There are eight B vitamins which play a variety of different but complementary roles in keeping us healthy.
Many of the B vitamins help each other to work properly so many people take a vitamin B complex supplement to get all their B vitamin needs met in one easy dose.
Where do I find vitamin B Complex
- Most multivitamins contain B-complex vitamins along with other vitamins and minerals.
- You can also buy B-complex vitamins as a stand-alone supplement.
- Vitamin B is also often added to energy drinks.
- The body cannot easily store B vitamins as they get absorbed, used and then passed out in your urine. For this reason, you can anticipate that you urine will look more yellow than normal when taking B Complex vitamins.
- All the B vitamins can also be obtained naturally by eating a balanced healthy diet.
Why do I need B Complex vitamins?
B Complex vitamins are often recommended to combat fatigue and listlessness. As well as helping with your energy needs, B vitamins play an important role in nerve and blood cell health, and in maintaining good skin, hair, eyes and digestive health. Some B vitamins have antioxidant properties.
Each of the B-complex vitamins performs a unique function in the body. Vitamins B1, B2, B3 and B7 (biotin) support the body with its energy needs, vitamin B6 is important for blood cells growth, while vitamins B12 and B9 (folic acid) help with cell division.
How will I know if I am lacking in B Complex vitamins?
Symptoms will depend on which B vitamin you are lacking. For example a lack of vitamin B2 can cause tired eyes and blurred vision, too little vitamin B1 can cause muscle weakness, while a deficiency in vitamin B6 or vitamin B12 can result in anaemia. Often a general lack of energy may be a sign that you could do with a vitamin B boost.
Can vitamin B complex ever be harmful?
This depends on how much you consume and on which B vitamins are involved. Some of the vitamins in the B vitamin group can be taken in relatively high doses without causing harm, whereas others should be used sparingly. For example too much vitamin B6 can lead to numbness and tingling in the limbs, while too much B2 has been linked to an increased risk of kidney stones.The quantities of each ingredient within a B complex vitamin supplement will vary but reputable companies will always ensure their B Complex vitamin supplements only contain safe levels. The amounts of each B vitamin together with the recommended dietary allowance (RDA) will be listed on the label.