you have:

• celiac disease
• HIV
• Crohn’s disease
• alcohol use disorder
• kidney conditions
• rheumatoid arthritis
• ulcerative colitis
• inflammatory bowel disease

What foods are high in B vitamins?

Many foods contain B vitamins. It’s best to get your B vitamins from various food sources to help ensure you’re getting enough of each type.

Some foods high in vitamin B may include:

• milk
• cheese
• eggs
• liver and kidney
• 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
• beans, such as kidney beans, black beans, and chickpeas
• nuts and seeds
• fruits, such as citrus, banana, and watermelon
• soy products, such as soy milk and tempeh
• blackstrap molasses
• wheat germ
• yeast and nutritional yeast

What are the symptoms of vitamin B complex deficiency?

Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient, especially if you:

• have certain medical conditions, such as pernicious anemia and Crohn’s disease
• take certain medications, such as proton pump inhibitors
• follow a strict vegan or vegetarian diet

The following symptoms may signal you’re not getting enough B vitamins:

• fatigue
• weakness
• dyspnea (shortness of breath)
• heart palpitations
• loss of appetite
• headaches
• mouth ulcers
• swollen tongue
• irritability
• depression
• indigestion
• diarrhea
• cognitive changes, such as confusion and memory problems

Speak with a healthcare professional if you experience any of these symptoms. They could help determine the underlying cause and develop an appropriate treatment plan.

Can being deficient increase your risk of certain conditions?

If left untreated, vitamin B deficiency may increase your risk of certain complications, including:

• anemia
• digestive issues
• skin conditions
• infections
• peripheral neuropathy

Vitamin B12 deficiency, in particular, may increase your risk of neuropsychiatric disorders. Researchers are also investigating its role in hyperhomocysteinemia and atherosclerosis.

Babies born to individuals who were deficient in folic acid during pregnancy may be more likelyTrusted Source to have certain birth defects.

Are B complex supplements necessary?

Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins.

It’s not necessary to take supplements unless a healthcare professional has confirmed that you’re deficient in a specific B vitamin.

If they note a deficiency, they’ll most likely tell you whether you should take a specific B supplement or add a vitamin B complex supplement to your routine.

You may be more likely to need supplementation if you:

• are age 50 or older
• are pregnant
• have certain chronic health conditions
• take certain long-term medications
• eat a strictly meat-free diet

It’s important to remember that supplements aren’t regulated by the Food and Drug Administration (FDA), so you should only buy from a trusted, reputable brand. This helps ensure you’re taking a high quality product without any questionable additives.

Your doctor may be able to recommend a specific brand of supplements. Always read the labels carefully and follow any directions given by the manufacturer.

If you have questions about the dosage, talk with your doctor.

What happens if you get too much vitamin B complex?

You’re unlikely to get too much vitamin B complex from your diet because they’re water solubleTrusted Source. This means they aren’t stored in your body but are excreted in your urine daily.

You’re also unlikely to get too much vitamin B if you’re taking any supplementation as directed.

That said, it’s possible to consume too much at once, especially if you’re taking a supplement without receiving a deficiency diagnosis from a doctor.

When consumed in excess, a few different B vitamins can have specific side effects. For instance:

• Vitamin B6: Too much may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs.
• Folate or folic acid: Too much may cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage.
• Niacin: Too much over the long term may lead to liver damage.

There isn’t enough research to say exactly what will happen if you consume too much B complex, but more is not necessarily better, especially over the long term.

Frequently asked questions

What is a vitamin B complex good for?

B vitamins have a wide range of functionsTrusted Source, including enabling the release of energy through metabolism and supporting the nervous system. Vitamin B complex is also useful for sleep disturbances, irritability, fatigue, anemia, mental health symptoms, and dermatitis, among others.

Should you stop taking vitamin B if your urine is yellow?

Bright yellow urine may result from excessive vitamin B2 (riboflavin)Trusted Source, but this is usually harmless and doesn’t mean you need to stop taking the vitamins.

Is vitamin B complex the same as B12?

No, they are not the same. Vitamin B12 is one of several vitamins known as B complex. Some other vitamins include niacin, riboflavin, and folic acid, among others.

Which is better, B12 or B complex?

Not everyone needs to take all the vitamins in the vitamin B complex. Depending on your health needs and symptoms, B12 or B complex may be better suited for you. A doctor can advise you on whether you need vitamin B12 only or as part of the vitamin B complex.

Is it okay to take B complex every day?

Vitamin B complex appears to be safe for most people to take every day as the body does not store any excess. That said, it’s important to follow the instructions on the supplement labels. Taking too much of some B vitamins may have adverse effects, like diarrhea, rashes, and headaches.

The bottom line

B vitamins are essential for the proper functioning of the nervous system, cardiovascular system, and many other functions. There are several B vitamins, collectively available in supplement form as vitamin B complex.

People who may need B vitamin supplements include older adults, people who are pregnant, and those who follow a strict plant-based diet. A doctor can advise on whether you need vitamin B complex or a specific B vitamin.

Supplements can be purchased in health food stores, and a doctor may prescribe vitamin B in some cases.

Last medically reviewed on November 20, 2024.