- Energy support
- Hair and skin health boost
- Red blood cell production
The B-complex is comprised of eight vitamins. They often function with one another to support many bodily functions, including the metabolising of food, red blood cell production, maintenance of skin, muscle tone, and nervous system function.
B-complex vitamins usually contain:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
Vitamin B complex has also been extensively studied for its vital role in the production of energy for the body. People deficient in B vitamins present symptoms such as muscle weakness, hair loss, dermatitis, numbness, and suppressed immune system, and loss of appetite. 1
B vitamins are found in many foods so deficiency is not common with a varied and balanced diet. However, dietary trends go towards a reduced consumption of animal-based foods and increased consumption of fruit and vegetables. In certain circumstances there is an increased need for B vitamins, making supplementation necessary:
A vegan diet
With a vegan diet, vitamin B12 deficiency could be a potential problem. Vitamin B12 is naturally found in animal products like meat, dairy, eggs and seafood. Vitamin B12 cannot be reliably supplied from a varied wholefood, plant-based diet and therefore the supplementation is recommended.2
A double-blind placebo study was made on 65 celiac patients on a strict gluten-free diet. Patients were administered a daily dose of extra B vitamins for half a year. Results showed that taking extra B vitamins for 6 months showed significant improvement in general well-being, suggesting that the B vitamins should be considered in people advised to follow a gluten-free diet.3
- Spinas, E., Saggini, A., Kritas, S. K., Cerulli, G., Caraffa, A., Antinolfi, P., … & Saggini, R. (2015). Crosstalk between vitamin B and immunity. J. Biol. Regul. Homeost. Agents, 29(2), 283-288.
- Craig, Winston. (2009). Health Effects of Vegan Diets. The American journal of clinical nutrition. 89. 1627S-1633S. 10.3945/ajcn.2009.26736N.
- Hallert, C & Svensson, M & Tholstrup, J & Hultberg, B. (2009). Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet. Alimentary pharmacology & therapeutics. 29. 811-6. 10.1111/j.1365-2036.2009.03945.
Sonawane, Sayali & Dalaya, & Agrawal, Priyanka & Landge, Nilima & Gupta, Rinkoo. (2019). Vitamin-B complex– A review. IP International Journal of Periodontology and Implantology. 3. 122-123. 10.18231/2457-0087.2018.0027.