Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
B vitamins are essential nutrients that work together to keep your body and mind healthy. Collectively known as the vitamin B complex, these vitamins play vital roles in energy production, brain and nerve function, and maintaining healthy skin, hair, and blood cells (1). Because each B vitamin supports different functions – from converting food into energy to supporting cell metabolism and red blood cell formation – maintaining adequate intake is key for overall wellbeing.
Although most people get sufficient amounts through a balanced diet, certain lifestyle factors, health conditions, or dietary choices may increase the need for supplementation. In this guide, we explore the different types of B vitamins, how much you need daily, and how to recognise the signs of deficiency (1,2,3).
Types of Vitamin B
Thiamin (vitamin B1)
- Helps the body break down and release energy from food
- Keep the nervous system healthy
Riboflavin (vitamin B2)
- Keeps skin, eyes and the nervous system healthy
- Helps the body release energy from food
Niacin (vitamin B3)
- Helps the body release energy from food
- Keeps the nervous system and skin healthy
Pantothenic acid (Vitamin B5)
- Helps the body release energy from food
Pyridoxine (vitamin B6)
- Helps the body use and store energy from protein and carbohydrates in food
- Helps the body form haemoglobin, the substance in red blood cells that carries oxygen around the body
Biotin (vitamin B7)
- Needed in small amount to help the body make fatty acids
Folate and folic acid
- Helps the body form healthy red blood cells
- Reduces the risk of birth defects (neural tube defects, such as spina bifida)
Vitamin B12
- Makes red blood cell and keeps the nervous system healthy
- Releases energy from food
- Uses folate (2)
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), the recommend 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 65 years or older and people who are pregnant have a higher risk of B vitamin deficiency, so the recommended intake may be higher (1).
Are B Complex Supplements Always Necessary?
Most people will get enough B vitamins through their diet, especially through whole foods. Therefore, it may not be necessary unless a healthcare practitioner has confirmed you’re deficient in a specific B vitamin.
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 (1)
Benefits of Vitamin B Complex
May improve brain function
B vitamins play a role in keeping the brain healthy. Adequate amounts of B vitamins in the body are essential for optimal body, brain and nerve functioning.
May improve mood and reduce stress
Research shows you may be at greater risk of depression and higher stress levels if you have low levels of vitamin B. Taking a B complex supplement can help boost blood levels to feel more clam and content. However, it is unclear whether B vitamins have any added benefits for people with normal blood levels.
May improve nerve function
A lack of vitamin B, specifically vitamin B12, is linked to some problems with the nerves. Too little vitamin B12 can cause a painful condition called neuropathy. If you’ve been diagnosed with a vitamin B12 deficiency, your doctor will likely recommend a B12 supplement.
May protect gut health
There are no studies that show healthy people who take vitamin B will strengthen their gut health. However, some studies do show that taking vitamin B supplements helped improve appetite. In addition, other studies showed that people with intestinal diseases, like inflammatory bowel disease (IBD), need extra vitamin B. (3)
What Are the Signs of Vitamin B Complex Deficiency?
The signs of a vitamin B complex deficiency depend on which vitamins you are low on.
Symptoms of low thiamine (B1) include: a pins and needles sensation in your toes, burning in your feet (especially at night), muscle cramps and heart abnormalities.
Symptoms of low riboflavin (B2) include: pale skin, cracks in the corner of the mouth and lips, sore in mouth or on tongue, a magenta-coloured tongue, patches that appear red, greasy or scaly on the nose, above the lips, or on the ears, eyelids and genitals.
Symptoms of low niacin (B3) include: an inflamed tongue, sores in mouth, decreased saliva, nausea, vomiting, constipation, fatigue, insomnia, confusion, depression and memory loss.
Symptoms of low pantothenic acid (B5) include: numbness or burning in hands and feet, headache, fatigue, crankiness, restlessness, insomnia, heartburn, diarrhoea and nausea.
Symptoms of low pyridoxine (B6) include: dermatitis, a red, greasy, scaly rash, prickling hands and feet, red tongue, confusion, seizures.
Symptoms of low biotin (B7) include: hair loss, scaly skin, dry eyes, loss of appetite, fatigue, insomnia, depression.
Symptoms of low folate (B9) include: fatigue, pale skin, shortness of breath, dizziness, mouth sores, muscle weakness, weight loss, diarrhoea.
Symptoms of low cobalamin (B12) include: rapid breathing, headaches, stomach upset, vision changes, hard time keeping balance or incontinence (3).
Frequently Asked Questions (FAQ’s)
What are the benefits of taking vitamin B complex?
Vitamin B complex supports energy metabolism, brain and nerve system function, red blood cell formation, healthy skin, hair and eyes and immune function.
Who should take vitamin B complex supplement?
People with poor diets or malabsorption issues, vegetarians or vegans, individuals under stress or fatigue, pregnant or breastfeeding women, older adults and those with certain health conditions e.g anaemia.
What are examples of good food sources?
Good food sources include: whole grains, meat, poultry, fish, eggs and dairy, leafy greens, legumes and fortified cereals.
Are there any side effects of vitamin B complex?
Most people tolerate B complex well, possible side effects include nausea, diarrhoea, tingling or numbness and flushing or redness.
What’s the difference between B12 and B complex?
B12 is just one of eight B vitamins. Vitamin B complex includes B12 plus the other seven. If you’re only deficient in B12, you may only need that one. A full B complex may be better for overall support.
When is the best time to take vitamin B complex?
The best time is usually in the morning with a meal, as B vitamins can boost energy and may interfere with sleep if taken at night.
References
- https://www.healthline.com/health/food-nutrition/vitamin-b-complex#What-is-vitamin-B-complex
- https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- https://www.webmd.com/diet/health-benefits-b-complex
