Unlike its fellow micronutrients, the B vitamin actually refers to eight different vitamins. You probably even know them by other names like folic acid, biotin, and riboflavin. You need all eight forms of B vitamins to stay healthy. However, because the benefits of B vitamins depend on the type, it may be helpful to dig a little deeper. So let’s do exactly that.
What are B vitamins?
There is not just one B vitamin, but eight different types. However, to further complicate matters, it does not have B vitamins one through eight. Instead, it goes from B1 to B3, B5 to B7, B9 and B12. Vitamins B4, B8, B10 and B11 no longer count as vitamins because the human body does not they technically need them to survive.
the eight B shapes that meet the technical definition of a vitamin (meaning you need it to live) are:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- vitamin B6
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid/folate)
- B12 vitamin
Together, these vitamins play an important supporting role in your body. They help the enzymes in your organs work as they should, which means they’re involved in everything from processing food to moving oxygen and nutrients throughout your body.
As a result, people often equate persistent fatigue with a low B vitamin level and recommend a B vitamin complex for a boost of energy.
While taking a B complex, which contains all eight B vitamins, can help you get your RDA, you may be able to get it from your diet.
Add B vitamins to your diet
As you probably guess, since vitamin B comes in eight forms, it’s going to be hard to find a food that ticks all the boxes. That being said, there are some food sources that provide multiple types of B, and thus many of the benefits of B vitamins.
Some of the better Whole food sources of B vitamins include:
- Salmon (B1, B2, B3, B5, B6, B9, B12)
- Eggs (B1, B2, B3, B5, B7, B12)
- Legumes (B1, B2, B3, B5, B6, B7)
- Nuts (B1, B2, B6, B7)
- Tofu (B1, B2, B6, B9, and more if you buy fortified firm tofu)
- Whole grains (B1, B3, B5, B6)
Beyond that, if you think you need more of a specific B vitamin, or if a doctor tells you to increase your intake, you should dig into that particular form. To help there, we made a summary of all the best food sources of different types of B vitamins.
Diet gives you a great place to start when it comes to getting the nutrients you need. But talk to your doctor, too, especially if you experience persistent fatigue or are on a vegetarian or vegan diet.
If you have a malabsorption disorder, you are more likely to be deficient in B vitamins. If you are taking certain medications, such as metformin and PPIs (eg, omeprazole), you may also be at increased risk of vitamin B12 deficiency. If you are affected by any of these key nutrients or not getting enough of these key nutrients, you can absolutely reap the benefits of taking a B vitamin supplement.
Science-Backed Benefits of B Vitamins
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What are the benefits of taking vitamin B, exactly? If you’ve read this far, you probably already know that it depends on the type of B you’re talking about. To clear things up and motivate us all to get enough of these essential nutrients, we’ve listed the benefits of B vitamins by type.
B1: proper cell function
Vitamin B1, also known as thiamine, plays an important role in supplying cells with energy. Specifically, your body need it to obtain energy from nutrients to enhance cell growth and function. Being B1 deficient is a bit like walking around with a nearly dead battery.
B2: Protection
B2, also known as riboflavin, not only reduces the risk of certain types of cancer and other Health conditions, but Also helps your body fights aging, inflammation and cellular oxidation. To have the line of defense your body needs, make sure you’re getting enough riboflavin.
B3: a lot of things
Vitamin B3 or niacin does not a little on your bodyincluded:
- Highly strung system function
- Digestion
- Converting nutrients into energy
- cholesterol production
B3 deficiency can contribute to everything from headaches and fatigue to hallucinations.
B5: Drives key processes for critical components of the body
Pantothenic acid, or vitamin B5, helps your body metabolize fat, produce hormones, and form red blood cells. In simple terms, this vitamin supports the health of your nervous system and brain.
B6: General health
Without enough vitamin B6, your body has to work overtime to keep your immune and nervous systems healthy. It also supports the metabolism of proteins, carbohydrates and fats.
B7: Healthy hair, skin and nails
You have probably already seen supplements with biotin in them. People commonly take more of this in an effort to support nail, hair, and skin health. It also plays a role in energy storage.
B9: Extra important during pregnancy
your body uses B9 or folic acid to make your genetic material (DNA and RNA, specifically) and support the production of red blood cells. Everyone needs it, but this one is especially important if you’re pregnant. Getting enough B9 ties directly to a reduction in birth defects.
B12: prevention of anemia
You you need B12 to create healthy red blood cells. B12 also provides your nervous system with what it needs. Many of the best food sources of vitamin B12 are meat and fish. If you follow a vegetarian or vegan diet, you may benefit from a supplement.
Drawbacks of vitamin B complex supplements
Many of the benefits of the B vitamin come without risk. That’s because the eight B vitamins are water solublejust like vitamin C. That means if you take in more than your body needs, it expels it as a waste product.
That being said, taking too many of these vitamins on an ongoing basis, usually in supplement form, can lead to toxicity. For example, a long-term intake of more than 200 to 500 milligrams of vitamin B6 per day may be associated with neuropathy. Many of the biggest problems come from excess niacin. Here are some details:
Problems for people with diabetes
B3 (niacin) can have an adverse effect on your blood sugar levels and the functionality of your insulin. If you have diabetes, you probably know that both spell trouble. Talk to your doctor before adding any form of niacin through supplements, including a B-complex vitamin. Specifically, watch out for nicotinic acid, a synthetic form of niacin.
Doses greater than 1 to 3 grams per day of B3 may also cause trouble I like it:
- redness
- nausea and vomiting
- brown skin pigmentation
- Headache
- Skin itch
- Elevated liver enzymes
Should you take vitamin B every day?
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What are the benefits of vitamin B? Now you know: It depends on the type. However, in general, all eight vitamins play an essential role in your body.
But that does not mean that everyone should take a B complex. For starters, most people can get the benefits of B vitamins from food.
Talk to your doctor before adding B supplements to your rotation. If you are pregnant or vegetarian or vegan, you might benefit from taking B6 or B12, respectively.
Most people will not overdose on B vitamins because their body eliminates them. However, constantly taking B3 and B6 in excess can cause problems.
If you’re not sure if you should take B vitamin supplements, ask your doctor to do a blood test. This can identify any deficiencies so you can tell if you need more B, or if you’d just be wasting your money.
The information contained in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified healthcare provider regarding any questions you may have about a medical condition or healthcare goals.
