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Why Is Vitamin B Complex Important, and Where Do I Get It?
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Why Is Vitamin B Complex Important, and Where Do I Get It?

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Emily Cronkleton —Updated on March 29, 2019
Benefits
Recommended daily intake
Symptoms of deficiency
Complications tied to deficiency
Foods to eat
Supplements
Symptoms of overdose
Talk to your doctor
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What is vitamin B complex?
Vitamin B complex is composed of eight B vitamins:
B-1 (thiamine)
B-2 (riboflavin)
B-3 (niacin)
B-5 (pantothenic acid)
B-6 (pyridoxine)
B-7 (biotin)
B-9 (folic acid)
B-12 (cobalamin)
Each of these essential vitamins contributes to your overall bodily function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.
Why Is Vitamin B Complex Important, and Where Do I Get It?

Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Emily Cronkleton —Updated on March 29, 2019
Benefits
Recommended daily intake
Symptoms of deficiency
Complications tied to deficiency
Foods to eat
Supplements
Symptoms of overdose
Talk to your doctor
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.
What is vitamin B complex?
Vitamin B complex is composed of eight B vitamins:
B-1 (thiamine)
B-2 (riboflavin)
B-3 (niacin)
B-5 (pantothenic acid)
B-6 (pyridoxine)
B-7 (biotin)
B-9 (folic acid)
B-12 (cobalamin)
Each of these essential vitamins contributes to your overall bodily function. Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.
What are the benefits?
B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Vitamin B complex helps prevent infections and helps support or promote:
cell health
growth of red blood cells
energy levels
good eyesight
healthy brain function
good digestion
healthy appetite
proper nerve function
hormones and cholesterol production
cardiovascular health
muscle tone
In women
B vitamins are especially important for women who are pregnant and breastfeeding. These vitamins aid in fetal brain development as well as reduce the risk of birth defects.
And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.
In men
B vitamins are thought to increase testosterone levels in men, which naturally decrease with age. They may also help men build muscle and increase strength. However, human studies confirming these claims are lacking.
How much vitamin B complex do you need?
The recommended daily amount of each B vitamin varies.
For women, the recommended daily intake is:
B-1: 1.1 milligrams (mg)
B-2: 1.1 mg
B-3: 14 mg
B-5: 5 mg (RDA not established)
B-6: 1.3 mg
biotin: 30 micrograms (mcg) (RDA not established)
folic acid: 400 mcg
B-12: 2.4 mcg
For men, the recommended daily intake is:
B-1: 1.2 mg
B-2: 1.3 mg
B-3: 16 mg
B-5: 5 mg (RDA not established)
B-6: 1.3 mg
biotin: 30 mcg (RDA not established)
folic acid: 400 mcg
B-12: 2.4 mcg
Older adultsTrusted Source and women who are pregnant require higher amounts of B vitamins. Your doctor can provide dosage information tailored to your individual needs.
Certain underlying health conditions can prevent your body from properly absorbing vitamin B. You should also talk to your doctor about your vitamin B intake if you have:
celiac disease
HIV
Crohn’s disease
alcohol dependence
kidney conditions
rheumatoid arthritis
ulcerative colitis
inflammatory bowel disease
How can you tell if you’re deficient?
Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient.
The following symptoms may be a sign that you’re not getting enough B vitamins:
skin rashes
cracks around the mouth
scaly skin on the lips
swollen tongue
fatigue
weakness
anemia
confusion
irritability or depression
nausea
abdominal cramps
diarrhea
constipation
numbness or tingling in the feet and hands
If you’re experiencing any of these symptoms and aren’t sure why, make an appointment to see your doctor.
Although it’s possible that you’re experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on any next steps.
