What are B Complex Vitamins?

The B vitamins are a group of eight water-soluble vitamins. A vitamin is a chemical compound that your body needs in small quantities, but that it usually can’t produce naturally. Other compounds have been called B vitamins in the past, but then later had their “vitamin” status revoked. That’s why the B Complex Vitamins aren’t just numbered B1 to B8 as you might expect.

The eight B vitamins are Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (B9), and Cyanocobalamin (B12).

Which foods are rich in B vitamins?

You can find most B vitamins in a wide range of fresh, unprocessed foods. Whole grains, potatoes, bananas, beans and other legumes, yeast and molasses all have good levels of many B complex vitamins. The exception is Vitamin B12, which is only found in animal products. That can make getting enough B12 difficult if you’re either vegan or eat very few animal foods.

Why are B Complex vitamins called “the energy vitamins”?

Each individual B Complex vitamin has its own specific role to play in your body (see below). However, taken as a group, you could see them generally as “the energy vitamins”. They help your body to metabolise (break down and extract energy from) all kinds of nutrients: proteins, carbohydrates and fats. In effect, this means they’re helping to transfer energy from the food you eat to the various parts of your body that need it. That’s why you can often feel tired and sluggish if your diet is low in B vitamins.

Other Vitamin B roles by the numbers

• Thiamine (Vitamin B1): You need Vitamin B1 to break down carbohydrates into glucose, so that your muscles can burn them for energy. It also helps your body to break down proteins and fats into forms your body can use. Plus, Vitamin B1 helps you to maintain a balanced mood, and supports healthy nerves and heart function.
• Riboflavin (Vitamin B2): Your body uses Vitamin B2 to help it form healthy red blood cells, and of course, to metabolise carbohydrates, proteins and fats. Your mucous membranes and eyes also use a lot of this vitamin. Finally, Vitamin B2 can help your body convert inactive forms of Vitamin B6 and Folic Acid into active, usable forms.
• Niacin/Nicotanimde (Vitamin B3): In addition to helping you break down carbohydrates, Vitamin B3 helps to keep your skin healthy and vibrant. It also plays a role in forming the neurotransmitters (brain chemicals) that keep your mood even, and may be helpful if you have difficulties sleeping.
• Pantothenic Acid (Vitamin B5): Vitamin B5 plays several roles in your Central Nervous System (your brain and spinal cord). It’s also involved in breaking down fats and carbohydrates, as well as in creating healthy red blood cells. It helps your adrenal glands to produce the hormones you need when you’re under stress, and plays a role in producing sex hormones too. Lastly, Vitamin B5 can help keep your digestive system healthy and on track.
• Pyridoxine (Vitamin B6): Your body uses Vitamin B6 in all kinds of different enzyme reactions. Your brain uses it to create important neurotransmitters like serotonin and noradrenaline, which govern your mood; and melatonin, which controls your body clock. Like Vitamins B2 and B5, Vitamin B6 helps your body to produce healthy red blood cells. Many women find that Vitamin B6 can help them with PMT symptoms. And finally, it can help support your adrenal glands when you’re experiencing a lot of stress.
• Biotin (Vitamin B7): Sometimes also called “Vitamin H”, Biotin helps your body to produce important fatty acids. That’s why it’s vital for lustrous, healthy hair, skin and nails; and why you’ll often see it as an ingredient in skincare and haircare products. Biotin also plays a major role in producing energy inside your cells, and helps you to maintain healthy blood sugar balance as well. 
• Folic Acid/Folate (Vitamin B9): Most people think of Folic Acid as “the pregnancy vitamin” because they know it’s essential for pregnant women. It’s true that Folate does support healthy pregnancies by helping to protect against certain kinds of birth defects. But it can also (along with Vitamins B6 & B12) help to keep your levels of an amino acid called “homocysteine” stable. Homocysteine levels can act as a marker of your heart health (lower levels mean a healthier heart). Folic Acid is also involved in producing RNA and DNA – the genetic codes that go into every single cell in your body. Plus, it works with Vitamin B6 to help produce serotonin – the “happy” brain chemical that controls your mood.
• Cyanocobalamin (Vitamin B12): Every cell throughout your body uses Vitamin B12 – but your nerve cells, bone marrow cells, and digestive tract cells use the most. Vitamin B12 also works closely with other B vitamins (especially Folic Acid and Vitamin B6) for several important functions in your body. For example, it works with both of these Vitamins to help regulate homocysteine levels; and to produce red blood cells.

What you need to know about B Vitamin supplements

We’ve mentioned in the first section that all the B vitamins are water soluble. That’s important because it means that your body doesn’t usually store them in any large quantities. Instead, you simply excrete anything above and beyond your needs through your urine, so you need take in B vitamins almost daily. If you genuinely eat a healthy balanced diet every day, you might already be getting enough B vitamins. But if not… it’s possible you might benefit from a B complex vitamin supplement. Of course, if you’re concerned about your diet and any possible vitamin deficiencies, talk to your doctor or a nutritionist.

We also mention above the ways that some B vitamins work together to support particular functions in your body. In fact, all the B vitamins affect and interact with each other; and taking too much of one can affect your levels of another. That’s why it’s always a good idea to look for a B Complex formulation that provides all the B vitamins in a single daily supplement.