We are about to embark on a fascinating journey into the world of B vitamins. From energy production to brain health, B vitamins play an integral role in our overall health. Join me to learn about the countless benefits, sources, and fun facts about these important nutrients that impact our health and lives every day.
What is Vitamin B?
The Vitamin B Complex
Vitamin B isn’t just a single vitamin. it’s a complex of eight different vitamins. They’re grouped together under the name ‘B’ due to their similar roles in the body, primarily involving energy production, cell metabolism and brain function.
The Members of the Family
Let’s briefly introduce each member of this family:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic Acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folate or Folic Acid)
- B12 (Cobalamin)
Each member of the B-complex vitamins has a unique set of effects and benefits, but they work together to keep our bodies running smoothly.
Health Benefits
Energy Production
B vitamins play an important role in converting the food we eat into energy. B-complex vitamins such as B1 (Thiamine), B2 (Riboflavin), and B3 (Niacin) are essential in helping our bodies metabolize carbohydrates, fats and proteins efficiently.
Brain Health
B vitamins, specifically B6 (Pyridoxine), B9 (Folate) and B12 (Cobalamin) are essential for healthy brain function. They assist in the production of neurotransmitters, the chemical messengers that ensure our brains and nervous systems function properly. These vitamins can help improve mood, enhance cognitive function and even reduce the risk of certain neurological diseases.
Skin, Hair and Nails
B7, commonly known as biotin, is often called the “beauty vitamin.” It is known for its effects in promoting healthy hair, skin and nails. It helps produce important enzymes that keep these tissues healthy.
Heart Health
Certain B vitamins, including B6 (Pyridoxine), B9 (Folate), and B12 (Cobalamin), can help reduce levels of the compound homocysteine in the blood. High levels of homocysteine are associated with an increased risk of heart disease.
Fetal Development
B9 (Folic Acid) is vital for pregnant women as it aids in the development of the baby’s neural tube. It also helps with the production of red blood cells, reducing the risk of certain types of anemia.
Side Effects
Nausea and Vomiting
Excessive intake of certain B vitamins, such as B3 (Niacin), may cause gastrointestinal upset, including nausea and vomiting. This is more likely to occur when taking high-dose supplements.
Flushing
High doses of B3 (Niacin) can also cause a temporary flushing sensation, often accompanied by a feeling of redness and warmth in the skin. This effect is usually harmless and will subside over time.
Skin Rashes
In rare cases, high doses of B vitamins, especially B3 (Niacin), can cause skin reactions such as rashes or itching.
Liver Toxicity
Taking very high doses of certain B vitamins in supplement form, especially B3 (Niacin) and B6 (Pyridoxine), may cause liver toxicity. However, this is rare and usually occurs when intake far exceeds recommended levels.
Nerve Damage
Long-term overdose of vitamin B6 (Pyridoxine) in supplement form may cause nerve damage called peripheral neuropathy.
Food Sources
Animal-Based Food Sources of Vitamin B
Plant-Based Food Sources of Vitamin B
Other Vitamin B Sources
Best Overall: Pure Therapro Rx Methyl B Complete at Amazon ($47)
Best Seller: Nature’s Bounty Super B Complex at Amazon ($22)
Best Budget: Bronson Vitamin B Complex at Amazon ($15)
Best Overall: Pure Therapro Rx Methyl B Complete
- Advanced Formula: The ultimate B complex vitamins for women and men alike, our Vitamin B complex provides essential B vitamins to support methylation processes. Featuring Folate as Quatrefolic for increased bioactivity, Betaine (also known as Trimethylglycine or TMG), and Vitamins B12 (Methylcobalamin and Adenosylcobalamin), B6, and B2, ours is a super B complex that provides vitamins essential for overall wellbeing, including energy production.
- Simply Pure Ingredients: You absolutely won’t find any fillers, excipients, or flow agents in these methyl B complex vegan supplements. Moreover, our Vitamin B supplements contain absolutely no gluten, wheat, soy, corn, yeast, animal products, nuts, artificial preservatives, sweeteners, or colors. We always promise to put quality first with absolutely no exceptions.
- Manufactured in the USA: Manufactured in NSF-certified facilities right here in the USA, our third-party tested B vitamin complex follows the FDA’s strict cGMP guidelines. Each bottle of our B complex vitamin supplement contains sixty (60) capsules. Each capsule contains 25 mg Riboflavin, 15 mg Vitamin B6, 3,400 mcg Folate, 1,000 mcg Vitamin B12, and 650 mg TMG.
- Easy To Take B-Complex Vitamin Supplements: These vegan friendly vitamin B complex capsules are easy-to-swallow – Simply take one (1) or two (2) capsules with a meal/food daily or as directed by your qualified healthcare practitioner.
- Brand: Pure Therapro Rx
- Flavor: Unflavored
- Primary Supplement Type: Magnesium
- Item Form: Capsule
- Diet Type: Gluten Free
Best Seller: Nature’s Bounty Super B Complex
- For Energy: 150-count Coated Tablets; Nature’s Bounty Super B-Complex with Folic Acid Plus Vitamin C plays an important role in energy metabolism in the body(1); Helps the body convert food into the fuel which is used to maintain energy(1).
- Vitamin B: Contains key B vitamins that play an important role in energy metabolism; B vitamins may help with heart and nervous system health and aids in the conversion of food into energy(1).
- Vitamin C & Folic Acid: Nature’s Bounty Super B-Complex is a great way to increase your intake of these important vitamins for immune and antioxidant support while Folic Acid may help with energy metabolism and promotes the health of pregnant women(1).
- Purity is Our Priority: Nature’s Bounty is committed to safety and purity in all our supplements; Our Super B-Complex is vegetarian-friendly non-GMO gluten-free sugar-free and contains no artificial colors sweeteners or flavors.
- From The Trusted Wellness Experts: Nature’s Bounty Super B-Complex tablets are a product of nearly 50 years of dedication to quality consistency and scientific research to make vitamins and nutritional supplements of unrivaled excellence.
- Brand: Nature’s Bounty
- Flavor: Unflavored
- Primary Supplement Type: B-Complex, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B12
- Item Form: Tablet
- Diet Type: Vegetarian
Best Budget: Bronson Vitamin B Complex
- Contains All B Vitamins + C: Bronson’s B-Complex formula contains Vitamin B1, B2, B3, B6, Folic Acid, B12, Biotin, and Pantothenic Acid plus Vitamin C all within one vegetarian capsule.
- Immune, Energy & Nervous System Support: Our Vitamin B-Complex includes key B vitamins combined with Vitamin C to support a healthy immune system.* Deficiency in B vitamins is a common occurrence. Vitamin B Complex with C includes an effective amount of B vitamins to support daily replenishment, energy and healthy nerve function.*
- Superior Quality Formula: Non-GMO, Gluten-Free and Soy-Free tested at our state of the art GMP Registered New York Facility.
- Trusted Since1960: The pioneers of Bronson Vitamins were a group of pharmacists who witnessed the benefits of vitamins and mineral supplementation firsthand with their patients. Bronson Vitamins have been consistently mentioned by top medical professionals since our inception in 1960.
- Brand: Bronson
- Flavor: Unflavored
- Primary Supplement Type: Vitamin C, B-Complex
- Item Form: Capsule
- Diet Type: Vegetarian
Fun Facts
Fact 1: A Family Affair
B vitamins are not just one vitamin, but a family of eight! They are all unique and have their own strengths, but they work best when together, like a real family.
Fact 2: The Missing B Vitamins
Ever wonder why B vitamins jumped from B9 to B12? This is because substances originally classified as vitamins B4, B8, B10 and B11 were later found to be non-vitamins, leaving only the eight we know today.
Fact 3: B Vitamins Are Water-Soluble
Unlike some vitamins, B vitamins are water-soluble. This means they are not stored in the body and need to be replenished daily through diet.
Fact 4: B12 A Special Case
Vitamin B12 is the only B vitamin that can be stored in the body (especially the liver) for many years. However, it is also the only B vitamin that is not found naturally in plant foods, so supplementation is important for people following a vegan diet.
Fact 5: The “Energy” Vitamins
B vitamins are often called the “energy” vitamins. But they don’t provide energy themselves – they assist in converting food into energy our bodies can use.
Fact 6: The “Anti-Stress” Vitamins
B vitamins, especially B5 (Pantothenic Acid), are known for their role in helping the body cope with stress. Among other things, they are necessary for healthy adrenal function.
Fact 7: B Vitamins and Beer
Here’s a fun fact for the beer lovers: The brewer’s yeast used in beer production is a rich source of B vitamins, particularly B3 (Niacin), B6 (Pyridoxine), and B9 (Folate). Just remember to drink responsibly!
