Vitamin B Complex- Types, Health Benefits, and Foods

There are eight water-soluble vitamins in the vitamin category. The body needs to replace them daily because it does not keep them. Green vegetables, dairy products, and animal proteins are good sources of B vitamins. Generally, they have two main functions: anabolic metabolism, which produces bioactive molecules, and catabolic metabolism, which produces energy. Axonal transport, neurotransmitter production, and other cellular metabolic pathways depend on them as essential cofactors. The production of RNA and DNA requires the cofactors of several vital enzymes, which the vitamin B provides.

The development of a wide range of pathological conditions and neurologic diseases has been linked to deficits in Vitamin B. The primary function of most vitamin B is to aid in converting food into bodily energy. Each vitamin B is derived from a different food source and aids in starting the processes that convert proteins, lipids, and carbs into energy that can be used. Each one of them benefits your body in a slightly different way. Various amounts of each are required. If you consume too much of some, it can have detrimental effects on your health. If you don’t have enough, others will harm you.

Types of Vitamin B

Vitamin B1 – thiamin. Vitamin B1 is vital to the healthy growth and function of organs, including the brain and heart.

Vitamin B2 – riboflavin. The body needs vitamin B2 to break down fats and drugs.

Vitamin B3 – niacin. The body needs niacin to maintain healthy skin, nerves, and digestion. high doses of niacin to help improve cholesterol  levels.

Vitamin B5 – pantothenic acid. Vitamin B5 is essential for the health of the brain and nervous system.

Vitamin B6 – pyridoxine. Vitamin B6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.

Vitamin B7 – Biotin. Biotin is essential for healthy hair, nails, and nerve function.

Vitamin B9 – folic acid. The body uses folic acid or folate in its natural form to make DNA and genetic material. Before and during pregnancy, sufficient amounts of folic acid help to reduce the risk of certain birth defects.

Vitamin B12 cobalamin. Vitamin B12 is required by the body’s nerves and blood cells. It also prevents pernicious anaemia, a deficiency of this nutrient.

Additionally, the researchers propose that vitamin B2 may prevent migraines by affecting biological processes known as mitochondrial dysfunction. Although they advise more investigation, they indicate that this vitamin is safe and beneficial in lowering the frequency of migraines in people.

In some circumstances, vitamin B may be able to aid with depression. According to the experts, taking vitamin B regularly for a few weeks to years may lower the chance of relapsing into depression. While the increased risk was not statistically significant, a small-scale 2019 investigation conducted in India raised the possibility that B9 and B12 deficiencies may contribute to anxiety and depression.

A vegetarian diet excludes all forms of meat, such as fish, chicken, and beef. A vegan diet excludes all animal products like dairy, eggs, and meat. A person’s risk of B12 deficiency may increase if they follow a vegetarian or vegan diet. Many foods derived from animals, such as dairy, eggs, and meat, contain this vitamin. It’s possible that eating dairy products and eggs provides people with the necessary amount of B12. On the other hand, vegans can require supplements.

Side effects and risks of vitamin B-complex supplement

vitamin B is water-soluble. This means that most of the time, the body excretes extra vitamin B in the urine. While a standard dosage does not seem to cause harm, excessively high doses of certain vitamin B can be dangerous. Speak with a clinician before taking very high doses of B-complex supplements.

Possible side effects of B-complex vitamins:

High blood sugar. High doses of nicotinic acid, a synthetic form of vitamin B3, can raise blood sugar levels. This can interfere with diabetes medications. People with diabetes or high blood sugar should not take high doses of nicotinic acid. Too much nicotinic acid can also cause low blood pressure, fatigue, headaches, rashes, and liver damage.

Excess folic acid. Taking more than 1,000 mcg of folic acid daily can mask anaemia caused by vitamin B12 deficiency.

Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. The colour will return to normal once the kidneys remove the extra vitamins.

Some foods contain several vitamin B, and a person needs a varied diet to consume all eight.People can get all the vitamin B that they need from omnivorous, vegetarian, or vegan diets. However, animal products are a major source of B vitamins. So, people following restricted diets should ensure that they get enough of each vitamin from different dietary sources.

Potential Health Benefits of Vitamin B Complex 

1. Boosting Energy Levels 

They may be able to make you feel more energetic and less tired, as they are proposed to help convert food into energy. 

2. Supporting Brain Function 

Vitamin B, especially vitamins B6, B9, and B12, is vital for brain health. It plays a part in producing chemicals that let nerve cells communicate with each other. A good intake of vitamin B may mean better memory and focus. 

3. Promoting Healthy Skin, Hair, and Nails 

To keep your skin, hair, and nails healthy, you need enough vitamins B3, B5, and B7 as they help make your hair and nails more robust, while B3 is said to work on the skin and B5 slows down ageing. 

4. Helping with Hormone Control 

Vitamins B5 and B6 are needed to produce certain hormones that help manage stress, maintain mood steady, and maintain well-being. 

5. Strengthening the Immune System 

vitamin B, particularly vitamin b6, is vital for the immune system. They are proposed to aid in producing white blood cells, which provides immunity.  

6. Reducing Stress and Boosting Mood 

Vitamin B helps make chemicals that affect mood. Getting enough of these vitamins may help reduce stress and boost mental well-being. 

Vitamin B Complex and Specific Health Conditions 

The potential health benefits of using vitamin B complex in certain situations are described below.  

1. Vitamin B Complex for Pregnant Women 

During pregnancy, women may need more vitamin B complex as it is said to support the baby. Certain B vitamins (especially B9 and B12) help grow a baby’s brain and nerves. Taking these vitamins during pregnancy may lead to better health for the baby. Also, folic acid is essential in reducing the risk of neural tube defects in the foetus, and around 400 mcg per day should be given to a pregnant woman. It is of great significance to not start these vitamins on your own when you get pregnant; always consult your medical doctor, and they will guide you through it. 

2. Vitamin B Complex and Mood Changes 

Studies show a link between low levels of specific B vitamins and feeling sad or down. More so, the link is mainly associated with vitamin B12. Some studies showed that individuals with low mood or sadness started feeling better after taking vitamin B12. The research regarding this is still ongoing. Thus, if any person is experiencing low mood or sadness for extended periods, it is advised to consult a psychiatrist.  

3. Vitamin B Complex for Headaches 

B vitamins (like B2 and B12) may help reduce the risk of and manage strong head pain. Some studies found that vitamin B2 may help stop muscular head pain from happening. This is because they think B2 may affect problems with cells. Some studies found large doses of B2 (400 mg each day) may help reduce attacks’ frequency and intensity. Some also believe that B12 may help ease pain as well. More research is needed to corroborate this.  

4. Vitamin B Complex for Anxiety 

Vitamin B6 plays a role in producing serotonin. This chemical helps control mood and may help ease feelings of worry or fear. By this logic, taking enough B6 is proposed to support healthy serotonin levels and keep anxiousness at bay. More research is needed regarding this.  

5. Vitamin B Complex for Red Blood Cells 

Vitamin B12 is essential for the production of red blood cells. Without it, you can end up with low red blood cells, which are unusually large, also known as megaloblastic anaemia. This can make you feel tired, weak, and short of breath, and your skin may look pale. One carries out blood tests if they find a low RBC count with large-sized RBCs, then it is suspected that there might be B12 and folate deficiency, and your doctor will give supplements to manage it. Do not self-medicate, and always keep your doctor in the loop.  

Where Can You Find Vitamin B Complex? 

Eating a balanced diet should provide enough of all eight B vitamins. But some people might need more. Below, we will discuss the food sources rich in vitamin B.  

1. Animal Foods 

Animal-based foods are full of various B vitamins. They are as follows.  

• Lean meat and poultry 
• Organ meats like liver and kidneys 
• Fish (especially salmon, trout, and tuna) 
• Shellfish like oysters, clams, and crabs 
• Dairy products like milk, cheese, and yogurt 
• Eggs 

2. Plant Foods 

Though most B vitamins are found in animal foods, they can still be found in plant-based foods. They are as follows.  

• Whole grains and cereals like brown rice, oats, and whole-wheat bread 
• Legumes like lentils, black beans, and chickpeas 
• Nuts and seeds like almonds, sunflower seeds, and pistachios 
• Leafy green veggies like spinach, arugula, and kale 
• Fruits (especially citrus fruits, strawberries, and bananas) 
• Avocados 

3. Foods with Added Vitamins 

Many food makers add B vitamins to their products.  They are as follows. 

• Breakfast cereals 
• Bread (especially made from whole grains) 
• Rice and pasta products 
• Non-dairy milk like almond, soy, and oat milk 
• Nutritional yeast 

Signs You’re Not Getting Enough Vitamin B Complex 

You might see the following symptoms if you don’t get enough of a specific B vitamin.  

• Feeling tired and weak 
• Pale skin 
• Sores in the mouth, cracks at the corners of the mouth, and a swollen tongue 
• Numb or tingling hands and feet 
• Trouble thinking or remembering things 
• Mood changes and feeling angry

Taking B vitamins is usually safe. But if you take too much, you might get a headache, feel sick to your stomach, throw up, have diarrhoea, feel tired, or have tingling hands and feet. Also, B vitamins might cause problems with certain drugs or in people with specific health problems.

Always check with a doctor before starting any new supplement.