Vitamins are an important part of a balanced diet. Even knowing that, far too many of us continue to neglect them.
These nutrients are crucial for maintaining bodily functions and long-term health. Unfortunately, it seems like fewer people are getting their daily nutrients than every before.
This could explain why there's been an abundance of nutrient-packed products hitting the market in recent years.
Heck, you can buy just about any free-form vitamin or mineral nowadays.
While I generally recommend a multivitamin as the best starting point for your daily nutrients ... You can also look into supplementing with other vitamins and vitamin blends for more targeted benefits or to address potential deficiencies.
If you're here today, I'd imagine it's because you're curious about vitamin B complexes. So, what is a vitamin B complex? Are these supplements worth the hype?
Let's talk about it.
What Is a Vitamin B Complex?
In case you didn't know, Vitamin B isn't just one vitamin. That’s why you always hear a number after the “B” when people talk about them.
Ever heard of vitamin B12 or B6? That’s what I’m talking about. Vitamin B is actually an umbrella term for eight different vitamins!
These eight vitamins are all related and perform similar functions in our bodies. They’re grouped together because they’re all water-soluble, and have some related functions as coenzymes (1).
Because they are water-soluble, we don’t store them in our fat cells like we do with fat-soluble vitamins. That means we lose them any time we lose water.
So, when you pee or sweat, you may be losing some key B vitamins. That’s why many people focus on getting them consistently.
Because, unlike fat-soluble vitamins, we don’t really have a place to store them. This is why a lot of people will choose to supplement with a vitamin B complex.
A vitamin B complex combines all 8 B vitamins into one simple supplement. So, what are these 8 B vitamins I'm referring to? What do each of them do?
What’s In The Vitamin B Complex?
So, what are these eight vitamins in the Vitamin B complex? B vitamins are so integral to our everyday life, that I would have to write a book to tell you everything they do.
So, here is just a brief overview of some of the functions of B vitamins.
Vitamin B1 or Thiamine
Your body needs thiamine for many reasons. It helps to create fats and steroid hormones like testosterone and estrogen. It’s also important for creating DNA, and proper function of your nervous system (1).
Vitamin B2 or Riboflavin
This is an important one! Your body uses Vitamin B2 to break down fats, absorb iron, produce hemoglobin, and more. It’s also pretty heavily involved in energy production and helps to regulate thyroid hormones too (1).
Vitamin B3 or Niacin
Just about every aspect of our brain function is dependent on niacin. It also plays a role in energy production, antioxidant protection, and DNA repair. If you care about your appearance, vitamin B3 is also needed to maintain healthy skin (1).
Vitamin B5 or Pantothenic Acid
Your body needs Vitamin B5 to create a very important molecule called coenzyme A (CoA). This is needed for the structure and function of your brain cells, producing cholesterol, amino acids, fatty acids, and more. It’s also important in the production of steroid hormones and neurotransmitters (1).
Vitamin B6 or Pyridoxine
Your body uses Vitamin B6 to make new red blood cells, which is crucial for circulating oxygen in your body. B6 is also needed for the production of dopamine, serotonin, melatonin, and GABA (1). These affect your mood, energy, motivation, and sleep.
Vitamin B7 or Biotin
Your body uses biotin to help your hair, nails, and nerves. This is why so many hair health and growth supplements include biotin. Biotin can also play a role in glucose metabolism and regulation (1).
Vitamin B9 or Folate/Folic Acid
Folate is involved in DNA replication and repair, contributing to overall genetic stability (1). For this reason, it's believed to be important for expectant mothers to get plenty folate.
Vitamin B12 or Cobalamin
Your body uses Vitamin B12 to help with red blood cell production, which is important for preventing anemia. A vitamin B12 deficiency can also cause a functional deficiency in folate. So, not only do you need folate to prevent problems in replicating DNA, but you need B12 too (1).
All eight of these vitamins are important for your body to function optimally. This overview was just scratching the surface of everything we need these vitamins for.
But how much do you need of each individual B vitamin to stay healthy?
How Much Do You Need of Each B Vitamin?
Each of the nutrients in the Vitamin B complex are necessary, but in different amounts.
Because they’re water-soluble, you don’t need to worry a whole lot about having too much. You’ll just flush out the excess through sweat and urine.
Because of how easily we excrete them, though, consistent intake can be important. The amount of each B vitamin you'll need depends if you’re male or female too.
For each vitamin, this is how much is recommended each day (2):
| Vitamin | Men | Women | Pregnant Women |
| Vitamin B1 | 1.2 mg | 1.1 mg | 1.4 mg |
| Vitamin B2 | 1.3 mg | 1.1 mg | 1.4 mg |
| Vitamin B3 | 16 mg | 14 mg | 18 mg |
| Vitamin B5 | 5 mg | 5 mg | 6 mg |
| Vitamin B6 | 1-1.7 mg | 1-1.7 mg | 1.9 mg |
| Vitamin B7 | 30 mcg | 30 mcg | 30 mcg |
| Vitamin B9 | 400 mcg | 400mcg | 600 mcg |
| Vitamin B12 | 2.4 mcg | 2.4 mcg | 2.6 mcg |
Since most people don’t need a lot of each vitamin, many people get enough from their diet. That’s not to say that no one becomes deficient. People do every year.
It’s especially easy to become deficient in vitamin B12, for example, if you follow a plant-based diet. Many people do, and there aren’t many great plant sources of vitamin B12.
If you recall from earlier, a B12 deficiency can often cause a folate deficiency as well. That could contribute to a lot of major issues, so it’s something to be aware of!
How Does This Change During Pregnancy?
Pregnant women require a few more nutrients to help the baby grow. That’s why the daily recommended intake for pregnant women is higher than their non-pregnant counterparts.
A vitamin B complex can be especially important for pregnant women because B vitamins can play a role in the development of their baby. Pregnant women need a lot of B9 (Folate) in particular to support the growth of DNA and genetic material.
Not enough folate during pregnancy can cause neural tube defects in the baby like spina bifida (2). A good prenatal vitamin will often have these nutrients, but it can still be important to make sure you're getting enough.
It doesn’t hurt to double-check and make sure you’re at least getting these recommended amounts daily. It could make a huge difference in the health of your baby!
Who Should Take a Vitamin B Complex?
Who benefits from taking a Vitamin B complex? What are they good for?
Well, I'd say anyone who may not be getting enough B vitamins in their diet could benefit from taking a Vitamin B complex.
In general, there are a few types of people who are at risk of not getting enough from their diet. It could be from not being able to eat certain foods, absorption problems, or other physical difficulties with getting nutrients.
These are the people who could potentially benefit from a Vitamin B complex most (2):
• Pregnant Women (always talk to your doctor about supplements when pregnant)
• Vegetarians and Vegans
• Adults 65+
• People who had gastric bypass surgery
• People who drink alcohol regularly
If you think you might not be getting enough of these vitamins, a Vitamin B complex supplement could be a great way to cover your bases!
Vitamin B Deficiency
If you have a Vitamin B deficiency, it's likely you’re lacking in your nutrition somewhere. Unfortunately, it's not always easy to recognize a vitamin deficiency. Here are some symptoms to watch out for...
• Common warning signs of a Vitamin B deficiency include (2):
• Skin rashes
• Eye irritation
• A swollen tongue
• Fatigue and weakness
• Anemia
• Irritability or depression
• Nausea and diarrhea
• Constipation
• Numbness or tingling in the feet and hands
Taking a vitamin B complex may help if you do have a deficiency. On the other hand, it could also help prevent you from having one in the first place.
That’s a pretty solid benefit in itself, but you have to take it to reap the benefits.
What else can a vitamin B complex do for you, though?
Vitamin B Complex Benefits
A good vitamin B complex can help support your overall health in several ways.
These are some of the general things a Vitamin B complex can help support (1, 2):
• Cell health
• Healthy red blood cell production
• Optimal energy levels
• Optimal brain function
• DNA/RNA synthesis & repair
• Good eyesight
• Healthy digestion
• Proper nerve function
• Hormones and cholesterol production
• Cardiovascular health
What else can a Vitamin B complex do?
Migraine Support
Migraines are no fun at all!
If you don’t know what they are, they’re basically recurring headaches, only worse. They can also cause nausea and sensitivity to light.
The good thing is, a good vitamin B complex could help offer some relief! Research has shown that Vitamin B - specifically B1, B2, B6, B9, and B12 - can help to prevent migraines (4, 5).
They may be able to help combat migraines as well. Studies on children showed positive results in helping to relieve the severity of their symptoms (6).
Migraines are not extremely well understood though, and can happen for many reasons. If you suffer from migraines, it could be worth trying a B complex to see if it helps!
Help With Canker Sores
Ever get a little sore in your mouth on the inside of your cheeks or gums? They’re really annoying, and nobody likes getting them.
Some studies suggest that vitamin B12 may help reduce the pain in your mouth from canker sores (7).
Many people believe a lack of B vitamins may contribute to canker sores popping up. It could also be from biting your cheek, stress, or hormonal changes.
Regardless, they hurt and are uncomfortable. If you deal with them, you may benefit from taking a vitamin B complex.
May Reduce PMS Symptoms
Premenstrual syndrome can be miserable for some women. The good news is, Vitamin B6 could be helpful.
Vitamin B6 (especially when combined with calcium) has shown potential in reducing PMS symptoms and pain (8). Now, since I’m a man … I can’t really relate here.
But, I do know that these symptoms can get pretty severe for some women. I’ve known some that deal with major mood swings, and occasionally have cramps so bad that they almost pass out.
So, if this is you, taking a vitamin B complex with some calcium may be able to help!
Try 1st Phorm Vitamin B Complex
Supplementing with a vitamin B complex can have quite a few potential benefits. Plus, we all need to get these vitamins on a daily basis.
Remember, they’re water-soluble. That means you'll lose them through your body fluids.
If you don’t eat the healthiest, or if you follow a plant-based diet, you could be falling short of the B vitamins your body needs. This is where a Vitamin B Complex could make sense.
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't cut corners with your goals which is why we don't cut corners with the supplements to help you reach them.
Our Vitamin B Complex includes all eight essential B vitamins, but that’s not all. We also formulated our Vitamin B Complex with slightly more than the recommended amount of each B Vitamin and in the most absorbable forms possible.
Why did we do this? Because while there are generalized recommendations for men and women, we are all different. Do you think a 100-pound woman needs as many B vitamins as a 200-pound woman?
I don’t think so, and I bet you’d agree. We all have different requirements, and getting a little bit more than the recommended amount is okay.
B vitamins are water-soluble, so your body will get rid of what you don’t need.
Also, we make sure our folate and Vitamin B12 come in methylated forms, so they’re more easily absorbed and effective. In fact, anyone with the MTHFR gene mutation can only utilize the methylated form of folate!
Many supplements use folic acid. That’s why we took the extra precaution to use a form that everyone can use properly.
Try our B-Complex today, and you may just notice some improvements you hadn't expected! I’ve worked with plenty of people who love it, and most people notice more natural energy when they take it.
But, if you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
(2) Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.
(3) “Vitamin B12–Deficiency Anemia.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, 24 Mar. 2022, www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia#What-causes-vitamin-B12%E2%80%93deficiency-anemia.
(4) Nematgorgani S, Razeghi-Jahromi S, Jafari E, Togha M, Rafiee P, Ghorbani Z, Ahmadi ZS, Baigi V. B vitamins and their combination could reduce migraine headaches: A randomized double-blind controlled trial. Curr J Neurol. 2022 Apr 4;21(2):105-118. doi: 10.18502/cjn.v21i2.10494. PMID: 38011468; PMCID: PMC9860208.
(5) Thompson DF, Saluja HS. Prophylaxis of migraine headaches with riboflavin: A systematic review. J Clin Pharm Ther. 2017 Aug;42(4):394-403. doi: 10.1111/jcpt.12548. Epub 2017 May 8. PMID: 28485121.
(6) Sadeghvand S, Barzegar M, Shiva S, Tarmahi V, Hamed H, Rahimi Khamaneh E, Golchinfar Z, Raeisi S. The Effects of Vitamin B-Complex Supplementation on Serum Homocysteine Levels and Migraine Severity in Children A Randomized Controlled Trial. Iran J Child Neurol. 2023 Summer;17(3):143-155. doi: 10.22037/ijcn.v17i3.40053. Epub 2023 Jul 1. PMID: 37637782; PMCID: PMC10448839.
(7) Liu HL, Chiu SC. The Effectiveness of Vitamin B12 for Relieving Pain in Aphthous Ulcers: A Randomized, Double-blind, Placebo-controlled Trial. Pain Manag Nurs. 2015 Jun;16(3):182-7. doi: 10.1016/j.pmn.2014.06.008. PMID: 26025792.
(8) Masoumi SZ, Ataollahi M, Oshvandi K. Effect of Combined Use of Calcium and Vitamin B6 on Premenstrual Syndrome Symptoms: a Randomized Clinical Trial. J Caring Sci. 2016 Mar 1;5(1):67-73. doi: 10.15171/jcs.2016.007. PMID: 26989667; PMCID: PMC4794546.
ABOUT THE AUTHOR
