Medically CitedOverview
If your energy levels are low and stress levels high, you may have considered taking a vitamin B complex. Essential to optimal health, vitamin B is more complicated than many of the other nutrients because it refers to a group of eight separate compounds.
Registered dietitian, author, and podcaster Bonnie Taub-Dix, RDN, notes: “B vitamins are important because they play a role in energy production and functions that impact your heart, brain, and cells (1).”
These water-soluble nutrients can’t be stored in the body, so we have to derive them from vitamin B-rich foods or supplements. Why is B so essential to health and well-being? Keep reading as we look at the benefits of vitamin B, break down the eight types, and provide recommended daily intake and safe use information.
What is Vitamin B?
Vitamin B is a group of eight water-soluble nutrients that play a key role in energy production, cellular metabolism, red blood cell formation, and developing genetic material. This class of nutrients is also significant to the brain, heart, nervous system, and immune function, regulating mood and improving resilience to stress.
While vitamin B doesn’t directly slim you down, it is central to metabolic function, so it may also support weight management and balance blood sugar levels. This key nutrient also supports skin health and is an ingredient in some cosmetic and beauty products for its anti-aging and rejuvenation properties.
There is a wide range of foods high in vitamin B available, so a deficiency in the U.S. is not overly common, but some groups like older individuals, people following a plant-based diet, pregnant women, and those who do not get enough B-rich foods should consider supplementing.
The 8 B Vitamin Types
The class of B vitamins includes eight different types of nutrients, each with a specific function in the body. Let’s break down the B vitamins listB and the key roles of each in health and well-being.
- B1 (Thiamine)-This nutrient helps the body convert food into energy, and it supports the health of the nervous system.
- B2 (Riboflavin)-Vitamin B2 also supports the conversion of food into energy and is especially central in supporting the metabolism of fats and proteins. In addition, it supports the health of the nervous system, eyes, and skin.
- B3 (Niacin)– Niacin helps support cellular development, and it also plays a role in converting food into fuel for the body. Vitamin B3 also enriches the skin (2), supporting healthy hydrating levels, lowering inflammation, tightening the pores, and improving tone and texture.
- B5 (Pantothenic Acid)– This nutrient offers several health benefits, including helping to support the breakdown of food into energy, and it is also involved in the production of red blood cells and some hormones. Pantothenic acid also supports skin health, helping to maintain moisture levels, heal wounds, and lower inflammation.
- B6 (Pyridoxine)– One of the most important in this class, vitamin B6 helps metabolize proteins, carbohydrates, and fats into energy, produces red blood cells, and supports the nervous system, brain, and immune health (3).
- B7 (Biotin)– Biotin is central to helping break down fats, carbs, and proteins into energy, and it also supports the nervous system and helps enhance the health of the skin, hair, and nails.
- B9 (Folate)– Folate supports healthy red blood cell production, and it lowers homocysteine levels to strengthen heart health. Vitamin B9 is also central in DNA and RNA production and brain health, and it’s important during pregnancy to support the health of the fetus and help prevent birth defects (4).
- B12 (Cobalamin) – Vitamin B12 also lowers homocysteine levels to support heart health, and it plays a key role in DNA synthesis, nerve function, metabolism, and red blood cell formation.
Benefits of Vitamin B
This class of nutrients offers multiple advantages to health and well-being. These are some of the top vitamin B complex benefits:
Helps Boost Energy
Vitamin B helps produce the key enzymes required to break down carbohydrates, fats, and proteins. For this reason, it is central to cellular energy production and helps optimize your daily levels. It may also reduce post-exercise fatigue and improve exercise performance, according to a study published in the International Journal of Medical Sciences (5).
Supports Brain and Nervous System Health
The B vitamins, in particular B6 and B12, support cellular metabolism and nerve function, helping to optimize brain and nervous system health. They produce DNA, detoxify the cells, and improve communication between neurons.
In addition, they help boost the synthesis of key neurotransmitters like dopamine, serotonin, GABA, and norepinephrine to enhance cognitive functions like memory. A research review and meta-analysis published in Nutrition Reviews found support for the benefits of B vitamins in helping to slow cognitive decline (6).
Helps Balance Mood and Stress Levels
Vitamin B is sometimes known as the ‘stress nutrient’ for its potential to promote relaxation. The increase in neurotransmitters like serotonin and dopamine helps boost positive mood, and heightened levels of GABA may ease stress levels.
A population study published in the Journal of Affective Disorders found that a higher intake of B vitamins, and biotin in particular, was associated with lower levels of stress, anxiety, and depression (7).
Helps Strengthen the Immune System
Vitmain B supports immune health by generating the cellular energy required to fight infections, making red and white blood cells, decreasing inflammation, and producing illness-fighting antibodies.
B vitamins also help manage stress levels, which helps decrease susceptibility to infection and support health. A review article published in Frontiers in Nutrition examined the role of the B vitamin family in regulating immunity (9).
Supports Skin Health
B vitamins are often included in skincare creams and serums for their complexion-enhancing properties. Some types have antioxidants that lower oxidative stress to strengthen the skin barrier, and B5 increases collagen production to tighten the skin and smooth wrinkles and lines.
Several B vitamins boost hydration in the skin, in particular niacinamide, and these nutrients have anti-inflammatory agents that help decrease redness and speed up healing. A review in Dermatology Reports discussed the benefits of B vitamins in the treatment of skin conditions like acne, psoriasis, and eczema (10).
What Are the Best Food Sources of Vitamin B?
The best way to derive your intake of vitamin B is by consuming foods rich in this nutrient, and fortunately, there are many. Let’s break down what you can eat to derive specific B vitamin types.
Best food sources to naturally boost your Vitamin B intake.
| B1 (Thiamine) | Meat, fish, whole grains, legumes, seeds, nuts, bananas, oranges, some fortified cereals |
|---|---|
| B2 (Riboflavin) | Meat, eggs, milk, cheese, yogurt, leafy greens, mushrooms, some fortified cereals, breads, and grains |
| B3 (Niacin) | Meat, fish, legumes, nuts, some fortified cereals, breads, and grains |
| B5 (Pantothenic Acid) | Meat, fish, seafood, eggs, mushrooms, tomatoes, broccoli, avocado, potatoes, whole wheat, mild, sunflower seeds, oats, chickpeas, brown rice |
| B6 (Pyridoxine) | Meat, fish, chicken, potatoes, non-starchy fruit, peanuts, oats, bananas, soybeans, watermelon, some fortified cereals |
| B7 (Biotin) | Meat, fish, eggs, nuts, seeds, spinach, sweet potato, broccoli, egg yolk, whole grains, soybeans |
| B9 (Folate) | Beef liver, nuts, peas, beans, fruits, leafy green vegetables like spinach and Brussel spouts, fortified breads and cereals |
| B12 (Cobalamin) | Meat, fish, eggs, clams, dairy products, nutritional yeasts, some fortified cereals |
Recommended Daily Intake
The recommended daily intake of vitamin B varies by age, gender, and pregnancy status, and there are separate daily values for each of the eight nutrients. These are the suggested intake levels for adults:
| Vitamin | Adult Men | Adult Women | Pregnant/Lactating Women |
|---|---|---|---|
| B1 (Thiamine) | 1.2 mg | 1.1 mg | 1.4 mg |
| B2 (Riboflavin) | 1.3 mg | 1.1 mg | 1.4 mg |
| B3 (Niacin) | 16 mg | 14 mg | 18 mg |
| B5 (Pantothenic Acid) | 5 mg | 5 mg | 6 mg |
| B6 (Pyridoxine) | 1.3 mg | 1.3 mg | 1.9 mg |
| B7 (Biotin) | 30 mcg | 30 mcg | 30 mcg |
| B9 (Folate) | 400 mcg | 400 mcg | 600 mcg |
| B12 (Cobalamin) | 2.4 mcg | 2.4 mcg | 2.6 mcg |
Should You Take a Vitamin B Supplement?
As there are many foods rich in vitamin B, it is not difficult for many people to get the recommended intake from their daily meals. However, some individuals may be more prone to deficiency or need a higher daily intake, in which case supplements are a good idea to reach the levels required.
Women who are pregnant or nursing need higher levels of these nutrients, with B12 and folate being especially important for growth and development. In addition, older adults often have difficulty with vitamin B12 absorption, making supplementation important.
Certain health conditions can lead to a vitamin B deficiency, including celiac disease, anorexia, alcoholism, and Crohn’s disease. In addition, there are potential interactions with some medications.
If you think you may be low in vitamin B, see a healthcare practitioner for a blood test and to discuss possible supplementation and dosing. Some of the signs of a vitamin B deficiency may include:
- Fatigue and weakness
- Memory loss and/or confusion
- Numbness in the hands and feet
- Difficulty with balance and coordination
- Changes in mood
- Loss of appetite
Side Effects and Safety
In most cases, vitamin B is safe to take every day as long as you follow the recommended intake. However, taking an excess amount could lead to side effects associated with B vitamin toxicity, which may include:
- Nausea
- Vomiting
- Skin flushing
- Digestive upset
- Excess thirst
- High blood sugar levels
- Nerve damage
If you experience these issues, see a healthcare practitioner immediately for assessment and treatment. Individuals who are pregnant, taking medication, or who have a health condition should also make sure to consult with a physician regarding vitamin B supplementation and dosage intake.
FAQ
Q: What does vitamin B do?
A: Vitamin B has many functions in the body, but the primary ones are converting food into energy, producing genetic material, supporting brain, heart, and immune system health, enhancing the skin, and managing stress levels.
Q: Can vitamin B help with weight loss?
A: While vitamin B does not directly help weight loss, it plays a central role in supporting metabolic function and producing energy. This could help support fat-burning indirectly and may help boost activity levels to burn calories.
Q:What food is highest in vitamin B?
A:There are several foods rich in vitamin B. Top choices include fish, eggs, legumes, dairy products, seeds, leafy greens, and meats like beef, liver, and chicken.
Q: What happens if I get too much vitamin B?
A:Taking too much vitamin B can lead to symptoms like diarrhea, vomiting, nausea, and skin rash. If the excess intake persists, you could develop nerve damage over time.
Q: Who should take a vitamin B supplement?
A: Individuals who are more likely to develop a vitamin B deficiency include vegans and vegetarians, older people, and those who do not consume enough of the foods rich in this nutrient. In addition, pregnant women should take a supplement and particularly ensure adequate levels of folate.
The Bottom Line
Vitamin B is a group of 8 compounds that play a central role in energy production, cellular metabolism, red blood cell formation, and mood, as well as heart, brain, immune system, nervous system, and skin health.
There are numerous vitamin B-rich foods available, but individuals who do not derive enough of these vital nutrients from meals may consider taking a daily supplement. If you think you need more essential B vitamins, consult with a healthcare practitioner for assessment and advice.
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15 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Nicotinic Acid/Niacinamide and the Skin: https://pubmed.ncbi.nlm.nih.gov/17147561/ Vitamin B6 Supplementation Increases Immune Responses in Critically Ill Patients: https://pubmed.ncbi.nlm.nih.gov/17147561/
[3] Vitamin B6 Supplementation Increases Immune Responses in Critically Ill Patients:https://www.nature.com/articles/1602439
[4] Folic Acid and the Prevention of Birth Defects: 30 Years of Opportunity and Controversies:https://pmc.ncbi.nlm.nih.gov/articles/PMC9875360/
[5] A Functional Evaluation of Anti-Fatigue and Exercise Performance Improvement Following Vitamin B Complex Supplementation in Healthy Humans, A Randomized Double-Blind Trial:https://pubmed.ncbi.nlm.nih.gov/37786445/
[6] B Vitamins and Prevention of Cognitive Decline and Incident Dementia: A Systematic Review and Meta-Analysis:https://pubmed.ncbi.nlm.nih.gov/34432056/
[7] Dietary Intake of B Vitamins and Their Association With Depression, Anxiety, and Stress Symptoms: A Cross-Sectional, Population-Based Survey: https://pubmed.ncbi.nlm.nih.gov/33848753/
[8] The Effect of B-Vitamins on the Prevention and Treatment of Cardiovascular Diseases: a Systematic Review and Meta-Analysis:https://pubmed.ncbi.nlm.nih.gov/37850302/
[9] Metabolism of Dietary and Microbial Vitamin B Family in the Regulation of Host Immunity: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00048/full
[10] Vitamin B Group Levels and Supplementations in Dermatology:https://pmc.ncbi.nlm.nih.gov/articles/PMC10099312/
[11] B Vitamins: Functions and Uses in the Brain:https://pmc.ncbi.nlm.nih.gov/articles/PMC9662251/
[12] B Vitamins and the Brain: Mechanisms, Dose, and Efficacy—A Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
[13] Vitamin B12 in Health and Disease:https://pmc.ncbi.nlm.nih.gov/articles/PMC3257642/
[14] B Vitamins, Work-Related Stress, and Emotional Mental Disorders: A Cross-Sectional Study Among Nurses in Indonesia: https://onlinelibrary.wiley.com/doi/full/10.1002/nop2.1213
[15] A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals: https://pmc.ncbi.nlm.nih.gov/articles/PMC6770181/
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