B Vitamins: Benefits, Recommended Intake, Foods and Side Effects

The human body needs a variety of vitamins and minerals to function properly. Vitamins B are important for the production of red blood cells, the formation of collagen, and the conversion of food into energy.

Vitamin B is a group of 8 water-soluble vitamins that are important for human health. It is an essential nutrient for the body and helps with metabolism, brain function, and maintaining healthy skin.

Vitamin B is a complex nutrient found in many foods, such as yeast extract, liver and kidney. The human body cannot produce vitamin B on its own and it needs to be consumed through food or supplements. Deficiency of this vitamin can lead to various problems such as fatigue and irritability.

Many people are able to get their daily requirements for Vitamin B from a healthy, balanced diet. That being said, there are many other individuals who may benefit from taking a Vitamin B Complex supplement due to the fact that they have an insufficient amount of the vitamin in their system.

What are B Vitamins?

Vitamin B are a group of organic compounds that are essential for the normal functioning of the human body. They are also known as B complex vitamins. The B complex vitamins are a group of water-soluble vitamins that are essential for human health.

There are eight different types of Vitamin B, namely:

  • Vitamin B1 – thiamin. Vitamin B1 is vital to the healthy growth and function of organs, including the brain and heart.
  • Vitamin B2 – riboflavin. The body needs vitamin B2 to break down fats and drugs.
  • Vitamin B3 – niacin. The body needs niacin to maintain healthy skin, nerves, and digestion. Doctors sometimes prescribe high doses of niacin to help improve cholesterol levels.
  • Vitamin B5 – pantothenic acid. Vitamin B5 is essential for the health of the brain and nervous system.
  • Vitamin B6 – pyridoxine. Vitamin B6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.
  • Vitamin B7 – biotin. Biotin is essential for healthy hair, nails, and nerve function.
  • Vitamin B9 – folic acid. The body uses folic acid or folate, its natural form to make DNA and genetic material. Before and during pregnancy, sufficient amounts of folic acid help to reduce the risk of certain birth defects.
  • Vitamin B12 – cobalamin. The body’s nerve and blood cells require vitamin B12. Adequate levels of B12 also prevent pernicious anemia, which is a deficiency of this nutrient.

Daily Recommendations for Vitamin B-complex Supplement

Vitamin B-complex is a group of 8 water-soluble vitamins that are important for metabolic processes in human. These vitamins are needed for the body to convert food into energy, maintain healthy skin and hair, and for healthy nerve cells.

However, some contain very high levels of certain B vitamins. Before taking a high-dose supplement, talk with a doctor.

VitaminsMalesFemalesDuring pregnancyDuring breastfeeding
Vitamin B11.2 mg1.1 mg1.4 mg1.4 mg
Vitamin B21.3 mg1.1 mg1.4 mg1.6 mg
Vitamin B3 or dietary equivalents16 mg14 mg18 mg17 mg
Vitamin B55 mg5 mg6 mg7 mg
Vitamin B6 (adults 19-50)1.3 mg*1.3 mg*1.9 mg2.0 mg
Vitamin B730 mcg30 mcg30 mcg35 mcg
Vitamin B9 or dietary equivalents400 mcg400 mcg600 mcg500 mcg
Vitamin B122.4 mcg2.4 mcg2.6 mcg2.8 mcg
Recommended intake of vitamin B complex supplements

The National Institutes of Health advises that male adults over 51 require 1.7 mg and female adults over 51 require 1.5 mg.

What is Vitamin B Deficiency?

Vitamin B deficiency is a condition where there is not enough vitamin B in the body. Vitamin B is an important vitamin that helps the body to make red blood cells, produce DNA, and maintain nerve cells. There are eight different types of vitamin B; each one is important for maintaining healthy bodily functions.

A person can develop a vitamin B deficiency if they do not have enough of these vitamins in their diet or if they cannot absorb them properly. This may be because they have an illness or are taking certain medicines that interfere with vitamin absorption, such as oral contraceptives. A lack of vitamin B can lead to many health problems, including anemia, nerve damage, and impaired cognitive function.

Vitamin B deficiency can cause many different symptoms including fatigue, poor appetite, and weight loss. If left untreated it can lead to serious health problems like anemia and neurological disorders.


Vitamin B is an important nutrient for the human body. It is essential for maintaining healthy skin, hair, and nails. The symptoms of a vitamin B deficiency can be different depending on the person’s age and health.

The most common symptoms of vitamin B deficiency are:

  • Cracked or dry skin.
  • Fatigue
  • Anemia
  • Irritability
  • Sore tongue

A doctor may conduct a blood test to confirm a vitamin B deficiency.

Benefits and Uses of Vitamin B-complex Supplement

Vitamin B-complex is a supplement that has been used for many years, and it has been found to have many benefits. It is also important to note that most of the benefits are not seen until the body has had time to build up a store of vitamin B-complex.

The following are some of the benefits associated with taking Vitamin B-complex supplements:

Depression and Anxiety

B-complex supplements are an easy way to get many of the necessary vitamins and minerals that are often lacking in our daily diets. There are many benefits of taking b-complex supplements, and they can be used to help with both depression and anxiety.

B-complex supplement is a popular remedy for depression and anxiety. It has been found that people with low levels of vitamin B12 or folate have an increased risk of depression.

Skin Wounds

Vitamin B is a group of eight water soluble vitamins that are essential for the body. They help in the metabolism of food and the release of energy from food. The B-complex vitamins are also important for healthy skin, hair, and eyes.

B6 aids in the production of hemoglobin, which carries oxygen to cells throughout the body. It also helps with protein synthesis and red blood cell production, which is important for healthy skin. Vitamin B12 is necessary for healthy skin because it helps produce DNA and red blood cells that carry oxygen to cells throughout your body.


Migraine is a neurological disorder characterized by recurrent headaches. It is one of the most common types of headaches in adults. A migraine affects the nervous system and can cause severe pain, sensitivity to light, nausea, vomiting and dizziness.

B-complex supplements for Migraine treatment has been shown to be successful in reducing the frequency of migraine attacks. It can also help to reduce the severity of migraine attacks.

The B-complex supplement for Migraine treatment should be taken with food. It can also be taken on an empty stomach if you have a mild headache or if you are taking it to prevent migraines from starting.


Some women may experience symptoms of PMS, such as breast tenderness, mood swings and food cravings. This can be because of a lack of certain vitamins and minerals. A B-complex supplement can help with these symptoms.

To help with PMS symptoms, many people turn to B-complex supplements. These supplements are available in most drugstores and health food stores. They are often marketed as a natural way to relieve PMS symptoms without any side effects like an anti-depressant might have.

However, there is not enough reliable evidence to show that B-complex supplements can actually help with PMS symptoms or that they are safe for use in this way.

Heart Disease

B-complex vitamins are essential for the health of the heart. They improve cardiovascular function and reduce the risk of heart disease.

B-complex supplements are used to improve the functioning of the heart and cardiovascular system. They are often recommended for people who have a history of heart disease, high cholesterol, or diabetes. They can also be prescribed following a surgery or childbirth.

A B-complex supplement can be taken in tablet form, as a liquid, or in capsules. It is important to follow your doctor’s instructions on how much you should take each day and for how long you should take it.

Alzheimer’s Disease and Dementia

B-complex vitamins are essential for the healthy functioning of the brain. They help in the production of neurotransmitters and keep the nervous system healthy and should be taken as a supplement if one is not getting enough from diet.

B-complex supplements are usually used to treat a deficiency in B vitamins. They can also be used for other purposes such as treating Alzheimer’s disease and dementia.

There is a significant amount of evidence that suggests that the B-complex supplement may help people with Alzheimer’s disease or dementia. Studies have shown that people who take the supplement have better mental functioning than those who don’t take it.

Who Should Take B-Complex Vitamins?

B-complex vitamins are essential for a number of bodily functions. They help the body produce energy and they also help maintain healthy skin, hair, and eyes.

B-complex vitamins can be found in food sources like vegetables, fruits, and grains. However, not many people are able to eat enough of these foods to get their daily recommended dosage of B-complex vitamins.

There is no specific age or gender that should take B-complex vitamins. Anyone who wants to maintain a healthy lifestyle should consider taking them as a supplement. Therefore some people should take B-complex vitamin supplements to meet their daily needs.

Which Foods Contain B Vitamins?

B vitamins are important for a variety of reasons, such as helping the body convert food into energy, supporting the central nervous system, and helping red blood cells carry oxygen around the body.

The following foods are sources of B vitamins:

B vitamins are water-soluble vitamins that can be found in many foods and need to be consumed daily. However, some foods contain a higher concentration of B vitamins than others.

Side Effects and Risks of Vitamin B-complex

Vitamins are essential for human health. The B-complex vitamins are important for the maintenance of nervous and cardiovascular systems, metabolism, and the production of energy. Vitamin B-complex supplements have side effects and risks associated with them, so it is important to know what they are before you take a supplement.

There are a number of risks associated with the use of vitamin B-complex supplements. These include interactions with other medications, heart disease, and high blood pressure. The most common side effects of vitamin B-complex supplements are headaches and diarrhea.

Below is a list of some of the side effects and risks associated with vitamin B-complex supplements:

  • Nausea
  • Headache
  • Dizziness
  • Heartburn
  • Ringing in ears
  • Insomnia
  • Constipation
  • Diarrhea
  • Breast pain
  • Change in appetite
  • Abdominal cramps

Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra vitamins, the color will return to normal.


The B vitamins are water-soluble and cannot be stored by the body for long periods. They need to be consumed on a regular basis.

Vitamin B helps the body break down carbohydrates, fats, proteins, and minerals. It also helps regulate the nervous system and brain function by helping maintain healthy cell membranes and neurotransmitter production.

According to the National Institutes of Health (NIH), most people get plenty of vitamin B from their diet. The NIH cites that many foods, such as meat and eggs, contain this vitamin. Additionally, some foods are fortified with vitamin B, such as cereal and bread.

A B-complex supplement is generally safe when a person takes it as directed. However, only take very high doses of B vitamins under a doctor’s guidance.