Vitamin B Complex

Vitamin B complex is made of eight vitamins. These vitamins are water-soluble, which means they need water to be useful to the body. B vitamins are necessary for the creation of energy. They are not stored in the body and must be replaced daily. Each B vitamin has its own benefits, but they work synergistically, meaning they do a lot more together than separately.

B1 - Thiamine - converts carbs into energy, proper functioning of nervous system, heart, and muscles

B2 - Riboflavin - energy production, metabolism, cellular function

B3 - Niacin - converts food into energy, supports cardiovascular health, balances cholesterol

B5 - Pantothenic - converts food into energy, metabolism, reduces fatigue

B6 - Pyridoxine - aids in the production of serotonin, dopamine, and GABA, which regulates mood, sleep, and appetite

B7 - Biotin - metabolism, neurological function, maintains health of hair, skin, and nails

B9 - Folate - red blood cell formation, repairs bone marrow, skin, and gastrointestinal tract, prevents spina bifida and other neural tube defects

B12 - Cobalamin - maintains healthy nerves and blood cells, supports DNA synthesis, converts food into energy

Benefits

Necessary for proper cellular function, metabolism, creation of energy, enhances physical performance, reduces fatigue

Causes of Deficiency

Alcoholism
Dialysis
Diuretics
Gastrointestinal surgery; bariatric surgery
High carb diet
High corn diet
Kidney disease
Low tryptophan intake
Nicotine patches
Poor gut health
Poor intake
Rheumatoid arthritis
Vegan diet

Symptoms of Deficiency

Affective disorders
Anemia
Anorexia
Anxiety
Burning and twitching in extremities
Cataracts
Celiac disease
Cognitive impairment
Convulsions
Crohn's disease
Dementia
Depression
Dermatitis
Diarrhea
Encephalopathy
Fatigue
Irritability
Lethargy
MTHFR gene mutation (specifically folate and B12)
Migraine
Numbness
Pernicious anemia (specifically B12)
Personality changes
Peripheral neuropathy
Psychotic symptoms
Seizures
Sleep disturbances
Spinal cord lesion
Stomatitis

Drugs That Deplete

Antacids, antibiotics, especially bactrim, septra, and tetracyclines, barbituates, birth control pills, colchicine, diuretics, gabapentin, isoniazid, epileptic medications, like valproic acid, carbamazepine, and phenytoin, metformin, methotrexate, tricyclic antidepressants, troponin,

Natural Sources

Animal protein, dairy products, leafy green vegetables, beens

Caution

It is best to take B vitamins as a complex, rather than individually. Taking too much of individual B vitamins can cause adverse affects.

Resources

1) Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022b). B vitamins: Functions and uses in Medicine. The Permanente Journal, 26(2), 89–97. https://doi.org/10.7812/tpp/21.204
2) Lee, M., Hsu, Y., Shen, S., Ho, C., & Huang, C. (2023). A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial. International Journal of Medical Sciences, 20(10), 1272–1281. https://doi.org/10.7150/ijms.86738