Vitamin B Complex: Benefits, Dosages, Foods, and More

Do you know that Vitamin B complex refers to not just one, but a number of B vitamins?

Vitamin B refers to not one, but 8 different vitamins, and all of these play a different role in converting food into energy in your body.

Moreover, each of these vitamins has a unique role in your health.

One of the important things to understand is that vitamin B complex is all of the B vitamins in just one pill.

Some of these contain 100% of the recommended daily allowance RDA of every B vitamin.

On the other hand, others contain higher doses of some or all of these vitamins.

Most of the time, you can get all the Vitamin B from a varying, healthy diet, however, in other cases, you can take it in the form of supplements.

Keep on reading to learn more about the Vitamin B complex, its benefits, and more.

Vitamin B Complex

This vitamin is a combination or product of B vitamins, and it contains some of each of the following:

Vitamin B1, Thiamin: This vitamin is crucial to the healthy growth and function of organs like your brain and heart.

Riboflavin, Vitamin B2: Your body needs vitamin B-2 to break down fats and drugs.

Niacin, Vitamin B-3: Vitamin B3 helps your body to maintain healthy skin, nerves, and digestion.

Moreover, in some cases, doctors prescribe high doses of this vitamin to help improve cholesterol levels.

Vitamin B-5, Pantothenic Acid: Vitamin B5 is important for the health of your brain and nervous system.

Pyridoxine, Vitamin B-6: This vitamin helps your body to make new red blood cells, which carry oxygen throughout the body.

Moreover, they also help to keep the immune system strong.

Biotin, Vitamin B-7: Biotin is important for healthy hair, nails, and nerve function.

Folic Acid, Vitamin B-9: Your body uses folic acid or folate in its natural form to make DNA and genetic material.

Furthermore, during pregnancy, folic acid helps to reduce the risk of certain birth defects.

Cobalmin, Vitamin B-12: The nerves and body cells need this vitamin.

Adequate amounts of this vitamin prevent pernicious anemia, which is a deficiency of this nutrient.

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Daily Recommendations of Vitamin B Complex

It is important to note that different B-complex supplements contain about 100% of the RDA of each of the 8 B vitamins.

However, some may contain high amounts of certain B vitamins.

Therefore, before taking a high dose of supplements, it is important to consult your doctor or health care provider.

The following charts show the RDA for each B vitamin in milligrams, mg or micrograms, mcg.

These values are according to the National Institutes of Health Office of Dietary Supplements.

Moreover, older adults may need higher doses of some of the B vitamins.

	Males	Females	During pregnancy	During breastfeeding
Vitamin B-1	1.2 mg	1.1 mg	1.4 mg	1.4 mg
Vitamin B-2	1.3 mg	1.1 mg	1.4 mg	1.6 mg
Vitamin B-3 or dietary equivalents	16 mg	14 mg	18 mg	17 mg
Vitamin B-5	5 mg	5 mg	6 mg	7 mg
Vitamin B-6	1.3 mg	1.5 mg	1.9 mg	2.0 mg
Vitamin B-7	30 mcg	mcg 30	30 mcg	35 mcg
Vitamin B-9 or dietary equivalents	400 mcg	400 mcg	600 mcg	500 mcg
Vitamin B-12	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

Benefits and Uses

Vitamin B complex can help with a number of health problems.

If you have any of the conditions listed below, you may benefit from taking these B vitamins:

Migraine Episodes

Research suggests that certain B vitamins can help prevent migraine with aura, especially, vitamin B6, B9, and B12.

Moreover, some researchers are of the view that vitamin B2 can help prevent migraine influenced by mitochondrial dysfunction, which occurs at the cellular level.

Depression and Anxiety

According to a study, vitamin B12 plays an important role in the development of the presentation of depression and anxiety.

Moreover, they report that individuals with depression or anxiety have a low level of B12 than their control counterparts.

A meta-analysis suggests that B vitamins can also help with depression in certain cases.

This study suggests that individuals who take B vitamins regularly for several weeks to years could reduce the risk of depression relapse.

Skin Wounds

B vitamin can help heal skin wounds.

According to a study, when you apply it to the skin, it can help heal your wounds effectively.

Furthermore, another study suggests that B12 helps to improve wound healing in mice with diabetes.

PMS

Evidence suggests that taking a combination of B and calcium can help improve the symptoms of premenstrual syndrome or PMS.

A review of another study found that B6 can help to control both physical and psychological PMS symptoms.

Canker Sores

Vitamin B12 can help to treat canker sores or Oral Ulcers.

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Conditions that can prevent Absorption of Vitamin B

Some of the underlying medical conditions can prevent your body from properly absorbing Vitamin B.

Therefore, it is important to talk to your healthcare provider about taking vitamin B if you have the following:

• HIV
• alcohol dependence
• ulcerative colitis
• inflammatory bowel disease
•  celiac disease
• Crohn’s disease
•  kidney condition
• rheumatoid arthritis

B Vitamins Deficiency

In most cases, you get enough amount of B vitamins by eating a healthy and balanced diet.

However, it is still possible to develop its deficiency.

The following signs and symptoms can be there if you are not getting enough B vitamins:

Skin rashes, cracks around your mouth, scaly skin on the lips, swollen tongue, fatigue, and weakness.

Moreover, anemia, confusion, irritability or depressions, nausea, abdominal cramps, diarrhea, constipation, and numbness or tingling in the feet and hands can be the symptoms.

If you are experiencing any of the above symptoms, and are not sure about the reasons, then you should make an appointment with your doctor.

Although it is often possible to have vitamin B deficiency, these may overlap with any other underlying medical condition.

With the help of your doctor, they can make a proper diagnosis and advise you on the next steps.

Deficiency leading to Certain Conditions

If you are experiencing vitamin B deficiency, then you may experience a range of symptoms depending on with vitamin B you are lacking.

However, if you do not get treatment, it can increase your risk of developing:

• anemia
• digestive issues
•  infections
• peripheral neuropathy
• skin condition

Moreover, vitamin B12 deficiency may increase your risk of neuropsychiatric disorders.

Researchers are also investigating the role of B12 in hyperhomocysteinemia and atherosclerosis.

Furthermore, babies born to women who are deficient in folic acid during pregnancy are more likely to have birth defects.

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Foods Rich in B vitamin

Several foods are rich in B vitamins, which makes it easy to get enough from your diet.

Therefore, it is best to get your B vitamins from a variety of foods sources.

This helps to make sure you are getting enough of each type.

You can find vitamin B in:

Milk, cheese, eggs, liver, and kidney.

Meat like chicken, red meat, fish, like tuna, mackerel, and salmon.

Moreover, shellfish like oysters and clams, dark green vegetables like spinach and kale.

Vegetables like beets, avocadoes, and potatoes, whole grains, and cereals.

Beans like kidney beans, black beans, and chickpeas, nuts, and seeds.

Furthermore, citrus fruits, bananas, and watermelon, soy products like soy milk and tempeh.

Blackstrap molasses, wheat germ, yeast, and nutritional yeast.

However, if your doctor recommends then you can increase your intake of specific B vitamin-like:

• foods rich in Vitamin B-6
• biotin-rich food
• B-12 rich foods,
• vegetarian-friendly foods rich in vitamin B-12.

Are Vitamin B complex Supplements Necessary?

In most cases, you can get enough B vitamins from your diet.

Your diet is also the best way for your body to get these vitamins.

However, you should not take a supplement unless your doctor recommended you to take them in case you are deficient in a specific B vitamin.

They will advise you whether you should take a specific B vitamin supplement or add vitamin C complex supplements to your routine.

Moreover, you are more likely to need vitamin B complex supplements if you are:

Older than 50 years of age, are pregnant, have a certain chronic health condition.

Furthermore, you may need vitamin B complex in case you eat a vegetarian diet or a vegan diet.

Supplements are available over the counter at your local pharmacy or health food store.

It is important to note that supplements are not regulated by the U.S Food and Drug Administration, therefore, you should buy from a trusted, reputable brand.

This helps to make sure that you are taking a high-quality product without questionable additives.

Moreover, your doctor may be able to recommend a specific brand to consider.

Thus, always read the labels carefully and follow any directions given by the manufacturers.

If you have questions about the dosage, talk to your doctor.

Excess amount of Vitamin B Complex

You are unlikely to get too much vitamin B complex from your diet, and this is because vitamins are water-soluble,

Moreover, they are not stored in your body and are excreted in your urine daily.

You are also unlikely to get too much vitamin B if you are already taking any supplements as directed.

With that said, overdose is possible, especially if you are taking a supplement without receiving a deficiency diagnosis from your doctor.

Symptoms of vitamin B complex deficiency are:

Excessive thirst, skin conditions, blurry vision, abdominal cramps, and nausea.

Additionally, you may also experience vomiting, an increase in urination, diarrhea, and skin slushing.

In such a case, seek immediate medical attention.

You should check in with your doctor if you are taking vitamin B complex supplements with a diagnosis of deficiency.

Taking excess of it in the long-term can also lead to nerve damage and result in losing control of your bodily movements.

Talk to Your Doctor

Before taking any supplements it is important to always consult your doctor.

You can discuss your goals and why you think that supplements might be necessary for you and they can help determine if this is the best option.

Some of the supplements can interact with certain underlying medical conditions, and medications, thus, it is important to keep your doctor informed.