The Amazing B Vitamin Complex: Benefits, Sources and Dosage

Vitamin complexes have become popular, but many people who take them are not clear about what each of the vitamins is for. In this post, I’m going to tell you why B vitamins are so important for many body functions.

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We are experiencing a real boom in the consumption of supplements and vitamins to strengthen the immune system.

In fact, 77% of Americans claim to consume some type of food supplement, according to the Council for Responsible Nutrition.

Why do we do it? To improve our general state of health and our immune system, in particular.

In addition to having more energy and reducing fatigue.

And it is a more common practice among women, between the ages of 26 and 35.

Among the vitamins that the study recognizes with proven effectiveness are those of group B (specifically folic acid).

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Which Are The Group B Vitamins?

The B vitamins, also known globally as ‘B complex’ include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), folic acid (B9) and B12 (cobalamin).

What Properties Do They Have?

It depends on the B vitamin in question, but in general, almost all the B vitamins are responsible for transforming the carbohydrates, fats and proteins that we consume into energy, nutrients that are essential for proper cell life.

Each Vitamin B type has a different composition and function that helps improve our immune system, our body and our organism.

We are going to explain what each and every one of the B vitamins contribute to:

Vitamin B1: also known as thiamine, it’s part of a coenzyme that is involved in the energy metabolism of carbohydrates, fats, and proteins.

It ensures that the relevant chemical reactions take place in the body to convert these nutrients into energy.

It’s also responsible for the proper functioning of the muscles and the nervous system.

Vitamin B2: also known as riboflavin, it’s not only necessary to have good eyesight and avoid eye fatigue, but also to keep the skin, mucous membranes, nails and hair in good condition.

Although it also participates in the processes of cellular respiration and in embryonic development, in addition to contributing to the formation of antibodies and red blood cells.

Vitamin B3 or niacin: it performs functions related to the nervous system, the digestive system and the skin, keeping them healthy.

Vitamin B5: also known as pantothenic acid. Its name derives from the Greek pantothen because it’s “everywhere”, both in the animal kingdom (meat, eggs and milk) and in the vegetable kingdom (vegetables, cereals and legumes).

It relieves stress and migraines, keeps the immune system strong, prevents heartburn, it’s involved in the formation of iron and insulin and has an anti-ageing effect.

Vitamin B6 or pyridoxine: it’s involved in the formation of haemoglobin by carrying oxygen from red blood cells to the tissues.

It also helps to form antibodies (which fight viruses and infections) and synthesise DNA and RNA.

Additionally, it strengthens the functioning of the nervous, immune and digestive systems.

Vitamin B7: has many other names, such as biotin (from the Greek bios, life), vitamin H, B7 and B8.

This vitamin, in addition to intervening in the metabolism of carbohydrates and fats, like almost all B vitamins, also synthesises and breaks down amino acids and purines.

But, above all, it’s known to prevent hair loss and keep nails healthy.

It also maintains blood sugar levels, it combats depression and insomnia and cardiovascular diseases.

Vitamin B9 or folic acid: It may sound familiar to you because it’s one of the vitamins that is usually recommended during pregnancy to prevent “spina bifida” in babies and because it enhances the formation of red and white blood cells, as well as contributing to general cell growth.

It’s an essential vitamin to synthesise amino acids and DNA in cells when they are in their rapid division phase.

Hence, its contribution increases, normally, during the first weeks of pregnancy and also during lactation.

Its deficit causes a type of anaemia known as megaloblastic which causes fatigue, irritability, depression and constipation.

Vitamin B12 or cobalamin: It’s another of the best-known B vitamins because it can only be obtained from the animal world and vegans tend to have a deficit.

Like vitamin B9, it’s essential for the formation and maturation of red and white blood cells, and for tissue regeneration.

It also contributes to keeping the nervous system in good condition.

How Much B vitamins Should We Get Daily?

Although each type of vitamin B requires different daily intakes, the easiest thing to do is to acquire it through our diet – always healthy and balanced or, if our doctor considers it necessary, resort to B complex supplements that contain 100% of the recommended dose.

For example:

• For vitamin B1, 1.1 mg/women and 1.2 mg/men are recommended.
• For vitamin B2, 1.1 mg/women and 1.3 mg/men are recommended.
• For vitamin B3 it should be 16.5 mg/women and 13.2 mg/men.
• Vitamin B5 is around 5 mg/day for women and men.
• For vitamin B6, 1.2 mg/women and 1.4 mg/men are recommended.
• Having vitamin B7 deficiency is very rare. 30 mcg/day is recommended.
• For vitamin B9, 400 mcg/day is necessary for adults.
• Vitamin B12 is around 2.4 mcg/day in adults. Pregnant and lactating women require 2.6 mcg and 2.8 mcg, respectively.

How To Get B Vitamins Through Diet?

It goes without saying that the most sensible thing to do is to eat a varied and balanced diet, especially a Mediterranean diet.

And in the specific case of vitamin B, you can get it if you eat green leafy vegetables (spinach and turnip tops), yeast, whole wheat and rice, soy flour, sunflower seeds, peanuts, legumes, avocado, fruits (citrus, melon and banana), lean meats (pork and beef tenderloin, veal loin, chicken), offal (chicken liver, pork and veal), tuna, sardines, mackerel, milk and dairy products, eggs, shellfish (langoustines, mussels).

Can You Be Deficient In B Vitamin?

Vitamin B has a “but”: it’s quite unstable, so it can be destroyed if we cook food too much – whenever possible it is preferable to consume them raw: spinach, sunflower seeds, peanuts, avocado.

In addition, our body has a limited capacity to store it.

It’s possible to suffer from a vitamin B deficiency if we don’t consume foods that contain it regularly.

A deficiency of vitamin B1 can lead to fatigue, weakness, irritability and even depression.

Although the most serious consequence is suffering from a disease known as beriberi, which causes damage to the nervous system and the heart.

If we suffer from a deficiency of vitamin B2, we may have dermatitis, mouth ulcers, itchy eyes, tearing and blurred vision and even anaemia.

Who usually has B2 deficiency? Strict vegetarians and people who have intestinal absorption problems.

In cases where the deficiency of vitamin B3 is severe (or of its precursor amino acid, tryptophan) a disease called “pellagra” can be contracted: it occurs when the person is severely malnourished.

And the clinical picture is as follows: dermatitis, diarrhoea, dementia and death.

Vitamin B5 deficiency is more common in people who suffer from alcoholism, have problems absorbing it properly, or take oral contraceptives.

And it can lead to fatigue, tiredness, sadness, depression, irritability, insomnia, stomach pain, vomiting, upper respiratory tract infections, and even tingling in the hands and feet.

As for vitamin B6, its deficiency produces ulcers in the mouth and tongue, irritability, confusion and depression.

Folic acid deficiency usually occurs in people who suffer from celiac disease, Crohn’s disease, alcoholism or when you consume certain medications.

Its deficiency can cause growth retardation, glossitis (inflammation of the tongue), mouth ulcers, peptic ulcers (in the stomach or small intestine) and diarrhoea.

In addition to a type of anaemia called megaloblastic (lack of healthy red blood cells).

As for vitamin B12, its absorption mechanism is somewhat complicated: it requires a protein secreted by the stomach called the intrinsic factor.

Some children suffer from a hereditary deficiency of this protein, which means that their intestines cannot absorb it.

Apart from these, vegetarians and vegans tend to be deficient in this vitamin, since it’s found mainly in foods of animal origin (meat, fish, milk and eggs).

But, in general terms, we would have to spend very long periods without its contribution (through food or supplements) for it to produce a deficit since it accumulates in the liver.

If it occurs, it can cause neurological damage and the symptoms are: tingling in the hands and feet, loss of reflexes, paleness, muscle weakness, difficulty breathing and walking, confusion, diarrhoea and even dementia.

And What Happens If We Take Vitamin B In Excess?

In some cases, such as vitamins B1, B2 and B9, there is no toxicity risk if we take it in excess.

But with other vitamins, things change: excess vitamin B3 could cause liver damage, liver ulcer and skin rash.

Excess vitamins B5 and B8 can lead to diarrhoea.

If we go too far with vitamin B6 we can end up having neurological disorders and numbness of the joints.

And a surplus of vitamin B12 can also lead to headaches, nausea, vomiting and diarrhoea.

Final Thoughts

Our bodies require many nutrients to function properly, but no doubt, B vitamins are among the most essential ones – they are also the easiest ones to get through diet; as long as you’re not a vegan, it will be fairly easy to avoid deficiency.

For those who are vegan, dietary supplements can work as a replacement. Always consult a health practitioner before starting supplementation.

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