We all know this situation: days that are low on energy, sluggish, and unmotivated. But what if this is a permanent state for some, affecting their quality of life? A possible problem could be an often-overlooked vitamin B deficiency. Although B vitamins play a central role in the body – including for energy metabolism and the nervous system – they are unfortunately not a priority for many people and are often neglected as a result. In this article, we want to explain how essential B vitamins are for us, why they are particularly effective as a complex, and why you should supplement them.
Table of Contents
What are B Vitamins?
One thing is clear: B vitamins are vital for the human body and are involved in many functions in our organism. They consist of 8 water-soluble vitamins and therefore cannot be stored by the body. Thus, excess and unusable vitamin B is excreted through urine. Together, B vitamins function like perfectly coordinated gears and support numerous metabolic functions such as energy, carbohydrate, fat, protein, and amino acid metabolism, as well as neuronal functions in our body. A functioning energy metabolism means much more for us – it also enables us to have an intact immune system. Because when bacteria or viruses enter and attack our body, certain immune cells send out messenger substances that are produced with the help of energy.
The 8 B Vitamins and their Functions at a Glance
Although B vitamins are considered as a whole, each individual B vitamin has its own specific tasks. You might also know B vitamins by their designations B1, B2, etc. For some, the technical names are relatively unknown. The following table provides an overview of all B vitamins, their technical names, and functions:
| Vitamin | Functions |
|---|---|
| Vitamin B1 (Thiamine) | Supports energy extraction from carbohydrates, energy balance, and the nervous system. |
| Vitamin B2 (Riboflavin) | Needed for iron transport, iron metabolism, and the conversion of proteins, fats, and carbohydrates in the body. |
| Vitamin B3 (Niacin) | Involved in energy absorption, the nervous system, and the maintenance of normal skin and mucous membranes. |
| Vitamin B5 (Pantothenic Acid) | Helps with metabolic function and energy metabolism. |
| Vitamin B6 (Pyridoxine) | Contributes to maintaining protein metabolism, normal homocysteine levels, and the nervous system. |
| Vitamin B7 (Biotin) | Supports protein metabolism and the maintenance of normal hair, skin, and mucous membranes. |
| Vitamin B9 (Folic Acid) | Needed for cell division, cell growth, red blood cell formation, and homocysteine metabolism. |
| Vitamin B12 (Cobalamin) | Supports blood formation and homocysteine metabolism. |
Why B Vitamins Should Preferably Be Supplemented as a Complex
The Perfect Synergy
You've probably noticed that B vitamins are most often offered as a complex. This is partly because they belong to the same vitamin group and partly because they perfectly complement each other's effects. Most B vitamins act as coenzymes for various metabolic functions and can only perform these processes in combination.1 As a collective, they are particularly noticeable in brain function and are jointly responsible for energy production and DNA/RNA synthesis/repair, as well as for the synthesis of certain neurochemicals and signaling molecules.2 Vitamins B9, B6, and B12 also work together to help maintain homocysteine levels.
The Correct Dosage of All B Vitamins
Vitamin B complexes are usually dosed to provide you with an adequate amount of all B vitamins you need daily to support physiological and neurological functions.
In principle, B vitamins cannot be overdosed, as their water-solubility means they are excreted by the body. However, there are exceptions: Vitamins B6, B9, and B12 can indeed lead to an overdose.3 But this requires a higher amount than you would normally get from food or B-vitamin capsules.
The body cannot produce B vitamins itself, so they must be obtained through diet. You can find them primarily in animal products such as (muscle) meat, eggs, dairy products, fish, but also in leafy greens, tomatoes, bananas, sunflower seeds, and whole-grain products. Unfortunately, it is becoming increasingly common today that we do not eat a balanced diet for numerous reasons and therefore do not consume enough vitamin B. Furthermore, B vitamins – especially B1 and B9 – are very sensitive to heat and therefore decompose quickly at higher temperatures. As a result, when heated, the retention of B1 vitamins is about 20-80% and that of B9 vitamins is 40%. When heating foods containing vitamin B9, this vitamin can also pass into the cooking water.4 For this reason, it makes sense to additionally supplement with a B-vitamin complex.
The Role of Co-Factors in the Vitamin B Complex
CholineYou can often find choline as a co-factor in vitamin B complex supplements. Choline was formerly known as vitamin B4. However, this changed when it was discovered that the human body can produce it itself, which is not the case for the other B vitamins. Choline is needed for many metabolic steps and for the production of acetylcholine – an important neurotransmitter for memory, mood, and muscle control.5 Thus, choline is also involved in functions that overlap with those of some B vitamins.
Myo-InositolIn addition to choline, (myo)-inositol is also often added to B complexes. Like choline, this is involved in many metabolic processes, but also in hormonal processes. In combination with folic acid, it can have a positive effect on hormones and even support fertility. The interesting thing about inositol is that it was also formerly considered part of the vitamin B family until it was discovered that the human organism can produce it itself. Myo-inositol can therefore also support the function of B vitamins as a co-factor.
Why Taking B-Complexes is Recommended
Increased vitamin B deficiency in vegetarian and vegan diets: Since vitamin B12 is only found in usable quantities in animal products such as meat or eggs, many people who eat vegetarian and/or vegan diets are suspected of having a B12 deficiency. This result is found in most studies, as they state that vegans have an average lower B12 value than people who eat everything nutritionally.6
B vitamins have a supportive effect on skin and hair:
The positive effects of B vitamins on the skin were recognized early on, which is why they are now used as ingredients in many cosmetic products. Biotin is one of the most popular B vitamins in cosmetics – but riboflavin, for example, is also used as a dye.7 Biotin also plays an important role in maintaining normal hair and nails, as the body needs it to promote their growth. Studies showed that daily intake of biotin improved the surface texture of nails and nail thickness in the subjects. Successes were also shown for hair problems: patients reported improved hair quality and less hair loss after taking biotin.8
B vitamins and their effect on energy levels:
That B vitamins have a positive effect on energy levels is no longer a secret. Vitamins B6, B9, and B12 are particularly important factors here. In a practical study conducted on elderly patients, a four-week injection treatment with a combination of the three aforementioned B vitamins resulted in a significant improvement in well-being regarding exhaustion, lack of drive, and depressive mood.9
B vitamins and their effect on mental performance:
According to the consensus of experts at the Vitamin B Symposium, chronic pain and cognitive deficits are associated with an undersupply of B vitamins. Especially older people often have a B vitamin deficiency, which can lead to disorders of the nervous system, mental performance, and psyche, among other things.10 The connection between Alzheimer's and a vitamin B12 deficiency is also often mentioned.
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Symptoms and Remedies for Vitamin B Deficiency:
In the event of an acute vitamin B deficiency, symptoms such as lack of energy, constant fatigue, exhaustion, or complaints in metabolic activities such as diarrhea or constipation, as well as abdominal pain, may occur. Many people do not even notice their deficiency or only very late. For an acute and doctor-diagnosed deficiency, a vitamin B infusion is recommended, which can provide immediate relief. For a sustainable approach, you should change your diet and additionally supplement with vitamin B complexes.
SOURCES:
1. Rana P, Roy V. Prescribing vitamin B complex: Need for reassessment. Indian J Med Res. 2021 Jun;154(6):781-785. doi: 10.4103/ijmr.IJMR_1467_19. PMID: 35662082; PMCID: PMC9347248.
2. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
3. Food and Nutrition Board, Institute of Medicine . Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. National Academies Press; Washington, DC, USA: 2000.
4. Emília Lešková, Jana Kubíková, Eva Kováčiková, Martina Košická, Janka Porubská, Kristína Holčíková, "Vitamin losses: Retention during heat treatment and continual changes expressed by mathematical models," Journal of Food Composition and Analysis, Volume 19, Issue 4, 2006.
5. National Institutes of Health, Office of Dietary Supplements. Choline: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
6. Elmadfa, Ibrahim; Singer, Ingrid. 2009. Vitamin B-12 and homocysteine status among vegetarians: a global perspective. The American Journal of Clinical Nutrition 89 (5): 1693–1698. doi: 10.3945/ajcn.2009.26736Y.
7. Temova Rakuša Ž, Šenk A, Roškar R. Content and stability of B complex vitamins in commercial cosmetic products. J Cosmet Dermatol. 2023 Feb;22(2):628-636. doi: 10.1111/jocd.15321. Epub 2022 Sep 12. PMID: 35997631; PMCID: PMC10087468.
8. Rosenfluh, H. (2004). Biotin - Vitamin H. Ernährungsmedizin. https://www.rosenfluh.ch/media/ernaehrungsmedizin/2004/03/Biotin-Vitamin-H.pdf
9. Engels, A., Schröer, U. & Schremmer, D. B-Vitamine steigern die Vitalität. MMW - Fortschritte der Medizin 149, 51 (2007).
10. Girrbach, G. B-Vitamine nicht unterschätzen!. InFo Neurologie 20, 49 (2018).
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