Vitamin B Complex: Characteristics, Benefits And Functions

The B vitamin complex is a large group of substances, not just one. That is, there are actually eight different micronutrients that play an important role in the uptake of energy from food.

The majority of healthy individuals meet their daily needs through food. In some situations, however, it can be helpful and beneficial to take supplements that contain it all. In this article, we will discuss the primary uses, recommendations, and dosages for B vitamins.

What is Vitamin B Complex?

Vitamins are substances that the body needs in order to grow and develop in a normal way. In contrast to macronutrients, they do not provide energy and we only need them in small amounts, but a deficit can lead to ailments and even some diseases.

Specialists have identified a total of eight components in this group of B vitamins. However, there are a large number of substances that we used to give the same name, but today we do not consider them to be vitamins. Examples of this are inositol, carnitine and amygdalin.

This group of B vitamins develops important bodily functions at a cellular metabolic level. They are water soluble as the body eliminates an excess through urine and there is no way to store them. As a result, it is necessary to restore the amount daily.

B-vitamin complex and their functions

Today we believe that there is a total of eight vitamins in this group. Dietary supplements that contain these vitamins provide specific amounts of each. Here is a quick list of their primary features:

• B1 or thiamine:  Essential for the growth and proper functioning of organs such as the brain and heart.
• B2 or riboflavin:  Known for its antioxidant ability and the role it plays in the removal of toxins and substances.
• B3 or niacin:  Works in collaboration on the proper functioning of the enzymes. It helps the body prepare DNA and has important functions in the digestive, nervous system and skin system.
• B5 or pantothenic acid:  Known for its role in the synthesis of hormones and cholesterol. It is essential for the health of the brain and nervous system.
• B6 or pyridoxine:  Helps the body create new red blood cells and maintain the immune system.
• B7 or biotin:  Promotes the growth of some tissues such as bones, hair and nails.
• B9 or folic acid:  The body uses it to create genetic material such as DNA. During pregnancy, it reduces the risk of congenital malformations of the brain and spine.

• B12 or cobalamin:  Works in collaboration to maintain the nervous system and is needed to create red blood cells.

Dosage and commercial presentation

In supplements with B-vitamin complex, all eight substances are usually present. However, it is also possible to find each substance alone in a supplement. The most common way to take them is in the form of a pill.

The daily needs for minerals and vitamins are established by specialists. However, in some cases they may vary slightly depending on the area and country. The recommended daily amount ensures that we get the required amount and avoid diseases associated with deficits. The Office of Dietary Supplements  establishes the following for B vitamins:

Some grants help us meet our daily needs. Others give much larger dosages. Although they may be helpful in some cases, it is always best to talk to a professional before taking them.

Use and benefits of B-vitamin complex

This group of micronutrients develops a large number of essential functions in the body. But  it can also provide benefits for our health to take supplements with B-vitamin complex. Let’s look at these specific uses backed by science.

Mood, anxiety and stress

In general, we become more aware of the fact that a person’s nutritional status has an important impact on neurological and psychiatric disorders. Some nutrients have a positive effect on this, as shown in a systematic review of the effects of vitamin B supplementation on mood.

Studies show that B vitamins can benefit the mood of healthy people just as much as those at greater risk. The effects are most pronounced in cases of stress and depression. However, these positive effects have not yet been seen in experiments with anxiety.

Topical application for wounds and injuries

Specialists have studied the effects of applying B-vitamin complex on wounds and injuries due to the role it plays in the development of epithelial cells. Certain combinations of B vitamins show a positive effect,  and by applying it locally, one can promote the physiological processes in wound healing.

Contraindications and side effects

Since the group of B vitamins does not accumulate in the body,  it is difficult to ingest amounts that may be toxic through the diet. 

It is also safe to take supplements as long as you follow the instructions and respect the recommended dosages. That said, however, it is still best to talk to a specialist before starting to take any supplements.

In some cases, you may experience side effects. According to data from the European Food Safety Authority, the possible harmful effects of taking vitamin B are as follows:

• Taking very high doses of B6 over a long period of time can lead to damage to neurons.
• Keep in mind that folate supplements can mask the symptoms of B12 deficiency. As a result, it can be very difficult to make a correct diagnosis.
• Pantothenic acid in large doses can cause diarrhea.
• Some forms of B3 (nicotinamide and nicotinic acid) increase the level of sugar in the blood, causing low blood pressure, fatigue and liver problems.

The group of B vitamins is sometimes useful in supplements

To maintain good health  , one can include B-vitamin complex in his diet by consuming leafy vegetables, legumes, nuts, low-fat meats, eggs and mushrooms. 

If you suffer from an illness or problem with absorbing vitamins, as is common during pregnancy, breastfeeding and old age, it may be necessary to include supplements in the diet.

In addition, one can start taking vitamin B supplements to combat certain health problems. However, it is important to talk to a specialist before starting to do so, as they can advise on which ones are best in your case. Another important thing to keep in mind is that one should never exceed the specific dosages  recommended by the manufacturer.