Vitamin B Complex: 5 Crucial Things for You to Know

Vitamin B is a group of eight unique vitamins that help transform the food we consume into energy. Vitamin B complex supplement includes all essential B vitamins in one tablet or pill. It is also available as a B complex injection. Note that each vitamin in the vitamin B complex has its individual health benefits. Usually, there are two types of vitamin B complex supplements. While some of them have a complete recommended daily allowance of every B vitamin, others have higher doses of some or each of these vitamins. People opt for a varied range of balanced diet forms to get the daily value of vitamin B. Others prefer vitamin B complex supplements.

Read on to learn about vitamin B complex, B complex benefits, side effects, and more.

Which vitamins constitute vitamin B complex?

Vitamin B complex has the following eight B vitamins:

• Thiamine (vitamin B1): It plays a key role in the development and functions of different organs, such as the heart and brain
• Riboflavin (vitamin B2): It helps our body disintegrate drugs and fats
• Niacin (vitamin B3): It is responsible for a healthy nervous system, digestion, and skin conditions. Doctors may also recommend it for maintaining a normal cholesterol level [1]
• Pantothenic acid (vitamin B5): It is crucial for the nervous system and smooth functioning of the brain
• Pyridoxine (vitamin B6): It plays a major role in the production of red blood cells. It also boosts the strength of our immune system
• Biotin (vitamin B7): This vitamin B is an essential constituent for the normal functioning of nerves. It also boosts the health of hair and nails
• Folic acid (vitamin B9): Also known as folate and vitamin M, folic acid plays a key role in the production of DNA and genetic material. Doctors also prescribe folic acid before and during pregnancy to lower the risk of any complications during childbirth [2]
• Cobalamin (vitamin B12): An essential vitamin for the body’s blood and nerve cells, cobalamin keeps pernicious anemia at bay [3]

Health benefits of vitamin B complex

All these B vitamins are crucial for your health parameters and overall well-being. Vitamin B complex is known to boost your cell functions, energy levels, and brain activity. It also guards you against potential infections and boosts the following health parameters:

• Eyesight
• Production of cholesterol and hormones
• Growth of RBC
• Muscle tone
• Appetite
• Proper function of nerves
• Heart condition
• Digestion

Apart from these vitamin B complex benefits, it may also help in the following cases:

During and after pregnancy

Consuming vitamin B complex is essential for individuals who are pregnant or breastfeeding. This is because B vitamins play a major role in fetal brain growth and lower the possibility of congenital disability. 

To increase the secretion of testosterone

Among the supplements used for testosterone boosting, this vitamin B group is considered crucial. However, studies are still on to find credibility to this claim. Apart from this, vitamin B complex has a definite role in hormone regulation – in cases of both male and female hormones. 

Common food sources of vitamin B complex

There are several foods which contain B vitamins. It’s wise to try each and every one of them to have sufficient value for each type. The most common sources of the vitamin B complex are as follows:

• Fruits (watermelon, banana and citrus)
• Eggs
• Beans (chickpeas, black beans and kidney beans) 
• Milk
• Yeast and nutritional yeast
• Animal meat (chicken and red meat)
• Wheat germ
• Seeds and nuts
• Blackstrap molasses
• Kidney and liver of animal meat
• Soya products (tempeh and soya milk)
• Shellfish (clams and oysters)
• Fish (salmon, mackerel and tuna)
• Dark leafy vegetables (kale and spinach)

Symptoms of vitamin B deficiency and how vitamin B complex helps

Usually, consuming a balanced diet is sufficient to supply your body with the required vitamin B. However, you can become deficient if you are a dedicated vegetarian or vegan or on certain medications like proton pump inhibitors. Here are the common signs that may indicate vitamin B deficiency: 

• Tiredness
• Anaemia
• Brain fog
• Constipation
• Stomach ache
• Rashes on skin
• Diarrhoea
• Lack of sensation in the hands and the feet
• Scaly skin on the lips
• Nausea
• Depression
• Inflamed tongue
• Cracks around the mouth

To keep all these symptoms at bay or to come out of vitamin B deficiency, you can follow a balanced diet loaded with vegetables, grains, fruits and meat. If you are not into eggs, fish and meat, you can still get the required vitamin B complex from nutritional yeast or fortified foods.

Vitamin B complex side effects

As B complex vitamins are soluble in water, your body doesn’t store them much, and a large amount of them is excreted with urine. As a result, you may not get much of them from your diet. It’s the same with vitamin B complex supplements if you are consuming the same as per your doctor’s advice. However, consuming vitamin B complex in large amounts without any deficiency diagnosis can harm your health. Here are the possible side effects: 

• A large amount of niacin may lead to skin flushes. Long-term overdose can also cause liver damage
• Excess of vitamin B6 can cause peripheral neuropathy, where one loses feeling in their arms and legs
• Unusual consumption of folic acid can suppress the signs of vitamin B12 deficiency, and it can eventually damage your nervous system

Conclusion

Doctors can recommend different types of supplements or foods in case of vitamin B deficiency. For example, if you suffer from vitamin B12 deficiency, you will be prescribed a vitamin B12 deficiency medication or supplement. If your doctor has prescribed you a vitamin B complex tablet, have a thorough discussion with them about B complex tablet use, benefits, and possible side effects. Do the same in the case of B complex injection. You can book an online or offline doctor consultation on Bajaj Finserv Health for any concerns. Choose your diet wisely to stay at the top of your health! 

FAQs

Should you take vitamin B complex every day?

You should consume vitamin B complex once or twice a day as advised by your doctor.

When should I take vitamin B complex?

Usually, doctors advise taking vitamin B complex on an empty stomach. So, it’s wise to have it after getting up.