The Benefits of B Complex Vitamins
- Dietitian.Lauren Hmede
- Aug 2, 2019
- 4 min read
A B complex vitamin usually delivers eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin).
Found naturally in meat, leafy greens, dairy, beans, peas, and whole or fortified grains, B complex vitamins help your body make energy from the food you eat, form red blood cells, and play an essential role in certain bodily functions.
Take a closer look at the benefits, signs of deficiency, and food sources for each of these B complex vitamins.
B1 (Thiamine)
Health Benefits
Helps the body use carbohydrates from food to produce energyNeeded for the health of the brain, muscles, and nervous systemCritical for the growth, development, and function of cells in the body
Symptoms of Deficiency
Weight loss
Short-term memory loss
Weakness
Fatigue
Cardiovascular symptoms
Irritability
Beriberi
Food Sources
Common food sources of vitamin B1 include fortified breakfast cereal, enriched and whole grain products (bread, breakfast cereals, rice, noodles, and flour), wheat germ, pork, trout, black beans, mussels, and tuna.
B2 (Riboflavin)
Health Benefits
Works with other B vitamins (helps convert B6 into a usable form and aids in niacin production)
Helps convert food into energy
Needed for red blood cell production and growth
Keeps the eyes, nervous system, and skin healthy
Symptoms of Deficiency
Skin disorders
Swelling of the mouth and throat
Cracks at the corners of the mouth
Swollen, cracked lips
Hair loss
Sore throat
Sensitivity to light.
Food Sources
Common food sources of vitamin B2 include milk and dairy products, fortified breakfast cereals, beef liver, clams, portobello mushrooms, almonds, and chicken.
B3 (Niacin)
Health Benefits
Aids in the conversion of food into energyHelps enzymes in the body function properly by helping the body use other B vitamins and make and repair DNA (the genetic material found in all body cells)
Needed for the production of hormones, such as sex and stress hormones
Helps with the function of the digestive and nervous systems and skin
Symptoms of Deficiency
Digestive problems
Canker sores
FatigueInflamed skin
Poor circulation
Depression
Vomiting
Pellagra
Food Sources
Common food sources of vitamin B3 include eggs, fish, fortified bread and cereal, rice, nuts, milk and dairy, chicken, beef, turkey, lamb, organ meats, peanuts.
B5 (Pantothenic Acid)
Health Benefits
Breaks down fats and carbohydrates for energy
Plays a role in the production of sex and
stress hormones in the adrenal glands and neurotransmitters
Helps the body use other vitamins, such as riboflavinVitamin B5 is needed for the production of red blood cells and cholesterol
Symptoms of Deficiency
Burning feet
Depression
FatigueInsomnia
Irritability
Stomach pains
Upper respiratory tract infections
Vomiting
Food Sources
Common food sources of vitamin B5 include meat, avocado, broccoli, kale, eggs, milk, mushrooms, fortified cereals, organ meats, poultry, potatoes, and legumes.
B6 (Pyridoxine)
Health Benefits
Needed by the body to use and store protein and carbohydrates from food (in the form of glycogen, a stored energy in the muscles and liver)Required for more than 100 enzyme reactions in the body.
It aids in the formation of hemoglobin (a substance in red blood cells that carries oxygen through blood) and neurotransmitters and hormones that influence mood and regulate the body's clockInvolved in immune function and brain development and function
Symptoms of Deficiency
Depression
Difficulty concentrating
Irritability
Muscle weakness
Nervousness
Short-term memory loss
Food Sources
Common food sources of vitamin B6 include chickpeas, beef liver, tuna, salmon, chicken breast, fortified breakfast cereal, potatoes, turkey, fruits (except citrus), and beef.
B7 (Biotin)
Health Benefits
Helps the body convert the fats,carbohydrates, and proteins in the food that you eat into energy
Needed to make fatty acids
Promotes growth and bone and hair health
Symptoms of Deficiency
Hair thinning or loss
Skin rashes around the eyes, nose, mouth, or other mucous membranes
Dry eyesBrittle nails
Muscle pain
Food Sources
Common food sources of vitamin B7 include beef liver, egg yolk, wheat germ, pork, beef, sunflower seeds, sweet potato, almonds, whole grain foods, sardines, spinach, and broccoli.
B9 (Folic Acid)
Health Benefits
Helps your body make red blood cellsNeeded to help cells make and maintain DNA
Reduces the risk of birth defects in the brain and spine, such as spina bifida
Symptoms of Deficiency
Diarrhea
Forgetfulness
Gingivitis
Loss of appetite
Shortness of breath
Irritability
Tongue inflammation
Poor growth
Food Sources
Common food sources of vitamin B9 (folate) include spinach, beef liver, broccoli, Brussels sprouts, beans and legumes, asparagus, orange juice, peanuts, avocado, dark leafy greens, fortified cereals, and salmon.
B12 (Cobalamin)
Health Benefits
Helps keep the nervous system and red blood cells healthy
Required for the formation of red blood cells and DNA
Important for protein metabolism
Symptoms of Deficiency
Fatigue
Weakness
Constipation
Lack of appetite
Weight loss
A type of anemia known as megaloblastic anemia
Numbness and tingling in the fingers and toes
Nerve damage
Food Sources
Common food sources of vitamin B12 are found primarily in animal foods, such as beef liver (and other organ meats), clams and other shellfish, beef, chicken, fish, eggs, milk and other dairy products, and some fortified cereals.
Uses
With a key role in converting food into fuel, proponents claim that B complex vitamins can help with a variety of conditions, including anxiety, depression, heart disease, and premenstrual syndrome (PMS).
In addition, some people take a vitamin B complex to increase energy, enhance mood, improve memory, boost skin and hair health and stimulate the immune system.
While most people who eat a varied diet get enough B vitamins from food, some people are at an increased risk of deficiency, particularly those who are over the age of 50, take antacid medication, or have celiac disease, Crohn's disease, gastritis, or other digestive disorders.
If you have had stomach or weight loss surgery, drink alcohol regularly, or follow a vegetarian or vegan diet, you may be more prone to a deficiency.
Pregnant and breastfeeding women may need more of vitamins B6, B12, and folic acid.
Possible Side Effects
Although B complex supplements are water-soluble and do not stay in the body for long, large doses of the vitamins in supplement form can cause certain side effects:
B3 (niacin): Skin flushing or pain,elevated blood sugar levels, and liver toxicity.
B6 (pyridoxine): Nerve damage, skin lesions, worsening of kidney function, and increased risk of heart attack, stroke, and death in people with diabetes and advanced kidney disease.
Recent studies have found that high doses of vitamin B6 were associated with a slightly increased risk of hp fracture and increased risk of lung cancer (when taken with vitamin B12).
B9 (folic acid): Kidney damage, increased insulin resistance in offspring, lower natural killer cell activity in older women, and may be associated with increased risk of some cancers. Can mask the diagnosis of a vitamin B12 deficiency.
B12 (cobalamin): Acne and rosacea in some people.
Vitamin B12 has been found to speed the decline in kidney function and increase the risk of cardiovascular events in people with impaired kidney function. High doses of vitamin B12 taken with folic acid have been associated with a greater risk of cancer and mortality.
There is a daily tolerable intake level (UL) for each B vitamin, which is above what most people need. Getting more than the UL increases your chances of side effects.
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