A Guide to the Vitamin B Complex: Benefits, Sources, Deficiency, and More (2024)

The term “vitamin B complex” refers to eight different B vitamins. These vitamins work together to boost several important functions in the body.B vitamins help your body create or convert energy from what you eat and form red blood cells. Foods that are rich in B vitamins include meat, eggs, and leafy green vegetables. You can also purchase food that manufacturers have enriched with B vitamins, called “fortified products.”

Read on to learn more about the vitamin B complex, including which vitamins it includes, where to find them, and what they can do for your health.

See Also

Vitamin B Complex: Benefits, Side Effects, Dosage, Foods & MoreA Close Look at All the B VitaminsHere’s What You Need to Know About B-Complex VitaminsAll About B: What You Should Know About These Complex Vitamins | Livestrong.com

The vitamin B complex is a group of eight B vitamins. These are as follows:

Each vitamin in the vitamin B complex can bring different benefits to your health. For example:

• B1: According to the National Institutes of Health (NIH) Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source, vitamin B1, or thiamin, may play a role in preventing conditions such as Wernicke-Korsakoff syndrome, diabetes, heart failure, and Alzheimer’s disease.
• B2: Vitamin B2, or riboflavin, may help Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source prevent migraine headaches and could play a part in the prevention of cancer.
• B3: Niacin, or vitamin B3, can help Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source the body regulate cholesterol levels and prevent cardiovascular disease.
• B5: The main benefit Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source of vitamin B5, or pantothenic acid, is its ability to promote fatty acid synthesis.
• B6: Vitamin B6, or pyridoxine, helps the body in many different ways, including boosting protein metabolism. It can also Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source improve cognitive function and ease nausea in pregnancy. It may also help prevent conditions such as cardiovascular disease and cancer.
• B7: Biotin, or vitamin B7, plays a big part in histone modifications, gene regulation, and cell signaling in the body. It can also Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source promote hair, nail, and skin health.
• B9: Vitamin B9 is also known as “folic acid” or “folate.” It can have a wide variety Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source of benefits for the body, including helping prevent depression, cancer, cognitive decline, and congenital anomalies.
• B12: Vitamin B12, or cobalamin, plays a vital role Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source in the development and function of the central nervous system. It also promotes healthy red blood cell formation and boosts DNA synthesis.

You can find vitamin B in a variety of food types. The sections below explore some of these sources in more detail.

Proteins contain high amounts of B vitamins. Examples include:

• fish
• poultry
• meat
• eggs
• dairy products

You can also increase your intake of B vitamins by consuming alternative foods that have not come from animal sources. For example, you can look for fortified foods to which manufacturers have added extra B vitamins. Specifically, people who prefer not to eat animal products can opt for fortified breads and cereals.

Certain vegetables are also good sources of vitamin B. These include:

• leafy green vegetables, such as spinach
• beans
• peas

Processing foods can reduce the amount of B vitamins they contain. Processed foods have lower B vitamin levels because they are destroyed during these processes.

Therefore, it is best to choose less processed brown flour, rice, and pasta over white alternatives.

Learn more about natural food sources of different vitamins here.

The recommended daily dosages of vitamin B can vary according to the type of B vitamin and the sex of a person. The following dosages are for adults between the ages of 19 and 50 years.

If you are pregnant or lactating, you may need a higher intake of B vitamins. You should discuss your intake and possible supplementation with a doctor.

The most common type of vitamin B deficiency is vitamin B12 deficiency. It is rare Trusted Source National Institutes of Health Office of Dietary Supplements Governmental authority Go to source that vitamin B12 deficiency causes symptoms. However, it can cause complications, including anemia, fatigue, weight loss, and dementia.

People who are more likely to be at risk of vitamin B deficiency include:

• people who consume a lot of white, processed foods
• those with Wernicke-Korsakoff syndrome
• individuals who drink excessive amounts of alcohol
• people who eat excessive amounts of corn
• older adults
• females, especially during menstruation
• individuals who consume excessive amounts of egg white
• people who adhere to a strict plant-based diet, including those who are breastfeeding infants

Learn more about when you should take vitamin B12 here.

Always seek advice from a medical professional before starting any type of supplement, including those for vitamin B complex. Most of the time, you can ensure an adequate intake of B vitamins from your diet alone.

The body only needs small amounts of vitamins, and overdose can lead to several complications.

Some people, such as pregnant people and those with certain health conditions,

are at higher risk of vitamin B deficiency. These people should discuss their vitamin intake with a doctor.

It can be unnecessary or even dangerous to take too many vitamin B supplements. For example, an overdose of vitamin B can mean that:

• Your body simply expels the excess in the urine: This means that you may have wasted time and money taking supplements.
• Vitamins may become dangerous: Sometimes, vitamins can be toxic in certain amounts. This is why it is important to discuss supplementation with your doctor.
• You might not notice other conditions: Taking supplements such as folate can mean that you do not notice the effects of deficiencies of other vitamins in your body. This is because it masks the symptoms they can cause. Increasing your dietary intake of B vitamins instead of taking supplements can help you avoid this.

“Vitamin B complex” is a term that describes eight different types of B vitamins. These are vitamins B1, B2, B3, B5, B6, B7, B9, and B12.

Some people may be at higher risk of being deficient in B vitamins than others. This includes pregnant people and older adults.

Vitamin B plays several important roles in the body, including blood cell production and central nervous system function, and it can even help prevent some conditions, such as cancer and dementia.

You should always reach out to your doctor or another medical professional before trying any supplements. You can usually get the correct intake of vitamin B through your diet by including foods such as proteins, leafy greens, and fortified cereals.