Vitamin B Complex Benefits

Vitamin B complex includes a bunch of water soluble vitamins that share common characteristics and hence grouped under one name. All B vitamins are extremely, important and considered essential micronutrients that must be obtained to ensure optimal health and well- being. Vitamin B complex can be consumed in moderate concentration via diet and nutritional supplements with minimal risk of toxicity since excessive doses are excreted in urine.

Vitamin B Complex Benefits

Vitamin B complex maintains and modulates essential biological mechanisms in the body that are discussed briefly in the table below:

Used For


Energy Production

Vitamin B1, B7 and B6 acts as co-factors for different metabolic enzymes that are involved in generation of energy by metabolism of food. Moderate deficiency of any of these vitamins affects metabolic machinery of the cells leading to fatigue, weakness and irritability.

Nervous System

Vitamin B complex is required for optimal neurological functioning of brain by promoting normal functioning of hormones and neurotransmitters in memory consolidation and other higher mental functioning.

Digestive System

Vitamin B Complex promotes digestive functioning of the human body by stimulating the release of gastric acid. Deficiency of Vitamin B1, B6 and B7 lead to impaired digestion and malabsorption of dietary nutrients. Vitamin B6 is especially known for its function of enhancing the absorption of other vitamins.

Concentration and Memory

Vitamin B5 and Vitamin B6 promotes memory and concentration by dissolving and neutralizing higher levels of homocysteine that is toxic to brain health. Deficiency of Vitamin B12 is associated with sub-acute combined degeneration of brain and other deficits of normal brain functioning.

Healthy Hair, Skin and Nails

Almost all B vitamins like B1, B2, B6, B5, B7 and B12 are required for growth and development of superficial layers of skin and its appendages. Deficiency of B vitamins leads to dandruff, dry scaly skin, dermatitis, dementia, graying of hair, and other pre-mature signs of aging. Vitamin B6 is given for the management of psoriasis, seborrheic dermatitis, acne and other skin lesions.

Healthy Pregnancy

Deficiency of folate (vitamin B 9) is associated with a higher risk of neural tube defects in the baby and other structural or functional deformities or anomalies. In addition, mothers who are deficient in folate and B12 levels develop loss of pregnancy due to anemia and other defects. According to the recommendations of Center for Disease Control, 400 mg of folate is required by every pregnant woman to prevent disastrous complications.

Pernicious Anemia

Vitamin B12 and folate are required for the formation of hemoglobin by acting as carbon donors. Deficiency of Vitamin B12 and folate leads to pernicious anemia (marked by megaloblasts in the blood that are abnormally large and distorted red blood cells). When these large sized cells are allowed to pass from small blood vessels, mechanical damage to the walls leads to higher rate of cell breakdown and eventually anemia.

Cardiovascular Diseases

Vitamin B12 is responsible for controlling serum concentration of homocysteine levels that is highly associated with ischemic heart diseases and other vascular disorders that may culminate in life threatening sequelae.

Synthesis of DNA

Vitamin B12 and folate acts as carbon donors in the formation of DNA base-pairs. Any deficiency of B6, B12 and B7 may affect physical growth and development.

Cancer Prevention

High serum concentration of B vitamins is considered protective against breast, lung and liver cancers by neutralizing free radicals and toxins.

Mental Wellness

Optimal serum concentration of B- vitamins promote mental well- being and decrease the risk of developing depression, anxiety, memory decline, age related cognitive decline and other diseases of elderly.

Premenstrual Syndrome

Due to the role of B complex as co-factor, supplementation is helpful in controlling the symptoms of pre-menstrual syndrome, especially vitamin B6 that plays an important role in controlling hormonal fluctuation.

Morning Sickness

Micronutrients are helpful in stabilizing mood as well as hormones. If you are pregnant, you need extra micronutrients to stabilize serum concentration of hormones and neurotransmitters.

Kidney Stones

Pyridoxine when combined with other minerals like magnesium is known to prevent stone formation in the kidneys. This function is achieved by controlling and modulating the concentration of oxalate in the urine and other minerals that takes part in the formation of stones.

Vitamin B Complex Foods

Vitamin B Complex can be obtained in supplemental form as over the counter dietary aid; however, since Vitamin B Complex is abundant in nature, natural sources are preferable over supplemental forms.

Vitamin B Type

Food Source

Vitamin B1

Lentils and legumes contain the highest amounts of Thiamine. In addition, cereals (like rice, wheat), vegetables (like spinach, broccoli, lettuce) and fish, eggs and poultry also contain high amounts of Vitamin B1.

Vitamin B2

Riboflavin is concentrated in broccoli and other green leafy vegetables, fresh fruits and dairy products.

Vitamin B3

The richest sources of vitamin B3 include white meat (salmon, tuna and chicken) in addition to legumes and wheat.

Vitamin B5

Pantothenic acid is present in high concentration in mushrooms, broccoli, yogurt, avocadoes, lentils and spilt- peas.

Vitamin B6

Vitamin B6 is richly concentrated in foods like high quality proteins (beef, fish, mutton), dairy products like cheese.

Vitamin B7

Biotin or Vitamin B7 is richly distributed in almost all high quality foods like poultry and red meat, eggs and salmon. If you are consuming a well- balanced diet, chances are rare of developing nutritional deficiency.

Vitamin B9

Folate is present in green leafy vegetables like spinach, green turnips, asparagus, fenugreek and other fruits and vegetables. Other notable sources include dried beans and legumes. You can also obtain folate-fortified cereals and food products.

Vitamin B12

Vitamin B12 is present in all leafy green vegetables in addition to fish, crabs, eggs, milk and other dairy products like cheese, red meat and poultry. Other sources include cereals and soy.