There are many B-vitamin supplements on the market, but what are the benefits of B-vitamins and are they important to take? B-vitamins play numerous roles in processes carried out in the body displaying multiple health benefits for the nervous system, for energy production and for brain health, as well as being beneficial for the health of skin, hair, and nails.

Why are B-vitamins important?

B-vitamins can affect your whole body from your head to your toes. B-vitamins are important for the health of the body as they are considered coenzymes working to ensure that the enzymes carry out the thousands of processes required for the optimal function of the body.

How many B-vitamins are there?

B-vitamins are a group of eight water-soluble vitamins which means that they are readily excreted from the body and need to be replenished daily. Whilst other vitamins and supplements such as Vitamin C, Vitamin D, and Omega-3s attract the attention of consumers and manufacturers alike, B-vitamins are under-rated providing health benefits for the whole body, so it is important to understand their benefits.

Health benefits of B-vitamins

B-vitamins are important for the conversion of food into energy, for maintaining a healthy nervous system, for brain function, supporting mood, digestion, improving sleep quality, red blood cell formation, strengthening the immune system and supporting the development of the foetus during pregnancy.

Each of the eight B-vitamins plays a critical role in keeping you healthy and they include:

• Vitamin B1, also known as Thiamine, works to help in the breakdown of food into energy, as well as supporting the nervous system.
• Vitamin B2, also known as Riboflavin, helps with the production of energy as well as displaying antioxidant properties to help protect eyes, skin, and the nervous system.
• Vitamin B3, also known as Niacin, helps to support metabolism, maintains healthy cholesterol levels, and improves circulation in the body.
• Vitamin B5, also known as Pantothenic Acid, helps in the breakdown of fats and carbohydrates into energy, as well as for hormone production.
• Vitamin B6, also known as Pyridoxine, helps in metabolism of protein, production of neurotransmitters and to produce hormones.
• Vitamin B7, also known as Biotin, helps energy production, and is known to help maintain healthy skin, hair and nails.
• Vitamin B9, also known as Folic Acid or Folate, is a B-vitamin that is well known for being vital for foetal development, red blood cell formation, and for a crucial process called methylation, a process crucial for the repair of our genetic material and for neurotransmitter production.
• Vitamin B12, also known as Cobalamin, is vital in the production of red blood cells and energy, for maintaining a healthy nervous system and for methylation alongside folate.

Vitamin B4 and Vitamin B8 at one point were part of the B-vitamins but were removed as they did not fit the definition of a vitamin.

What foods contain B-vitamins?

B-vitamins are naturally found in a variety of foods with some foods being very good sources of individual B-vitamins such as folate in dark green, leafy vegetables, whilst vitamin B-12 is almost exclusively found in animal products. Vegetarians and vegans will not in general meet the body’s daily needs for vitamin B-12 and will have to supplement.

What is a B-Complex supplement?

B-Complex vitamin is the term used by manufacturers who combine all the eight B-vitamins in one supplement since they all work in synergy to help enhance energy, support brain function, production of red blood cells, and maintaining healthy nerve function. A B-complex vitamin supplement will contain B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) B12 (cobalamin), biotin and folic acid (methylfolate). Whilst the B-vitamins all share common benefits, each B-vitamin also has its own individual role.

Are there any side effects of taking a B-Complex supplement?

All B-vitamins are water soluble which means that they are easily excreted, often without side effects, and the body needs to replenish them constantly. Be careful if you are taking multiple supplements containing Vitamin B6.

Both Vitamin B6 deficiency and high intake of B6 have been described as risk factors for peripheral neuropathy. Taking a B-Complex supplement such as B-50 or B-100 Complex would be safe if you do not take multiple supplements which also contain this B-vitamin.

Can B-vitamins cause constipation as a side effect?

Most B-vitamins do not cause constipation, and some, such as B1, B3, and B6 may support proper digestion and so help reduce constipation.

Should you take a B-Complex vitamin?

Whilst some people may get all their B-vitamins from a healthy and balanced diet, there are many others who will not get their daily requirements for various reasons:

• As we age, our digestion and production of digestive enzymes is markedly reduced so even a healthy diet may not provide the amount of B-vitamins needed.
• A gluten-free diet may lead to Vitamin B deficiencies as many gluten containing grains are fortified with B-vitamins which are often not found in gluten-free foods.
• A restrictive diet such as being a vegetarian or vegan can result in vitamin B deficiencies, especially of Vitamin B12.
• Vitamin B absorption is often reduced as we age
• Inflammatory bowel disorders can result in poor vitamin absorption including the B-vitamins.
• During pregnancy and whilst breastfeeding, the needs for B-vitamins increases. Always take a supplement approved for use during these life stages.
• Certain medications, such as those for heartburn, can lower levels of B-vitamins.

These are just some of the factors that can cause Vitamin B deficiencies even when eating a healthy and balanced diet.

Choosing the right Vitamin B supplement

The most common question I am asked about B-vitamin supplements is “which is the best B-vitamin supplement”?

Some of the B-vitamins require the addition of a methyl group before they can perform their roles in the body. This process, called methylation, makes it easier for the body to absorb them, and utilise them effectively as they are the active forms used by the body. Some people also have a genetic mutation, MTHFR genetic mutation, that makes it harder for them to convert standard B-vitamins into their active form.

Not all B-vitamins require methylation but notably folic acid into methylfolate, and cobalamin into methylcobalamin are two active forms of B-vitamins that support numerous aspects of health.

Methylated B-vitamins work quickly to enhance energy, improve brain function, and help overall health since the body does not have to work hard to convert them into active forms. Almost everyone can take methylated B-vitamins as they are bioactive and play a role in metabolism, energy production, heart health, and brain function.

Life Extension Bioactive Complete B-Complex is one of the best B-Complex supplement and offers the complete spectrum of highly absorbable B-vitamins. This gluten-free vitamin B supplement is also suitable for vegetarians. Except for a few people who may have an excess of some B-vitamins, almost everyone would benefit from taking a bioactive vitamin B supplement.

If you are taking a multivitamin, or have a need for a specific nutrient such as B12 for vegans, speak to your pharmacist before introducing this B-Complex supplement.