Benefits of Vitamin B Complex

Benefits of Vitamin B Complex

Vitamin B complex is composed of eight B vitamins:

  • B-1 (thiamine)
  • B-2 (riboflavin)
  • B-3 (niacin)
  • B-5 (pantothenic acid)
  • B-6 (pyridoxine)
  • B-7 (biotin)
  • B-9 (folic acid)
  • B-12 (cobalamin)

Each of these essential vitamins contributes to your overall bodily function.

Benefits of Taking Vitamin B Complex

B vitamins are important for overall health and well-being. B vitamins, as the building blocks of a healthy body, have an immediate effect on your energy levels, brain activity, and cell metabolism.

Vitamin B complex helps prevent infections and helps support or promote:

  • cell health
  • growth of red blood cells
  • energy levels
  • good eyesight
  • healthy brain function
  • good digestion
  • healthy appetite
  • proper nerve function
  • hormones and cholesterol production
  • cardiovascular health
  • muscle tone


B vitamins are particularly essential for pregnant and breastfeeding women. These vitamins promote fetal brain growth while also lowering the risk of birth defects. In addition, B vitamins can increase energy levels, alleviate nausea, and reduce the risk of developing preeclampsia in expectant mothers.


B vitamins are thought to boost testosterone levels in men, which normally decline as they get older. They can also aid men in gaining muscle and increasing their strength. Human research supporting these arguments, however, are missing.

List of Food Contain B vitamins

Many foods contain B vitamins, making it simple to get enough from your diet. It is best to get your B vitamins from a variety of foods. This helps to ensure that you get enough of each type.

You can find vitamin B in:

  • milk
  • cheese
  • eggs
  • liver and kidney
  • meat, such as chicken and red meat
  • fish, such as tuna, mackerel, and salmon
  • shellfish, such as oysters and clams
  • dark green vegetables, such as spinach and kale
  • vegetables, such as beets, avocados, and potatoes
  • whole grains and cereals
  • beans, such as kidney beans, black beans, and chickpeas
  • nuts and seeds
  • fruits, such as citrus, banana, and watermelon
  • soy products
  • blackstrap molasses
  • wheat germ
  • yeast and nutritional yeast


If your doctor has advised you to increase your consumption of a particular B vitamin, consider the following curated food lists:

  • foods rich in vitamin B-6
  • foods rich in biotin
  • foods rich in vitamin B-12
  • vegetarian-friendly foods rich in vitamin B-12

Most people get enough B vitamins from their diet. Your diet is also the most effective way for your body to obtain these vitamins. You can not take a supplement unless your doctor has determined that you are deficient in a particular B vitamin. They’ll tell you whether you should take a particular B supplement or supplement your diet with a vitamin B complex.

You may be more likely to need supplementation if you:

  • are age 50 or older
  • are pregnant
  • have certain chronic health conditions
  • eat a vegetarian diet
  • eat a vegan diet

Over-the-counter supplements are available at your nearest pharmacy or health food store. You can only buy from a reliable, reputable brand for your own protection. This ensures you’re getting a high-quality product with no questionable additives. Your doctor might be able to suggest a particular brand to consider.

You should always read all labels carefully and follow any directions given by the manufacturer. If you have questions about the dosage, talk to your doctor.


Right Dosage of Every B vitamins

The recommended daily amount of each B vitamin varies.

For women, the recommended daily intake is:

VitaminMilligram (mg) / Microgram (mcg)
B55mg (RDA not established)
B730mcg (RDA not established)

For men, the recommended daily intake is:

VitaminMilligram (mg) / Microgram (mcg)
B11.2 mg
B21.3 mg
B316 mg
B55 mg (RDA not established)
B61.3 mg
B730 mcg (RDA not established)
B9400 mcg
B122.4 mcg

B vitamins are needed in greater quantities by older adults and pregnant women. Your doctor will give you dose recommendations based on your specific needs.

Before incorporating any supplements into your routine, always consult with your doctor. You will talk about your desired health outcome and why you believe supplementation is important. Your doctor will assist you in determining if this is the right care plan for you and can advise you on your next steps.

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