The vitamin B complex is a series of nine vitamins that are all basic daily nutritional requirements:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folic acid)
- B12 (Cobalamin)
- Bp (Choline)
The B vitamins are water-soluble, which means that any amount that the body doesn't presently need is excreted (so there's no advantage to taking more than your daily nutritional requirements).
Uses and benefits
Collectively, B vitamins are needed to regulate nearly every physiological process that occurs in the body. You'll need a certain amount of each daily for these purposes (the amount varies according to age and gender).
Supplementation is done simply to ensure that you're meeting your daily requirements. Supplements are of particular interest to athletes and bodybuilders, however, studies have found that a deficiency of B vitamins hinders athletic performance, the ability to repair damaged muscles, and that strenuous exercise may deplete certain B vitamins faster.[1,2] This is why you'll see some or all of the B vitamins frequently added to pre-workout formulas.
Here's a brief look at exactly what the body uses each of the B vitamins for:
| B vitamin | Use |
|---|---|
| B1 (Thiamine/thiamin) | In addition to supporting brain, nervous system, heart, and muscle function, it's also needed to process carbohydrates. |
| B2 (Riboflavin) | Needed for digestion of all types of food, as well as for cell function. |
| B3 (Niacin) | Needed by the cardiovascular system and regulates cholesterol and body fat storage. |
| B5 (Pantothenic acid) | Metabolizes food. |
| B6 (Pyridoxine) | Needed in the creation of hemoglobin and for metabolizing glucose and amino acids. |
| B7 (Biotin) | Needed to metabolize fatty acids and the branched-chain amino acids (BCAAs). |
| B9 (Folic acid) | Creates and repairs cells and DNA. |
| B12 (Cobalamin) | Creates blood for proper brain, nervous system, and cell function. |
| Bp (Choline) | Needed by the digestive system for proper neural transmission and to repair cells. |
Recommended dosage
The Institute of Medicine (IOM) has published a handy chart breaking down dietary needs by age and gender:
100mg p/d| B Vitamin | RDA | UL |
|---|---|---|
| B1 (Thiamine) | Men: 1.0mg/d Women: 0.9mg/d | N/A |
| B2 (Riboflavin) | Men: 1.1mg/d 0.9mg/d | N/A |
| B3 (Niacin) | Men: 12mg/d Women: 11mg/d | Male/female: 35mg/d |
| B5 (Pantothenic acid) | Men 5mg/d Women 5mg/d | N/A |
| B6 (Pyridoxine) | 100mg p/d | Male/female: 1.1mg/d |
| B7 (Biotin) | (AI)Men: 30mcg/d Women: 30mcg/d | N/A |
| B9 (Folic acid) | Men: 400mcg/d Women: 400mcg/d | N/A |
| B12 (Cobalamin) | Men: 2.0 IU/d Women: 2.0 IU/d | N/A |
| Bp (Choline) | (AI) Men: 55mg/d* Women: 425mg/d | Male/female: 3.5g/d |
Side effects
Since the B vitamins are water soluble, it's extremely difficult to overdose on them. Vitamins B3 and B6 have been found to have side effects if you take too much at one time. Taking more than the recommended dosage of B3 can potentially cause skin flushing, itching and rashes.[3] Too much B6 can cause motor control problems and general pain and numbness.[4] It should be noted that the amounts required to induce toxicity are well beyond anything that would occur in any kind of typical diet.
Food sources
The B vitamins are found in a wide range of foods, but you won't find adequate amounts of the entire complex in just one type of food. A reasonably varied diet will provide the necessary amounts.
Here are some of the foods richest in each of the vitamin types:
How many B vitamins are there?
There are actually many more B vitamins, but these are the ones that are essential to humans and must be part of a through diet.
- B1: Trout, Pork, Macadamia Nuts, Sunflower Seeds, Whole Wheat Bread
- B2: Almonds, Red Meat, Mackerel, Eggs, Pork
- B3: Yellowfin Tuna, Chicken Breast, Turkey, Pork, Liver, Peanuts
- B5: Shiitake Mushrooms, Trout, Avocados, Eggs, Pork
- B6: Sunflower Seeds, Pistachios, Tuna, Turkey, Chicken
- B7: Yeast, Liver, Kidney, Egg Yolk, Soybeans
- B9: Black Eyed Peas, Lentils, Spinach, Asparagus, Romaine Lettuce
- B12: Clams, Beef Liver, Mackerel, Crab, Silken Tofu, Bran
- BP: Shrimp, Eggs, Scallops, Chicken, Turkey, Collard Greens
Considerations
If you're concerned about getting enough of the entire B complex but aren't sure which specific vitamins your diet is deficient in, it's safe (and much more economical) to simply take a B-complex multivitamin that provides the daily amounts appropriate for your age and gender. Toxicity thresholds are so high that it's unrealistic that you'll exceed them.
Though toxicity from B vitamin supplementation is very unlikely, it's still always wise to speak to a doctor and/or nutritionist before making major changes to your diet.
Where to buy
B vitamin supplements are available right here at PricePlow and at 30% to 50% off of retail pricing.
References
- Woolf, K, et. al; International Journal of Sport, Nutrition & Exercise Metabolism; "B-vitamins and Exercise: Does exercise alter requirements?;" 2006
- Manore, M, et. al; The American Journal of Clinical Nutrition; "Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements;" August 2000
- Benyo, Z, et. al; The Journal of Clinical Investigation; "GPR109A (PUMA-G/HM74A) mediates nicotinic acid–induced flushing;" December 2005
- Katan, MB; Nederlands TVG; "How much vitamin B6 is toxic?;" November 2005
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- Feb 06, 2023Nature's Way Niacin 100 Capsules dropped by 7.9% to $3.49 at iHerb.com
- Feb 06, 2023Nature's Bounty Biotin 110 Gummies dropped by 8.3% to $12.70 at iHerb.com
- Feb 06, 2023Nature's Way Alive! B-Complex 60 Gummies dropped by 7.2% to $9.89 at iHerb.com
- Feb 05, 2023Solaray Vitamin B-Complex 50 Chewables (only Natural Orange) dropped by 9.9% to $12.60 at Best Price Nutrition
- Feb 02, 2023Vitacost Vitamin B12 300 Capsules dropped by 19.9% to $8.55 at VitaCost.com
- Feb 02, 2023Vitacost Vitamin B12 2 Oz. dropped by 16.7% to $6.99 at VitaCost.com
- Feb 02, 2023Vitacost Vitamin B12 100 Capsules dropped by 19.5% to $14.49 at VitaCost.com
- Feb 02, 2023Vitacost Vitamin B12 60 Capsules dropped by 19.9% to $9.44 at VitaCost.com
- Jan 31, 2023NOW B-6 100 Capsules dropped by 21.2% to $3.60 at Best Price Nutrition
- Jan 24, 2023Country Life Biotin 120 Vcaps (only 10mg) dropped by 9.7% to $18.00 at Best Price Nutrition
- Jan 22, 2023Nature's Plus Shot-o-B12 60 Tablets dropped by 13.8% to $36.18 at eVitamins
- Jan 22, 2023Superior Source Vitamin B-12 60 Tablets (only Cyanocobalamin 1000mcg & Folic Acid 400mcg) dropped by 45.3% to $7.10 at eVitamins
- Jan 20, 2023Country Life Biotin 60 Vcaps (only 5mg) dropped by 34.7% to $8.55 at Best Price Nutrition
- Jan 12, 2023Jarrow Formulas Methyl B-12 100 Lozenges (only Cherry - 500mcg) dropped by 19.9% to $5.89 at AllStarHealth
- Jan 11, 2023Jarrow Formulas Methyl Folate 100 Capsules dropped by 27.7% to $13.00 at AllStarHealth
- Jan 11, 2023Solaray Vitamin B-Complex 50 Vcaps (only 50mg) dropped by 9.9% to $7.20 at Best Price Nutrition
- Jan 08, 2023Nature's Plus Super B-50 90 Vcaps dropped by 32.2% to $10.98 at eVitamins
- Jan 08, 2023KAL Vitamin B6 B12 Folic Acid 60 Lozenges dropped by 13.6% to $9.49 at VitaCost.com
- Dec 22, 2022NOW Vitamin B-12 250 Lozenges dropped by 21.9% to $14.99 at Muscle and Strength
- Dec 19, 2022Natrol Biotin 100 Vegetarian Tablets (only 10,000mcg) dropped by 20.5% to $6.99 at VitaCost.com
- Dec 19, 2022Natrol Biotin 90 Vegetarian Tablets (only Strawberry-Fast Dissolve 5000mcg) dropped by 19.4% to $7.29 at AllStarHealth
- Nov 30, 2022Country Life Vitamin B-12 100 Lozenges dropped by 24.8% to $6.65 at MySupplementStore
- Nov 21, 2022Nature's Way B-50 Complex 100 Capsules dropped by 22.8% to $10.99 at AllStarHealth
- Nov 21, 2022Superior Source Vitamin B-12 100 Tablets (only Cyanocobalamin 1000mcg) dropped by 10.5% to $8.49 at AllStarHealth
- Nov 21, 2022Superior Source Vitamin B-12 60 Tablets (only Methylcobalamin 5000mcg B-6 & Folic Acid 800mcg) dropped by 9.1% to $19.99 at AllStarHealth
- Nov 21, 2022Superior Source Vitamin B-12 60 Tablets (only Methylcobalamin 1000mcg B6 & Methylfolate 1000mcg) dropped by 11.4% to $15.49 at AllStarHealth
- Nov 14, 2022NOW Biotin 120 Vcaps (only 5000mcg) dropped by 11.7% to $6.79 at AllStarHealth
- Nov 07, 2022Carlson B-12 90 Tablets dropped by 48% to $10.91 at eVitamins
- Nov 03, 2022Solaray Vitamin B-6 120 Vcaps dropped by 65.2% to $4.52 at Best Price Nutrition
- Oct 24, 2022Nature's Bounty Vitamn B-12 90 Gummies dropped by 25.3% to $13.20 at eVitamins
- Oct 22, 2022Nature's Bounty Super B Complex 150 Tablets dropped by 19.2% to $9.99 at AllStarHealth
- Oct 03, 2022Solgar B-Complex 100 250 Tablets dropped by 8.3% to $38.15 at iHerb.com
- Oct 03, 2022Solgar Vitamin B12 60 Nuggets (only 5000mcg) dropped by 20.3% to $15.69 at AllStarHealth
- Oct 03, 2022Country Life Coenzyme B-Complex Caps 240 Vcaps dropped by 17.3% to $34.99 at AllStarHealth
- Sep 29, 2022NOW Vitamin B-12 60 Lozenges dropped by 7.2% to $6.39 at AllStarHealth
- Sep 12, 2022Irwin Naturals Biotin-6000 60 Softgels dropped by 15% to $12.74 at AllStarHealth
- Sep 05, 2022Nature Made Vitamin B-12 160 Tablets dropped by 9.7% to $12.99 at VitaCost.com
- Sep 01, 2022Solgar Biotin 100 Vcaps (only 5000mcg) dropped by 11.2% to $14.29 at AllStarHealth
- Jul 25, 2022Solaray Niacin 100 Vcaps (only 100mg) dropped by 37.6% to $3.79 at AllStarHealth
- Jul 25, 2022Body First B Complex 240 Capsules dropped by 16.7% to $17.00 at AllStarHealth
- Jul 25, 2022Source Naturals MethylCobalamin 120 Tablets (only 1mg - Cherry) dropped by 27.6% to $10.00 at AllStarHealth
- Jul 04, 2022Solaray Vitamin B-6 60 Vcaps dropped by 7.9% to $4.39 at AllStarHealth
- Jun 20, 2022KAL Vitamin B6 B12 Folic Acid 60 Tablets dropped by 38.3% to $7.39 at AllStarHealth
- Jun 09, 2022Solaray Mega B-Stress 60 Vcaps dropped by 8.3% to $10.99 at VitaCost.com
- May 03, 2022Nature's Plus Biotin & Folic Acid 30 Tablets dropped by 7.5% to $10.88 at VitaCost.com
- May 03, 2022Nature's Plus Mega B-100 60 Tablets dropped by 7.7% to $16.24 at VitaCost.com
- May 03, 2022Irwin Naturals Mega B-Complex 60 Softgels dropped by 6.7% to $11.89 at AllStarHealth
- Apr 18, 2022Solgar Vitamin B12 100 Nuggets dropped by 8.2% to $7.79 at AllStarHealth
- Mar 07, 2022Source Naturals B-12 100 Tablets dropped by 39.1% to $7.49 at eVitamins
- Dec 13, 2021Source Naturals MethylCobalamin 30 Tablets dropped by 15.7% to $10.49 at VitaCost.com
- Mar 31, 2021Natrol Biotin 250 Vegetarian Tablets dropped by 7.9% to $11.36 at Ruesco Supplement Outlet
- Mar 15, 2021Natrol Biotin 100 Vegetarian Tablets (only 1000mcg) dropped by 35% to $5.69 at AllStarHealth
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