Vitamin B refers to a complex of eight water-soluble B vitamins responsible for multiple metabolic functions in the body.
If you find yourself with frequent headaches, a lack of energy, or heart palpations, then you could be deficient in vitamin B12 (one of the most essential vitamins).
But vitamin B12 is only one of eight B vitamins, helping enzymes do their job, whether that’s breaking down amino acids, transporting oxygen around the body to the brain and the muscles, or even supporting brain and nerve cell function.
Despite vitamin B playing a pivotal role in achieving optimal health and everyday functioning, approximately 6% of young adults and a further 20% of older adults are deficient in vitamin B12.
That’s worrying, right?
This blog post will explain what vitamin B complex is, followed up with five benefits of the popular supplement, where to get your vitamins, and how to tell if you’re vitamin B deficient.
What is vitamin B complex?Vitamin B complex consists of all eight B vitamins in one convenient capsule. These include:
- Thiamine (B1) - turns food into energy
- Riboflavin (B2) - builds red blood cells and supports other functions of the cell
- Niacin (B3) - boosts brain function and lowers cholesterol
- Pantothenic acid (B5) - helps create red blood cells and converts food into energy
- Pyrixodine (B6) - essential for proper cell function
- Biotin (B7) - keeps the hair, eyes, liver, and skin healthy
- Folic acid (B9) - vital for cell growth
- Cobalamin (B12) - proper brain function, red blood cell production, and tissue health
Supplementing a vitamin B complex is an easy way to ensure you get all the necessary vitamin Bs, especially if you have certain dietary restrictions or preferences.
5 vitamin B complex benefits
Okay, now that you know what vitamin B complex is, let’s discuss the benefits of vitamin Bs:
1) Improved cardiovascular health
2) More consistent energy during the day
3) Better immune system function
4) Enhanced digestion
5) Improved muscle tone
Keep reading to find out more about each benefit.
1. Improved cardiovascular health
Receiving enough vitamin B, especially folic acid (B9) and pyridoxine (B6), is thought to potentially improve cardiovascular health, as found in the archives of cardiovascular diseases.
Current studies supporting these claims are limited, but further research may justify vitamin B supplementation to not only improve cardiovascular health, but reduce the risk of cardiovascular-related diseases.
2. More consistent energy during the day
Vitamin B12 is responsible for converting food into glucose (energy).
B12 is involved in DNA synthesis for cellular energy production (it creates energy for the body). If you’re deficient in B12, then increasing your intake should provide you with more consistent energy levels throughout the day.
3. Better immune system function
Nobody likes to get sick, and in recent years, proper immune system function has never been more important.
Vitamin B12 also plays a key role in red blood cell production and immune system function, as stated in the Nutrition and immunity book. Less red blood cells can result in anaemia, tiredness, and a weakened immune system.
If your immune system is weaker, then you’re more likely to become ill and less prepared to fight sickness.
4. Enhanced digestion
If you experience bloating, constipation, diarrhoea, or heartburn, then you may have an unhealthy gut and poor digestion.
Vitamin B6 and B7 may improve digestive tract function, helping your body better process foods - these vitamins also play a key role in optimal brain and nervous system functioning.
5. Improved muscle tone
Finally, vitamin B12 stimulates red blood cell production, as suggested by the Harvard school of public health.
More red blood cells (and better production) equals more energy to lift weights, stimulating muscle growth.
And while it may be a stretch, nobody is going to say no to a few more defined muscles, right?
How to tell if you have a vitamin B deficiency?
Unlike other vitamins, you may not just be deficient in vitamin B, but several sub-vitamins, whether that’s B12, B2, or B9 (among others).
There are a few tell-tale symptoms of a vitamin B deficiency, including:
- Extreme tiredness
- Frequent headaches
- A lack of energy
- Heart palpations
- Pale skin
- Feeling faint and light-headed
- Weight loss
If you’re still unsure whether you’re deficient in vitamin B, you can always book a blood test for a comprehensive analysis.
Where to find vitamin B naturally?
Vitamin B is found in foods such as whole grains, red meat and fish, eggs and other dairy products, fruits, seeds and nuts, legumes, and vegetables.
Typically, as long as you eat a well-balanced diet, you should obtain most of your B vitamins naturally.
But with that being said, vitamin B12 is the most common B vitamin for people to be deficient in.
Also, if you don’t eat meat or fish, dairy (or other foods), supplementing your diet with a Vitamin B Complex ensures you receive all essential B vitamins daily.
Who should you be taking vitamin B supplements?
If you eat a varied diet that includes meat, fish, dairy, and fruit and veg, you should get your daily required vitamin B needs.
On the other hand, if you’re vegan, vegetarian, or have other dietary restrictions (or preferences), then we highly recommend a daily Vitamin B Complex supplement.
To summariseThis article has explained what vitamin B is, why it’s essential, and the many health benefits it provides.
But in summary:
- Vitamin B consists of eight B vitamins responsible for various vital health functions
- Most people are deficient in vitamin B12
- Deficiency in the B vitamins can produce adverse symptoms
- The best way to ensure you get the required vitamin B is a daily supplement
Increase your energy levels, improve immune function, and protect your health with the DESEJR® Vitamin B Complex daily supplement.
Frequently asked questions
Below you will find several frequently asked questions about vitamin B:
Is it better to take B12 or B complex?
If you’re lacking B12, supplement with a B12 supplement. But if you think you’re deficient in vitamin B in general, then a B complex is typically the better choice.
What happens when your vitamin B is low?
If your vitamin B is low, you may experience tingling hands, frequent headaches, a lack of energy, and other symptoms.