8 Essential Vitamin B: Your Complete Guide

Introduction to Vitamin B

Your body needs eight essential vitamin B for Optimal Wellness

The following supplement guide will cover all you need to know about vitamin B, whether you’re attempting to increase the amount of vitamin B in your regular diet or you’re looking to identify the cause of your brain fog.

It includes:

• The eight distinct forms of vitamin B
• The significant functions that each performs in the body
• Which vitamin B fortifies, improves, and supports the immune system, brain, and overall health
• How to reach your daily goals during vitamin B deficiency and how much of each vitamin B you needed
• Qualities of a B complex vitamin supplement to consider 

The functions of each

There are eight particular vitamin B which you should prioritize

B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)

Vitamin B Complex contains all eight vitamin B’s, yet each vitamin has a different function to do: 

• The growth and operation of each and every cell in your body depends on thiamin.
• The metabolization and absorption of dietary lipids, medications, and other supplements are aided by riboflavin.
• Niacin facilitates cell communication and provides energy for your cells. In addition to vitamin B complex benefits, it supports healthy skin, digestion, and other processes.
• You need pantothenic acid for the proper functioning of your brain and neurological system.
• Your immune system, cognitive development, and the generation of new red blood cells are all supported by pyridoxine.
• In addition to maintaining healthy skin, hair, and nails, biotin also helps nerve function.
• Because folic acid is essential for the synthesis of DNA, pregnant women require increased dosages of vitamin B9 during the developing foetus.
• The activities of your nerve and blood cells are supported by cobalamin. 

Foods and Fruits

The majority of vitamin B, with one exception of vitamin B12, is present in plant-based diets and fortified cereals and drinks. But it seems that consuming foods high in vitamin B that include common probiotics like Bifidobacterium and Lactobacillus can also create B12 and other B vitamins. The most well-known source of vitamin B12 is Lactobacillus plantarum, which is present in human intestines naturally and is utilized in many probiotic products.

The following are some of the greatest with vitamin B foods to include in your diet to increase:

• B1  (thiamine): meat, whole grains, citrus fruits, and liver
• B2  (riboflavin) foods include almonds, dairy, eggs, and leafy greens.
• B3  (niacin) foods include avocado, peanuts, chicken, and fatty fish.
• B5  (pantothenic acid): dairy products, organ meats, sweet potatoes, and fatty seafood
• B6  (pyridoxine): dairy products, fish, oats, bananas, and peanuts
• B7  (biotin): Leafy greens, legumes, nuts, seeds, and salmon are good sources.
• B9  (folic acid): a variety of seafood, apples, maize, and leafy greens
• B12  (cobalamin): cattle, salmon, organ meats, and meals fortified with iron

Advantages of Vitamin B

The primary role of vitamin B is to transform food into energy, or fuel, which the body may utilize to maintain healthy skin, strong hearts, and brain function. Benefits from vitamin B has a unique set of health advantages. B vitamins are unfortunately not produced by our body and must be obtained through food or supplementation. The vitamin B need to be refilled every day since they are soluble in water and are not stored by the body. 

Aging brains can be protected by adequate B vitamin levels

B vitamins may have a long-term protective effect on brain function, according to recent research. According to research, “better brain function in aging is associated with optimal B-vitamin status.” According to an MRI scan conducted on older persons, recent clinical research showed that supplementing with folic acid and related B vitamins for two years decreased both global and regional weakness in the brain.

Which vitamins fit the definition of “Vitamins B”?

The B vitamins, which were formerly believed to be a single vitamin, are really eight distinct vitamins with various physiological roles and health advantages.

Vitamin B1

Also referred to as vitamin B1 and B vitamins, vitamin B1 is a necessary nutrient that permits all bodily tissues to operate correctly and aids in the body’s conversion of food into energy. We require a consistent supply of this water-soluble vitamin through supplements or food.

• Recommended Daily Value: 1.2 milligrams (mg) per day for adults and children four years of age and above. Individuals who are older, have diabetes, have had bariatric surgery, or are strong drinkers are more prone to have low thiamin levels.
• Food Sources: meat, chickens, beans, mussels, and fish all naturally contain trace levels of thiamine. White rice is a great source of thiamine, whereas brown rice provides very little of the vitamin. In the typical American diet, the most frequent sources of thiamine are bread and fortified morning cereal.
• Supplement Options: Original multivitamins have 3 mg of thiamin per serving, while Basic One multivitamins include 1.5 mg. If your diet isn’t providing the appropriate amount of thiamin, these are your options. Each serving also includes Advanced Vitamin B Complex contains 50 mg.

Vitamin B2

Benefits of vitamin B2 (Riboflavin, is one of 8 B vitamins): Riboflavin is essential for healthy cell function and energy generation, and it plays a role in the body’s metabolic processes. Vitamin B2 is used to prevent migraine headaches, cure acne, and ease cramping in the muscles.

• Recommended Daily Value: 1.3 mg per day for adults and children 4 years of age and above. Vegans, lactose-intolerant individuals, and athletes who follow a vegetarian diet are more prone to be deficient in riboflavin.
• Food Sources: Riboflavin may be found in milk, meat, eggs, almonds, green vegetables, and fortified wheat.
• Supplementary Options: If your diet isn’t providing you with the necessary quantity of riboflavin, Cooper

Vitamin B3

Vitamin B3, often known as niacin, has several advantages. It is an antioxidant that is essential for signaling in cells, DNA repair, cholesterol reduction, and the treatment of arthritic symptoms.

• Recommended Daily Value: 16 mg per day for adults and children 4 years of age and up.
• Food Sources: Each 3-ounce portion of beef, salmon, tuna, and chicken or turkey breast flesh contains 5–10 mg of niacin. Niacin content is lower in grains, legumes, and nuts. A lot of store-bought breads and cereals for breakfast are enriched with niacin.

Vitamin B5

Pantothenic acid, or vitamin B5, has several advantages. It is essential for the synthesis of red blood cells, maintains a healthy digestive system, and helps the brain system work properly. In addition, Vitamin B skin benefits, and vitamin B5 is involved in the production of hormones linked to sex, stress, and the maintenance of healthy skin, hair, and eyes.

• Recommended Daily Value: 5 mg per day for adults and children 4 years of age and up.
• Food Providers: Pantothenic acid is present in nearly all meals derived from plants and animals. Sunflower seeds, shitake mushrooms, and fortified breakfast cereals are good sources of pantothenic acid.

Vitamin B6

Pyridoxine, or vitamin B6, has several benefits. It is essential for healthy brain growth and digestion. Its main functions include the synthesis of neurotransmitters and the control of homocysteine levels, but it also plays a crucial part in maintaining a robust immune system.

• Recommended Daily Value: 1.7 mg per day for adults and children 4 years of age and above.
• Food Sources: The most popular sources of vitamin B6 include fortified cereals, chicken and beef, starchy vegetables (particularly potatoes), as well as non-citrus fruits including watermelon and raisins.

Vitamin B7

Benefits of vitamin B7: The health of hair, skin, and nails is the most well-known association with water-soluble B vitamins. This vitamin B aids in the formation of the components that constitute blocks of the digestive enzymes.

• Suggested Daily Value: 30 micrograms (mcg) per day for adults and children four years of age and above. There are certain people who are more susceptible to biotin insufficiency than others. For instance, long-term alcohol use prevents the body from absorbing biotin and even when ingesting (via food or supplementation) the required quantity of biotin, up to one-third of expectant and nursing women may experience a mild deficit.

Vitamin B9

Vitamin B9 (natural folate and synthetic folic acid) • Advantages: Folate is essential for DNA synthesis and cell proliferation. Additionally, throughout our lives, folate helps to control our homocysteine levels. Elevations of homocysteine, an amino acid found in the blood, are directly linked to heart disease. Although it isn’t directly associated with heart disease prevention, folate successfully reduces the body’s homocysteine levels, which are a risk factor for heart disease. Folate aids in the brain’s natural improvement of mood. Low folate levels may make it difficult for the brain to produce adequate neurotransmitters in sad individuals. Cooper Complete supplements include L-methylfolate, a type of folate that has been shown to improve the efficacy of antidepressants. According to the study, taking 7.5–15 mg of L-methylfolate improves the effectiveness of antidepressants.

Folate and Acid (Folate): For vitamin B9, folic acid and folate are frequently used interchangeably. The synthetic form of folate is called folic acid; the natural form of folate is found in diet. “Folic acid” refers to a specific kind of vitamin B9, whereas “foliate” refers to all forms of the vitamin. Thus, whereas folate is not always folic acid, folic acid is always folate. The word “foliate” refers to vitamin B9 that occurs naturally in food and in the form of accessible supplements. A synthetic form of folate called folic acid is included in numerous supplements, fortified cereals, bread, pasta, and rice.

• Recommended Daily Value: 400 mcg of Dietary vitamin B-9 Equivalent is recommended for adults and children four years of age and above. In terms of folic acid, one milligram is equivalent to one milligram of food folate, 0.6 milligrams from fortified foods or supplements eaten with meals, and 0.5 milligrams from nutritional supplements taken on an empty stomach.
• Food Sources: The majority of foods, including meat, poultry, eggs, dairy products, fish, grains, fruits, and vegetables, contain at least some folate. Some of the greatest levels of folate are spinach and other dark green vegetables, black-eyed peas, white rice, asparagus, and Brussels sprouts. 

Vitamin B12,

Also known as cyanocobalamin (a synthetic form of vitamin B) and methylcobalamin (a natural form), has the following benefits: it helps in DNA synthesis, neuron function, and cell metabolism. Taking large doses of vitamin B12 does not make you feel more energized, despite what the general public believes. “Except in individuals who have a lack of vitamin B12, no research shows that supplements with vitamin B12 boost energy or enhance athletic performance,” the NIH says in a particular statement. The misunderstanding regarding energy generation arises from the function of vitamin B12 in promoting cell metabolism across the entire body. Furthermore, although a B12 deficit can cause fatigue or weakness, restoring healthy B12 levels returns energy to normal, albeit there’s no proof that it increases energy any further.

• The recommended daily value: For adults and children four years of age and older is 2.4 milligrams per day. Elderly individuals, those with chronic anemia, people with gastrointestinal disorders including Crohn’s illness and celiac disease, people who have had surgery on their gastrointestinal tract to remove part of their stomach or who are trying to reduce weight, vegetarians, and vegans can all be affected by a vitamin B12 shortage.
• Dietary Sources: Only animal protein, fish, dairy products, eggs, and milk contain vitamin B12. Vitamin B12 is added to cereals and nutritional yeast. It’s interesting to note that dairy products include about three times the bioavailable amount of vitamin B12 compared to other dietary sources. Supplements have a bioavailability that is around 50% greater than that of dietary sources.

Conclusion

Which Supplement Is Best for Me?

Understanding of the functions of each vitamin, is it better to take B12 or B-Complex?
Although there are certain similarities between them, every B vitamin has a distinct function and varying levels of need. As seen by the diverse range of dietary items containing each vitamin, it is uncommon to require B-vitamin supplements. Vitamin B and complex vitamins could be advantageous for people who follow restricted diets, such as vegans, pescatarians, or vegetarians. Individual supplementation of vitamins B1, B6, and B12 can help those who are usually weak in these areas.

B-Complex and B-12 at Quick Fellow

Each person has a different daily requirement for vitamins, therefore some may need to take more than others. To receive the whole spectrum, those on a plant-based diet, as well as those who are expecting or nursing, should begin taking supplements containing both B12 and B Complex.

See your doctor to ensure you’re receiving enough vitamin B’s at the proper levels if you consume a plant-based diet, are older, use certain medicines, or are pregnant or breastfeeding.

FAQ

(Concerning supplements containing vitamin B)

1. What is the purpose of vitamin B-complex supplements?

Vitamin B complex safeguards your body’s and mind’s normal operation by:
Producing fresh red blood cells to provide oxygen and nutrition throughout your body
Reducing homocysteine levels to safeguard vital organs, blood arteries, the brain, and other systems
Assisting in the synthesis of neurotransmitters
Supporting every cellular function

2. Who needs to supplement with vitamin B-complex?

B vitamin pills are beneficial for anybody looking to boost their health proactively at the cellular level.
Supplements containing the B-complex may also be particularly helpful for those who are susceptible to developing a B-vitamin shortage, such as:
Elderly adults above the age of fifty
Those who are nursing a baby or pregnant
People following rigorous diets that cut out whole food with vitamin b categories, such as vegans, vegetarians, or ketogenic diets

4. Is it safe to use a B Complex supplement?

Since B vitamins dissolve in water, your body excretes them when it uses up all of the required amounts in a given day. According to research, the majority of B vitamins are safe in high levels, yet taking B3, B6, or B9 at persistently high doses may have negative effects on your health.

5. Can a B Complex supplement be used in excess?

As opposed to fat-soluble vitamins, B vitamins are water-soluble, thus you cannot overdose on them.

6. What are the adverse effects of vitamin B complex?

Rare negative effects might occur when a person consumes excessive amounts of a particular vitamin B. Among the possible negative effects are:

• Elevated urination
• Overindulgence in thirst
• Cramps, nausea, and pain in the gastrointestinal tract
• Blurry vision
• Skin ailments

References 

National Institutes of Health: 

Science Direct: 

University of Rochester Medical Center:

Harvard University Public Health: