Exploring B Vitamins Benefits for Your Health and Well-Being

Did you know there are eight B vitamins and they’re great little powerhouses for your energy, mood, cognition, and more?

These water-soluble vitamins are crucial for optimal health, influencing a whole range of bodily functions, from energy production to nerve function, circulation, and cognitive development - even down to helping repair your DNA.

Unlike fat soluble vitamins such as A, D, E, and K, which are absorbed and stored in the body's tissues, water-soluble B vitamins are not stored and need to be replenished regularly through a varied diet.

A deficiency in any of the B vitamins can lead to a range of health problems, including fatigue, weakness, and neurological disorders.

The good news is that you can gain a wide range of B vitamins from food, or find them in supplement form as a Vitamin B complex.

Let’s examine each one of the eight B vitamins further and discuss their important roles...

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Vitamin B: Vitamins Benefits by Type

Vitamin B1 – Thiamine

The first B vitamin discovered by scientists (hence the 1), this vitamin helps to break down carbohydrates into fuel, and turn food into ATP (adenosine triphosphate) energy. ATP is often described as cellular energy as it transports energy within cells.

This energy is needed for muscle contraction, nerve signals, DNA and RNA synthesis, and optimal brain function. (The brain uses 25% of the body's ATP energy, the highest consumer in the body.) (1)

Symptoms of thiamine deficiency:  May cause short term memory loss, confusion, muscle weakness and weight loss.

Foods sources of vitamin B1, thiamine: You can find thiamine in pork, poultry, lentils, legumes, rice, peas, nuts, and more.

Recommended Daily Amount: 1.1mg (women) and 1.2 mg (men). (2)

Vitamin B2 – Riboflavin

Riboflavin is another B vitamin, vitamin B2, that helps with energy production, specifically aiding red cell formation and supporting other cellular functions to give you energy. It helps to break down carbs, fats and proteins into energy and supports growth and development.

Symptoms of a riboflavin deficiency: Can include a swollen tongue or throat, skin issues such as cracking or itching, cataracts, and potentially developing anemia.

Vitamin B2 food sources riboflavin: Eggs, dairy products, green vegetables, fortified products, red meat, chicken, cod, salmon, some grains, and more.

Recommended daily amount: 1.1mg (women) and 1.3mg (men). (3)

Vitamin B3 – Niacin

Again, B3, called Niacin, is important for turning food into ATP energy and is important for DNA creation and repair as well as for whole body health. This humble vitamin is an important coenzyme, needed by more than 400 enzymes to catalyze reactions in the body.

It may help with cognitive performance, help lower cholesterol and offer cardio health benefits. (4)

Symptoms of a niacin deficiency: A niacin deficiency is rare, but symptoms can include memory loss, headache, vomiting, fatigue, loss of appetite, bright red tongue, skin rash after sun exposure, constipation or diarrhea.

Foods sources of B3, niacin: Meat, poultry, fish, nuts and legumes. Breakfast cereals may be fortifed.

Recommended daily amount: 14mg NE (women) and 16 mg NE (men). (5)

Vitamin B5 – Pantothenic Acid

Another B vitamin that helps turn food into an energy source, this time particularly important for making and breaking down fats. Pantothenic acid is a key component of coenzyme A, which is essential for fatty acid metabolism. 

Promising research suggests it may help to reduce LDL (bad) cholesterol and total cholesterol levels, though more research is welcome.

Symptoms of a pantothenic acid deficiency: May cause headaches, numbness in the hands and feet, and fatigue.

Food sources of B5, pantothenic acid: Beef, seafood, poultry, mushrooms, broccoli, eggs, milk, peanuts. Pantothenic acid is found in many foods, making deficiency rare.

Recommended daily amount: 5mg for men and women, increasing to 6mg and 7mg respectively when pregnant or breastfeeding. (6)

Vitamin B6 – Pyridoxine

Shown to have antioxidant and anti-inflammatory properties, B6 or Pyridoxine helps to make DNA, neurotransmitters (chemical signallers), and hemoglobin - the part of blood that carries oxygen around the body.

It may help to support sleep, prevent anemia, improve mood, protect your heart, keep your brain healthy, and support brain health and cognitive function, ease pregnancy nausea, and more.

It’s also involved in over 100 enzyme reactions in the body. (7, 8, 9)

Symptoms of a B6 deficiency: May cause fatigue, rashes, anemia, cracked lips, numb hands and feet, foggy brain, a weakened immune system, and more. Both deficiency and excessive intake of B6 can lead to peripheral neuropathy, which affects nerve health and neurological function.

Food sources of B6, Pyridoxine: Poultry, fish, starchy vegetables, organ meats, fruits (not citrus).

Recommended daily amount: 1.3mg for adults under 50 increasing to 1.5mg (women) and 1.7mg (men) after 50. (10, 11)

Vitamin B7 – Biotin

Biotin helps to make glucose and fatty acids, both important for your body. Again, it also helps to turn fats, carbs and proteins into energy for your body to use.

Biotin supplements are popular for improving hair, skin, and nail health, but current evidence supporting their effectiveness is limited, and they may cause side effects or interfere with certain medical tests.

Symptoms of a biotin deficiency: May lead to thinning hair and/ or a scaly red rash.

Food sources of biotin: Eggs, milk, bananas, fish, meat, seeds, nuts, certain vegetables.

Recommended daily amount: 30mcg for men and women (35mcg if breastfeeding). (12, 13)

Vitamin B9 – Folate (Synthetic version known as folic acid)

If you’ve ever been pregnant, you’ll likely know all about this important B vitamin. B9, folate, is a crucial vitamin for healthy cell growth and development, especially in pregnancy. Folate is critical for preventing neural tube defects during fetal development.

The synthetic version of folate is called folic acid, only found in supplements and fortified foods. Folic acid supplementation is often recommended in pregnancy.

The body uses folate to ensure cells work and divide properly; to make and repair DNA; to produce certain proteins, and to form red blood cells.

Symptoms of a folate deficiency: Can cause anemia, an increased chance of cardiovascular disease and some cancers, and problems in childbirth, including neural tube defects in babies. (14, 15)

Food sources of folate: Beef liver, eggs, broccoli, kale, spinach, citrus fruits, avocado.

Recommended daily amount: 400 mcg DFE for men and women, increasing to 600mcg and 500mcg if pregnant or breastfeeding.

Vitamin B12 – Cobalamin

Vitamin B12, or cobalamin, stands out among the eight B vitamins for its vital role in supporting the formation of healthy red blood cells and maintaining a well-functioning nervous system. This essential B vitamin is also crucial for DNA synthesis and overall cellular function.

Unlike other water-soluble vitamins, vitamin B12 is unique in that it is primarily found in animal-based food sources, making it a nutrient of concern for those following vegetarian or vegan diets.

A vitamin B12 deficiency is also more likely in older adults who may struggle to absorb it. People with digestive issues such as Crohn's disease or celiac disease may also be at risk for low B12 levels.

Symptoms of a B12 deficiency: Includes muscle weakness, stomach problems, fatigue, vision issues, nerve problems, anemia and mood changes.

Food sources of vitamin B12, cobalamin: Organ meat, poultry, dairy, fish.

Recommended daily amount: 2.4mcg for men and women, rising to 2.6mcg during pregnancy and 2.8mcg if breastfeeding.

Summary: Benefits of B Vitamins

As you may have already gathered, these eight B vitamins play a huge part in our health. They are involved in everything from brain function to red blood cell formation and energy production, making them essential for maintaining optimal physical and mental health.

B vitamins are also vital for cell metabolism, supporting the body's cellular functions and overall health.

Some of their specific benefits include...

Physical Health Benefits

As coenzymes, B vitamins act as a 'yes' switch for hundreds of enzyme-led chemical functions in the body, ensuring they perform as they should.

They make sure the enzymes have the power they need to repair DNA, build DNA, metabolize food, grow healthy red blood cells, control body temperature, and more.

B vitamins also help to keep the nervous system healthy, support your digestive system, play an important role in brain development, provide fuel for your body, and more.

Some studies have suggested that B vitamins may also help improve immune function. (18)

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B vitamins have been shown to regulate homocysteine levels, which have been linked to a reduced risk of cardiovascular disease and stroke, for example. (19)

Gaining enough B vitamins from your diet or supplement form may also help to prevent anemia, fatigue, and muscle weakness. Additionally, B vitamins play a crucial role in energy production, making them essential for maintaining optimal physical and mental health.

B vitamins don't just impact our physical health, however. They have also shown benefits for our mental health as well.

Brain Function and Mental Health Benefits

The eight B vitamins work together to support optimal brain function and overall mental wellness.

Vitamin B6, for example, is essential for the production of neurotransmitters like serotonin and dopamine, which help regulate mood, sleep, and appetite.

Folic acid, another important B vitamin, supports the formation of red blood cells and the maintenance of healthy nerve cells, both of which are critical for brain and nervous system health.

Research suggests that B complex supplements may help improve mental clarity and reduce symptoms of stress, anxiety and fatigue, particularly in individuals with a B vitamin deficiency. (20) We recommend Performance Lab Vitamin B Complex.

B vitamins may help the production of serotonin and melatonin in the brain and nervous system -- contributing to mood regulation and sleep. (21, 22, 23)

If you're looking for a supplement that supports the mind and is scientifically proven to boost memory and recall, Mind Lab Pro is a great choice. It includes the all-important vitamins B6, B9 and B12, alongside some great nootropic ingredients such as citicoline, Phosphatidylserine, and more.

Plus adaptogens Bacopa and Rhodiola Rosea, both used for centuries to help calm the mind and reduce anxiety. (24, 25)

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Importance of B Vitamins In Pregnancy

In pregnancy, a vitamin B complex is often recommended as part of your prenatal vitamins. That's because B vitamins are essential for a healthy pregnancy and birth.

Thiamine, for instance, helps your baby's brain to develop, as does pyridoxine, which also helps baby's nervous system. Folic acid in the first trimester reduces the risk of neural tube defects, such as spina bifida, supported by cobalamin.

Riboflavin may support eye health, while niacin may help your digestion, and Pantothenic acid may help with muscle cramps. (26)

Food Sources of B Vitamins

Getting all the B vitamins your body needs is easiest when you enjoy a varied balanced diet or healthy diet rich in whole foods.

Animal products such as organ meats (like liver and kidney), fish, poultry, and dairy are excellent food sources of vitamin B12, while dark green leafy vegetables such as spinach, kale, and broccoli are packed with folic acid and other B vitamins.

Whole grains, nuts, and legumes also provide a broad spectrum of B vitamins, supporting everything from energy production to healthy red blood cells.

For those looking to boost their intake, fortified foods such as breakfast cereals and vitamin B supplements can be valuable sources, especially for individuals who avoid animal products.

All about Vitamin B Complex Supplements

A B vitamin complex is a dietary supplement that provides some or all eight B vitamins together. Depending on diet, health status, and lifestyle, not everyone needs to supplement with all the vitamins in the B complex.

However, a B complex vitamin supplement is a useful way to help address deficiencies, support nerve function, boost energy, and fill nutritional gaps for those who may not get enough from their diet.

Who May Benefit from B Complex Vitamins

People following a vegan or vegetarian diet may want to supplement with a B vitamin complex as plant-based diets can be low in vitamin B12 in particular.

Older adults may also want to supplement their B vitamins. Potentially up to 43% of older adults are believed to have a B12 deficiency caused by reduced stomach acid (the vitamin needs stomach acid to be absorbed). (27, 28)

And again, as I mentioned earlier, pregnant women may want to consider a vitamin supplement, such as B complex.

The Best Vitamin B Complex

Performance Lab B Complex is the essential B vitamin stack. It includes all eight B vitamins in generous - but safe - dosages, and combines them with choline and inositol for enhanced support. 

Just one capsule a day provides a research-backed amount to support your energy levels, mood, cognitive function, and more.

Performance Lab’s B Complex vitamins are vegan-friendly, down to the plant-based capsules.

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Take Home Thoughts

B vitamins are essential for energy metabolism, nervous system support, cognitive performance, and overall health.

While a nutrient-rich diet provides many of these benefits, a high-quality B complex supplement can help fill nutritional gaps, support resilience against stress, and promote long-term vitality.

For most people, daily use at recommended doses is safe, effective, and a smart step toward optimal health.