In This ArticleView AllIn This ArticleWhat Is Vitamin B Complex?Health BenefitsFood SourcesHow Much Do You Need?Vitamin B DeficiencyShould You Supplement?What to Look For in a SupplementPotential Downsides and PrecautionsFAQs
In This ArticleView All
View All
In This Article
What Is Vitamin B Complex?
Health Benefits
Food Sources
How Much Do You Need?
Vitamin B Deficiency
Should You Supplement?
What to Look For in a Supplement
Potential Downsides and Precautions
FAQs
Close
Photo:Mensent Photography/Getty Images
Mensent Photography/Getty Images
How many times per week have you heard:I am so tired!from a friend, family member or out of your own mouth. About 1 in 5 adults complain of general fatigue, and constantly being tired is, well, tiring.Plus, according to a recent consumer survey, the most sought-after benefit from food, nutrients and beverages across all generations is—you guessed it—energy and less fatigue.This may prompt someone to march down the supplement aisle in search of a much-needed energy boost. A popular supplement on shelves today—and the one many of us associate with more energy—is a B-complex vitamin.
B vitamins are a group of eight water-soluble vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin).“A B-complex supplement formula will package all of these together in one pill or capsule,” saysJenna Braddock, RDN, a performance dietitian, certified personal trainer and owner of Make Healthy Easy and Rhythm Sports Nutrition.
These eight B vitamins are grouped together because they have related, but different responsibilities in the body. “B vitamins are important because they play a role in energy production and functions that impact your heart, brain and cells,” explainsBonnie Taub-Dix, RDN, host of theMedia Savvy Podcastand author ofRead It Before You Eat It: Taking You from Label to Table.
In this article, we’ll explore what vitamin B complex is, highlight its health benefits and discuss how much you need per day. We’ll also discuss which foods contain B vitamins, how to pick out a B-complex supplement, and who may or may not benefit from taking one.
Vitamin B complex is made up of the following eight water-soluble vitamins. Each B vitamin has different functions within the body:
Health Benefits of Vitamin B Complex
1. Boosts Energy
Almost all B vitamins play a part in how our bodies make energy. Therefore, we need to have an adequate supply of all B vitamins on hand to keep energy production chugging along smoothly. Any shortage, such as a deficiency or being low in a B vitamin, could disrupt this process. Studies have shown that supplementing with B vitamins can alleviate feelings of fatigue and help improve energy levels.
2. Supports Brain Health
We all want to keep our minds sharp, and B vitamins can help. Research has found that supplementing with B vitamins benefits cognitive function and slows cognitive decline. There’s also scientific evidence suggesting that a higher intake of folate in people over 50 years old is associated with lower risk of dementia.
3. Prevents Anemia
“Anemia is a condition in which your blood produces fewer than normal healthy red blood cells, affecting nearly 3 million Americans,” says Kunal Lal, M.D., a board-certified internal medicine physician based in Miami. “Your body isn’t able to get enough oxygen, which can lead to you feeling tired and weak, experiencing symptoms like headaches, dizziness, shortness of breath and—at times—chest pain,” he explains. Getting enoughfolateandvitamin B12is important to prevent anemia.
4. Improves Mood and Reduces Stress
At times we could all use alittle mood boostand, good news: B vitamins can help in that department. “Supplementing with B-complex vitamins could have a positive effect on mood and mental health, even when a deficiency is not present,” says Braddock. Research indicates that taking a B vitamin supplement may improve mood and reduce feelings of stress in healthy people.
5. Supports Heart Health
B vitamins may keep ourheart healthy. “B vitamins help produce new red blood cells in your body, which perfuses our organs and tissues with oxygen,” says Lal. And more blood flow is a good thing, he says: “This ultimately aids in circulation in our body, and theoretically improves cardiovascular health.”
6. Supports a Healthy Pregnancy
And there’s one bonus benefit. Science suggests that supplementing with vitamin B6 may help alleviate nausea andmorning sicknessin some pregnant women.
7. May Reduce Migraines
If you experiencemigraines, you know the debilitating impact they can have. Studies have shown B vitamins can have promising potential. Taking 400 milligrams of riboflavin per day over three months has shown significant improvement on migraines. Research found a significant reduction in the number of migraine days, duration, frequency and pain levels experienced during attacks.
8. Supports Gut Health
Our gut bacteria produce small amounts of B vitamins, says Braddock. These B vitamins play a critical role in shaping a healthy and diverse gut flora. A deficiency in any B vitamin can disrupt both gut bacteria andoverall intestinal health.
Food Sources of Vitamin B Complex
B vitamins are found in many different food groups, including:
Tips for Incorporating Vitamin B-Rich Foods into Your Diet
How Much Vitamin B Complex Do You Need?
The recommended daily intake for B vitamins varies depending on age, sex and health conditions. Pregnant people and those who are breastfeeding have higher needs of certain B vitamins. People with certain health conditions or deficiencies may also require either higher or lower amounts.
If you’re taking a B-complex supplement, you’ll get several or all of these B vitamins, often at levels that exceed 100% of your Daily Value. Check the label on your product to see what vitamins (and the dosages) are included in yours.
How to Know If You Have a Vitamin B Deficiency
There’s a range of symptoms you may experience depending on which B vitamin you are low on or deficient in. Signs and symptoms you may have a vitamin B deficiency include:
Health conditions associated with B vitamin deficiencies include:
Should You Be Taking Vitamin B-Complex Supplements?
Anyone who has a deficiency or is at risk of being deficient would benefit from taking vitamin B complex.Older adultsand pregnant and breastfeeding people need higher amounts of B vitamins in their diet, therefore are at greater risk of a B vitamin deficiency. Those with certain medical conditions, such asCrohn’s diseaseorceliac disease, have malabsorption issues that put them at risk for a deficiency. In addition, it’s important to consider your diet. “Vegetarians and vegans may also be at great risk of vitamin B12 [deficiency] since this vitamin is more prevalent in animal products,” Taub-Dix explains.
Who Should Avoid Taking a B Vitamin Supplement?
Not everyone needs a B-complex supplement, and some people would be better off without one. “Those who suffer from liver disease, renal disease, diabetes, alcohol dependence and certain allergies should not supplement with B vitamins without the advice of a health care provider, ” says Taub-Dix. She says B vitamins may also interfere with certain medications, such as antibiotics or anti-seizure medications. Even though B-complex products are available over-the-counter, it’s still important to check with your health care provider before beginning a new supplement.
What to Look For in a Vitamin B-Complex Supplement
Here are six things to look for and consider when picking out a vitamin B-complexsupplement:
B vitamins are water-soluble, which means that you’ll urinate out any excess you consume. However, in certain instances, taking too much can cause problems. “High doses of B vitamins, niacin in particular, can cause unpleasant side effects like nausea, diarrhea, vomiting, flushing, numbness, tingling and potentially liver and nerve damage,” says Lal.
Frequently Asked Questions
A dose of 100% Daily Value for each B vitamin is generally safe for most people to consume daily. It’s always best to check first with your physician before starting a supplement.
You don’t need to stop taking vitamin B if your urine turns yellow. It is a common side effect of taking B vitamins and not considered dangerous. B vitamins are water-soluble vitamins, therefore excess will be excreted in your urine.
Most likely, you will eliminate excess B vitamins through your urine. However, excessive intake of B vitamins can cause nausea, vomiting, diarrhea, flushing, numbness and tingling. Nerve or liver damage could also occur.
The Bottom Line
B vitamins are essential for many bodily functions, including energy production, brain health, supporting a healthy pregnancy, heart health and gut health. A B-complex vitamin provides all eight B vitamins in one supplement. Certain groups may be more susceptible to being low or deficient in B vitamins and should consult with their health care provider on supplement recommendations. You may not need a B-complex vitamin. Eating a well-balanced diet full of whole grains, dairy products, chicken, fish, dark leafy greens, beans, nuts and seeds can also help you meet your daily vitamin B needs.
EatingWell.com, June 2024
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Yoon JH, Park NH, Kang YE, Ahn YC, Lee EJ, Son CG.The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis.Front Public Health. 2023;11:1192121. Published 2023 Jul 28. doi:10.3389/fpubh.2023.1192121International Food Information Council.2024 Food & Health Survey. June 20, 2024. https://foodinsight.org/2024-foodhealth-survey/Hanna M, Jaqua E, Nguyen V, Clay J.B Vitamins: Functions and Uses in Medicine.Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic Acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228Wang Z, Zhu W, Xing Y, Jia J, Tang Y.B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis.Nutr Rev. 2022;80(4):931-949. doi:10.1093/nutrit/nuab057Young LM, Pipingas A, White DJ, Gauci S, Scholey A.A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.Nutrients. 2019;11(9):2232. doi:10.3390/nu11092232The American College of Obstetricians and Gynecologists.Nutrition During Pregnancy.Jayawardena, R., Majeed, S., Sooriyaarachchi, P., Abeywarne, U., & Ranaweera, P. (2023).The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: a systematic review and meta-analysis.Archives of gynecology and obstetrics,308(4), 1075–1084. https://doi.org/10.1007/s00404-023-06925-wChen YS, Lee HF, Tsai CH, et al.Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Hossain KS, Amarasena S, Mayengbam S.B Vitamins and Their Roles in Gut Health.Microorganisms. 2022;10(6):1168. Published 2022 Jun 7. doi:10.3390/microorganisms10061168Ashley J.Vitamin B Deficiencies. In:Food Security in the Developing World. Academic Press; 2016
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Yoon JH, Park NH, Kang YE, Ahn YC, Lee EJ, Son CG.The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis.Front Public Health. 2023;11:1192121. Published 2023 Jul 28. doi:10.3389/fpubh.2023.1192121International Food Information Council.2024 Food & Health Survey. June 20, 2024. https://foodinsight.org/2024-foodhealth-survey/Hanna M, Jaqua E, Nguyen V, Clay J.B Vitamins: Functions and Uses in Medicine.Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic Acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228Wang Z, Zhu W, Xing Y, Jia J, Tang Y.B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis.Nutr Rev. 2022;80(4):931-949. doi:10.1093/nutrit/nuab057Young LM, Pipingas A, White DJ, Gauci S, Scholey A.A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.Nutrients. 2019;11(9):2232. doi:10.3390/nu11092232The American College of Obstetricians and Gynecologists.Nutrition During Pregnancy.Jayawardena, R., Majeed, S., Sooriyaarachchi, P., Abeywarne, U., & Ranaweera, P. (2023).The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: a systematic review and meta-analysis.Archives of gynecology and obstetrics,308(4), 1075–1084. https://doi.org/10.1007/s00404-023-06925-wChen YS, Lee HF, Tsai CH, et al.Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Hossain KS, Amarasena S, Mayengbam S.B Vitamins and Their Roles in Gut Health.Microorganisms. 2022;10(6):1168. Published 2022 Jun 7. doi:10.3390/microorganisms10061168Ashley J.Vitamin B Deficiencies. In:Food Security in the Developing World. Academic Press; 2016
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Yoon JH, Park NH, Kang YE, Ahn YC, Lee EJ, Son CG.The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis.Front Public Health. 2023;11:1192121. Published 2023 Jul 28. doi:10.3389/fpubh.2023.1192121International Food Information Council.2024 Food & Health Survey. June 20, 2024. https://foodinsight.org/2024-foodhealth-survey/Hanna M, Jaqua E, Nguyen V, Clay J.B Vitamins: Functions and Uses in Medicine.Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204National Institutes of Health, Office of Dietary Supplements.Thiamin.National Institutes of Health, Office of Dietary Supplements.Riboflavin.National Institutes of Health, Office of Dietary Supplements.Niacin.National Institutes of Health, Office of Dietary Supplements.Pantothenic Acid.National Institutes of Health, Office of Dietary Supplements.Vitamin B6.National Institutes of Health, Office of Dietary Supplements.Biotin.National Institutes of Health, Office of Dietary Supplements.Folate.National Institutes of Health, Office of Dietary Supplements.Vitamin B12.Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228Wang Z, Zhu W, Xing Y, Jia J, Tang Y.B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis.Nutr Rev. 2022;80(4):931-949. doi:10.1093/nutrit/nuab057Young LM, Pipingas A, White DJ, Gauci S, Scholey A.A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.Nutrients. 2019;11(9):2232. doi:10.3390/nu11092232The American College of Obstetricians and Gynecologists.Nutrition During Pregnancy.Jayawardena, R., Majeed, S., Sooriyaarachchi, P., Abeywarne, U., & Ranaweera, P. (2023).The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: a systematic review and meta-analysis.Archives of gynecology and obstetrics,308(4), 1075–1084. https://doi.org/10.1007/s00404-023-06925-wChen YS, Lee HF, Tsai CH, et al.Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542Hossain KS, Amarasena S, Mayengbam S.B Vitamins and Their Roles in Gut Health.Microorganisms. 2022;10(6):1168. Published 2022 Jun 7. doi:10.3390/microorganisms10061168Ashley J.Vitamin B Deficiencies. In:Food Security in the Developing World. Academic Press; 2016
Yoon JH, Park NH, Kang YE, Ahn YC, Lee EJ, Son CG.The demographic features of fatigue in the general population worldwide: a systematic review and meta-analysis.Front Public Health. 2023;11:1192121. Published 2023 Jul 28. doi:10.3389/fpubh.2023.1192121
International Food Information Council.2024 Food & Health Survey. June 20, 2024. https://foodinsight.org/2024-foodhealth-survey/
Hanna M, Jaqua E, Nguyen V, Clay J.B Vitamins: Functions and Uses in Medicine.Perm J. 2022;26(2):89-97. doi:10.7812/TPP/21.204
National Institutes of Health, Office of Dietary Supplements.Thiamin.
National Institutes of Health, Office of Dietary Supplements.Riboflavin.
National Institutes of Health, Office of Dietary Supplements.Niacin.
National Institutes of Health, Office of Dietary Supplements.Pantothenic Acid.
National Institutes of Health, Office of Dietary Supplements.Vitamin B6.
National Institutes of Health, Office of Dietary Supplements.Biotin.
National Institutes of Health, Office of Dietary Supplements.Folate.
National Institutes of Health, Office of Dietary Supplements.Vitamin B12.
Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A.Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228
Wang Z, Zhu W, Xing Y, Jia J, Tang Y.B vitamins and prevention of cognitive decline and incident dementia: a systematic review and meta-analysis.Nutr Rev. 2022;80(4):931-949. doi:10.1093/nutrit/nuab057
Young LM, Pipingas A, White DJ, Gauci S, Scholey A.A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals.Nutrients. 2019;11(9):2232. doi:10.3390/nu11092232
The American College of Obstetricians and Gynecologists.Nutrition During Pregnancy.
Jayawardena, R., Majeed, S., Sooriyaarachchi, P., Abeywarne, U., & Ranaweera, P. (2023).The effects of pyridoxine (vitamin B6) supplementation in nausea and vomiting during pregnancy: a systematic review and meta-analysis.Archives of gynecology and obstetrics,308(4), 1075–1084. https://doi.org/10.1007/s00404-023-06925-w
Chen YS, Lee HF, Tsai CH, et al.Effect of Vitamin B2 supplementation on migraine prophylaxis: a systematic review and meta-analysis.Nutr Neurosci. 2022;25(9):1801-1812. doi:10.1080/1028415X.2021.1904542
Hossain KS, Amarasena S, Mayengbam S.B Vitamins and Their Roles in Gut Health.Microorganisms. 2022;10(6):1168. Published 2022 Jun 7. doi:10.3390/microorganisms10061168
Ashley J.Vitamin B Deficiencies. In:Food Security in the Developing World. Academic Press; 2016
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What Happens to Your Body When You Eat Chicken Every Day
What Happens to Your Body When You Eat Bananas Every Day
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