“Vitamin B complex” refers to a group of eight water-soluble B vitamins and the supplement made from a compound of them. These vitamins work synergistically together and are vital for the human body.
Vitamin B complex can be quickly absorbed by the intestine and excreted through renal metabolism. It then acts as a coenzyme in many catabolic and anabolic enzymatic reactions, which play an integral role in cell function.
A study published in Neural Regeneration Research in 2016 even showed that vitamin B groups help accelerate nerve regeneration in experimental rats.
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What vitamins does vitamin B complex include? What are their specific functions? Who should take vitamin B complex?
Types and Functions of Vitamin B
Vitamin B complex includes eight vitamin B types, each with an individual purpose.Also known as thiamin, vitamin B1 aids in energy metabolism—it helps convert food into energy. Thiamine plays a vital role in cells’ growth, development, and operation in the body.
Also known as riboflavin, vitamin B2 is a key component of two coenzymes, flavin mononucleotide and flavin adenine dinucleotide, which aid cell growth and energy production and help metabolize fats, steroids, and drugs.
Vitamin B3, or niacin, converts into the coenzyme nicotinamide adenine dinucleotide. More than 400 enzymes rely on niacin for various responses. Niacin acts as an antioxidant and transforms nutrients into energy, produces cholesterol and fat, and produces and repairs DNA.
Pantothenic acid, known as vitamin B5, is essential for the synthesis and maintenance of coenzyme A. Coenzyme A metabolizes fatty acid, making pantothenic acid indispensable to almost all life forms.
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Vitamin B6, or pyridoxine, aids immune function and red blood cell formation.
Biotin, vitamin B7, helps enzymes break down fats, carbohydrates, and proteins in food, regulates gene activity, and plays a key role in cell signaling.
B9, aka folic acid or folate, forms DNA and RNA and generates protein metabolism. Folic acid is also essential to produce healthy red blood cells during rapid growth, as during pregnancy and fetal development.
Vitamin B12, or cobalamin, is critical for normal blood formation and nerve function. Vitamin B12 is also a key component for the operation and development of the brain and nerve cells.
4 Groups That Need More Vitamin B
Generally, people who have healthy lifestyles and a balanced diet aren’t vitamin B deficient. However, certain types of people may experience a lack of vitamin B and need to replenish that level with supplements.Story continues below advertisement
Here are four such types of people:
The Elderly
Research from 2016 noted that up to 43 percent of older people suffer from vitamin B12 deficiency.Interestingly, a study published in the Journal of Nutritional Science and Vitaminology in 2012 found that more than 50 percent of surveyed older people who required ongoing care in nursing homes suffered from vitamin B1 deficiency.
Pregnant Women
Guidelines published by The Journal of the American Medical Association in 2017 point out that most women can’t get the recommended daily vitamin B9 intake solely from their diets. Vitamin B9 supplements for women of reproductive age can prevent infant neural tube defects.The United States Preventive Services Task Force recommends that all women who can become pregnant take supplements containing 0.4–0.8 milligrams of vitamin B9 daily.
Vegetarians
Because vitamin B12 isn’t naturally found in fruits, vegetables, or grains, vegetarians may not be able to consume enough vitamin B12 through their diets.A study published in the European Journal of Clinical Nutrition in 2014 shows that vegetarians are at risk of vitamin B12 deficiency. Vitamin B12 is vital for the composition of nucleic acids and red blood cells and the maintenance of myelin. Insufficient vitamin B12 leads to a variety of physical symptoms, some irreversible.
People With Unhealthy Lifestyles
Excessive alcohol consumption will lead to vitamin B deficiency. Studies confirm that up to 80 percent of participants with alcoholism have vitamin B1 deficiency due to decreased vitamin B1 absorption in the gastrointestinal tract and insufficient nutritional intake.Sources and Amounts of Vitamin B Complex
England’s National Health Service recommends the following daily vitamin B supplemental and food sources for adult men and women between 19 and 64 years old:Story continues below advertisement
Vitamin B1: 1 milligram for men and 0.8 for women.
Sources: peas, fresh fruits (such as bananas and oranges), nuts, whole wheat bread, and liver.
Vitamin B2: 1.3 milligrams for men and 1.1 for women.
Sources: milk, eggs, fortified breakfast cereal, mushrooms, and cheese.
Vitamin B3: 16.5 milligrams for men and 13.2 for women.
Sources: meat, fish, whole wheat flour, and eggs.
Vitamin B5: There is no clear indication of the appropriate intake.
Sources: chicken, beef, liver and kidney, eggs, mushrooms, and avocado.
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Vitamin B6: 1.4 milligrams for men and 1.2 for women.
Sources: pork, poultry, fish, peanuts, soybeans, oats, bananas, and milk.
Vitamin B7: No more than 0.9 milligrams for both men and women.
Sources: meat, eggs, and whole grains.
Vitamin B9: Both men and women require 0.2 milligrams.
Sources: green leafy vegetables—such as broccoli, Brussels sprouts, kale, and spinach—peas, chickpeas, and kidney beans.
Vitamin B12: Both men and women require 0.0015 milligrams.
Sources: meat, fish, milk, cheese, and eggs.
Choosing a Vitamin B Complex Supplement
There is a wide variety of vitamin B products available in the market. The U.S. Food and Drug Administration warns that some dietary supplements may contain ingredients that can have a strong effect on the body. Some supplements may be contraindicated for certain medicines, conditions, or surgeries.Before buying or taking supplements, consult a doctor or nutritionist.
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