B Vitamins

The B-group vitamins are a collection of 8 water-soluble vitamins which are all essential for various metabolic processes in the body and human health, playing an integral role in how your body functions.

Most of the B vitamins cannot be stored by the body and must be consumed regularly in the diet. This is not always as simple as it may seem due to the fact extended cooking, food processing and excess alcohol consumption can destroy or reduce the availability of many of these vitamins.

What are the health benefits and risks of the various B vitamins, and should you supplement? We will answer these questions and more in this article.

What Are the B Vitamins?

B vitamins refer to a group of 8 different vitamins that make up what’s often called the B-complex. The B vitamins are:

thiamin (vitamin B1)

riboflavin (vitamin B2)

niacin (vitamin B3)

pantothenic acid (vitamin B5)

pyridoxine (vitamin B6)

biotin (vitamin B7)

folate (vitamin B9)

cobalamin (vitamin B12)

This group of vitamins helps your body convert food into energy supporting metabolic processes as well as the creation of new blood cells. They are also important for the maintenance of healthy skin cells, brain cells, and other body tissues.

Like vitamin C, the B vitamins are water-soluble, which means that they dissolve in water. Unlike the fat-soluble vitamins A, D, E, and K, which are best absorbed when ingested alongside dietary fats, the water-soluble vitamins can be taken with water and then used by your body. Bacteria in the intestinal tract of animals produce B vitamins, and recently, scientists have discovered that there are bacteria in the human microbiome that generate B vitamins. As promising as this sounds there are several reasons why reasons that we can’t rely on our internal production of B vitamins for our requirements.

First, not all guts produce these compounds equally. Second, we absorb B vitamins in the small intestines, but the bacteria that manufacture these vitamins are in the large intestines, therefore it is unclear how efficiently absorbed they are. For these reasons, many of us need to ensure we are getting sufficient B vitamins from dietary sources to make sure we’re getting enough. Fortunately, this is simple to do as B vitamins are often found together and in a wide variety of foods.

Benefits of B Vitamins

Each of the B vitamins plays an important role in maintaining your health and proper function of cellular and vital systems. Below are some of the most important benefits of B vitamins; individually and collectively.

1. Help to Regulate Blood Sugar

Getting enough B vitamins is important for regulating your blood sugar. Lower levels of B1, B6, and B7 have been observed among people who have issues with blood sugar regulation, and supplementing these has been shown to help improve metabolic control. Additionally, pharmaceutical doses of B1 and B3 may be useful to prevent kidney and cardiovascular complications in people with type 2 diabetes. The absorption of B9 and B12 has been found to be decreased by the use of metformin, a drug widely used to help manage blood sugar levels in type 2 diabetes. This demonstrates the importance of making sure you’re getting enough B9 and B12 if you have type 2 diabetes or other conditions that require close monitoring of your blood glucose.

2. Support Heart Health

Vitamins B6, B9, and B12 help to reduce levels of the amino acid homocysteine, which contributes to increased cardiovascular disease and high blood pressure risk when elevated, a condition called hyperhomocysteinemia. These B vitamins improve vascular endothelial function and help keep your blood vessels dilated, which supports healthy circulation and is good for your heart. Vitamins B3 and B5 can increase HDL “good” cholesterol while lowering LDL “bad” cholesterol and triglycerides, which can also improve heart health. In fact, B3 is so effective at lowering cholesterol it was referred to as “the granddaddy of cholesterol-lowering drugs” by Harvard Medical School. It wasn’t until the first actual drug for this purpose — lovastatin — was introduced in 1987 that the use of niacin for cholesterol stopped being the standard of care in clinical settings.

3. Protect Against Cognitive Decline

Ensuring adequate levels of vitamins B2, B6, B9, and B12 may slow cognitive decline. Some observational studies have found an association between low serum folate (B9) levels and worse cognitive function. And low serum B12 is also associated with poor brain function. B2 is known to help alleviate both the frequency and severity of migraines. In one study, high-dose supplementation of B2 for 6 months resulted in a 50% reduction in headache frequency and severity. And vitamin B1 is a key factor in protecting against alcohol-related dementia, as it can reduce the accumulation of iron deposits in the brain that leads to cognitive deterioration.

4. Boosts Athletic Performance

Those who have lower levels of B vitamins, including college and professional athletes may perform worse during high-intensity exercise, according to Oregon State University research published in the International Journal of Sport Nutrition and Exercise Metabolism. They may also have a tougher time recovering and building muscle. B vitamins are necessary during the body’s process for converting proteins and sugars into energy, and are used to produce and repair cells, including red blood cells which carry oxygen to every cell in the body.

5. Improve Mood

All B vitamins, especially B6, B9, and B12 seem to help brain health and mood. A 2019 meta-analysis and review of 16 studies concluded that, when compared to a placebo, B vitamin supplements appear to be helpful in improving overall mood and reducing stress, especially among people at higher risk for poor nutrition or suffering from poor moods.

6. Supports Healthy Pregnancy and Fetal Development

B vitamins are especially important for those who are pregnant or breastfeeding, and are  crucial for supporting a healthy pregnancy and normal fetal development. Getting enough B9 and B12 is important to the development of a baby’s brain and spinal cord.  These vitamins aid in fetal brain development, and they reduce the risk of birth defects.

This is why mothers-to-be are advised to supplement folic acid and eating folate (B9)-rich foods, like dark leafy greens, eggs, sunflower seeds and oranges, during pregnancy.

For women who are expecting, B vitamins may also help manage energy levels, ease nausea, and lower the risk of developing preeclampsia.

7. Balance Hormones

B vitamins have many roles within the reproductive system and may help naturally maintain hormonal balance and support testosterone production. Many women find success with supplemental vitamin B6 for alleviating nausea associated with morning sickness, as well as reducing symptoms of premenstrual syndrome, and vitamins B3 and B5 are needed for the production of hormones in the adrenal glands, such as sex and stress hormones.

8. Keep Nails, Hair, and Skin Healthy

All of the B vitamins may work together to keep your hair, skin, and nails healthy, but B7, B9, and B12 may be especially helpful. Biotin (B7) deficiency often presents as brittle nails, hair loss, and skin rash, and while evidence is mostly anecdotal, biotin supplementation is often used in hopes of improving these conditions. Changes in your nails are often the result of micronutrient deficiencies, including an array of B vitamins. In fact, a B12 deficiency may show up as entirely blue nails or other dark pigmentations. And a folate (B9) deficiency can cause your nails to become brittle and rigid.

How much vitamin B complex do you need?

The recommended daily amount of each B vitamin varies depending on age and gender.

According to the National Institutes of Health (NIH), the recommended daily 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

Older adults and those who are pregnant may require higher amounts of B vitamins. Your doctor can provide dosage information tailored to your individual needs.

Certain underlying health conditions can prevent your body from properly absorbing vitamin B. You should also talk with your doctor about your vitamin B intake if you have:

·         celiac disease

·         HIV

·         Crohn’s disease

·         alcohol use disorder

·         kidney conditions

·         rheumatoid arthritis

·         ulcerative colitis

·         inflammatory bowel disease

Testing for Vitamin B Deficiency

It is important not to self-diagnose a vitamin deficiency, because some vitamins can be toxic if taken incorrectly and/or mask other vitamin deficiencies. See your doctor or dietitian for advice. 

If you show concerning symptoms of B deficiency such as a rash, anaemia, numbness, tongue inflammation, or abnormal fatigue testing should be done to diagnose what’s going on. Or, if you have a condition that puts you at a higher risk for vitamin B deficiency, like alcoholism, malnutrition, or a malabsorption disease, testing would be beneficial.

Test results may show that you have less than optimal levels of certain B vitamins but can’t necessarily tell you whether it’s because of a lack in your diet or an inability to properly absorb the vitamin. However, they do give your health care provider a place to start when determining the best plan forward to treat the deficiency and underlying cause.

B Vitamin Food Sources

There is a large variety of foods which contain B vitamins, making it easy to get enough from your diet. It is optimal to try to get B vitamins from a wide variety of food sources. This helps ensure you’re getting enough of each type.

You can find vitamin B in:

·         milk

·         cheese

·         eggs

·         liver and kidney

·         meat, such as chicken and red meat

·         fish, such as tuna, mackerel, and salmon

·         shellfish, such as oysters and clams

·         dark green vegetables, such as spinach and kale

·         vegetables, such as beets, avocados, and potatoes

·         whole grains and cereals

·         beans, such as kidney beans, black beans, and chickpeas

·         nuts and seeds

·         fruits, such as citrus, banana, and watermelon

·         blackstrap molasses

·         wheat germ

·         yeast and nutritional yeast

B Vitamin Supplements

Most of the B vitamins (other than B12) are in a variety of whole foods. But you may want to supplement with certain ones if you are deficient or not able to get enough from your diet, or if you fall into a category of people who may be at higher risk for deficiencies.

Vitamin B12 also deserves extra attention because it’s harder to get from plant foods. Still, it’s not just plant-based eaters who are at risk. In fact, one study conducted a while back by researchers at Tufts University found that nearly 40% of Americans (including omnivores) may be deficient in this B vitamin. As such, supplementation cab be beneficial for most people, especially vegans.

If you choose to supplement, you’ll most often find all the B vitamins combined as a B-complex. Alternatively, you can get individual supplements for each of the B vitamins, but this is an expensive option and isn’t typically necessary. The exceptions are if you know you’re deficient in certain ones or are targeting a specific benefit of a particular B vitamin and not the others.

It’s also worth noting that if you are taking a quality multivitamin supplement it likely contains most or all of the B vitamins.

Important note: If you’re considering taking a B-complex supplement, it’s important to know that not all supplements are equally effective and to avoid any supplement which provides B12 in the form of Cyanocobalamin which is not bioavailable, and a synthetic compound made from Hydrogen Cyanide which is a toxic chemical.

Risks of Taking B Vitamin Supplements

Supplementation with B vitamins poses negligible risk for overdose, however overdose of B vitamins is almost exclusively associated with taking too many B vitamin supplements and not with eating too many foods rich in B Vitamins. The risks associated with taking B vitamin supplements are rare because of their water-soluble nature. If you consume too much, your body will eliminate the excess through urine. However, an overdose of B-complex is possible and may result in symptoms like excessive thirst, skin rashes or flushing, blurred vision, abdominal cramps, nausea, vomiting, increased urination, and diarrhoea.

Note that niacin, or vitamin B3, which has been shown to be extremely effective in reducing high LDL (“bad”) cholesterol levels, however, when consumed in high doses of  500-1,000 mg per day or more. One of the more commonly reported side effects of high dose niacin is called a “niacin flush”, a reddening of the skin that usually starts around 30 minutes after ingestion. While Niacin flush generally is not considered harmful, such high doses of niacin (or any B vitamin) could potentially interact with other medications and should only be done with the direction of your healthcare provider.

People who take supplemental B2 (riboflavin) may find that they develop abnormally bright or neon yellow urine. If this happens to you, don’t worry as this phenomenon is harmless and your body is just excreting riboflavin which was not absorbed.

Conclusion

The B vitamins are an essential and diverse group of nutrients that play a fundamental role in maintaining overall health. From supporting energy metabolism and brain function to promoting cardiovascular health and hormone balance, these vitamins are crucial for various physiological processes. While conventional wisdom suggests that animal products are the primary source of B vitamins, many plant-based foods also provide ample amounts of these essential nutrients, making it possible to meet dietary requirements without consuming animal-derived foods.

However, given that absorption and utilization of B vitamins can be influenced by various factors—including gut microbiome health, dietary intake, and individual metabolic needs—intentional dietary choices and, in some cases, supplementation may be necessary. This is especially true for vitamin B12, which is less readily available in plant-based foods and may require fortified sources or supplementation.

By understanding the functions, sources, and potential risks associated with B vitamin intake, individuals can make informed choices to optimize their health and well-being. Whether through whole foods or supplements, ensuring adequate B vitamin intake is a crucial step toward maintaining vitality, cognitive function, and overall physiological balance. As research continues to uncover more about these vital nutrients, it remains clear that B vitamins are indispensable allies in supporting a healthy and thriving life.