Vitamin B Complex

Vitamin B complex is a group of eight essential vitamins that the body needs; They are a group of water-soluble vitamins, which means that the body does not store them, but must be obtained daily through the diet. It is worth noting that there are several factors that may increase the body's need for these vitamins; Such as age, pregnancy, food choices, medical conditions, genetics, and medications, which may require resorting to the use of nutritional supplements to meet the body's need from them, the vitamin B complex also plays an important role in maintaining health, and affects energy levels in the body, and cell metabolism, and also contributes to maintaining brain function.

Vitamin B complex benefits

B vitamins have many health benefits, and each vitamin separately performs certain functions in the body, as follows:

Vitamin B1: or the so-called thiamine (in English: Thiamine); Which helps the body convert carbohydrates into energy, and is necessary for the nervous system, muscles, and brain, and to maintain cell health, in addition to its important role in the process of cell development and growth.

Vitamin B2: or the so-called riboflavin (in English: Riboflavin); Which helps produce energy from food, maintain healthy skin, eyes, and the nervous system, and works with the rest of the B vitamins to convert vitamin B6 into its usable form, and also contributes to the production of vitamin B3.

Vitamin B3: or the so-called niacin; Which helps to produce energy from food, and improves the health of the skin, digestive and nervous system, and is important for the production of hormones, and the manufacture and repair of genetic material in the body. Vitamin B5: or the so-called Pantothenic acid; Which helps to produce energy from fats and carbohydrates, and contributes to the production of hormones in the adrenal gland and neurotransmitters, and is necessary for the production of red blood cells and cholesterol.

To read more about Niacin

Vitamin B6: or the so-called pyridoxine; Which helps the body use carbohydrates and protein from food, and store them in the form of glycogen in the liver and muscles, and it also plays an important role in the production of neurotransmitters, hormones that affect mood and regulate the biological clock in the body, and in addition, it helps to manufacture hemoglobin; It is the substance in red blood cells that carry oxygen in the blood, and also contributes to brain and immune system functions.

Vitamin B7: or what is called biotin; Which is necessary for the manufacture of fatty acids, as it maintains the health of hair and bones, stimulates growth, and contributes to the production of energy from carbohydrates, protein, and fats.

Vitamin B9: or the so-called folic acid; Which helps the body to manufacture red blood cells, and contributes to reducing the risk of congenital malformations in the brain and the spine of the fetus, and it also helps the cells to form DNA.

Vitamin B12: or the so-called cobalamin; Which maintains the health of the nervous system, red blood cells, and is important in protein metabolism, DNA formation, and red blood cells.

To read more about Cobalamin

Vitamin B Complex Side Effects

Getting the B complex vitamin from food does not cause any problems; As it is not stored in the body and excreted through urine, however, its nutritional supplements can cause some health problems; Therefore, it is advised not to overeat, and from the unwanted health symptoms that high doses of vitamin B complex may cause, we mention the following:

  • Feeling very thirsty.
  • vomiting;
  • Blurry vision.
  • Abdominal cramps.
  • nausea;
  • increased urination diarrhea.
  • Urine turning bright yellow.
  • High blood sugar levels, vomiting, skin redness, and liver damage with high doses of vitamin B3.
  • Nerve damage, sensitivity to light, and painful skin problems, when taking high doses of vitamin B6.

Therefore, when you need to use nutritional supplements, it is recommended to choose reputable brands, whose products are tested by organizations; Such as the US Pharmacopeial Convention.

Symptoms of vitamin B complex deficiency

Although eating an integrated diet contributes to obtaining the body’s need for vitamin B complex, some people may have a deficiency, and the symptoms of vitamin B complex deficiency are as follows:

  • Rash;
  • Nausea;
  • Abdominal cramps;
  • Cracks around the mouth;
  • Peeling of the lips;
  • Swelling of the tongue;
  • Fatigue and feeling weak;
  • Anemia;
  • Feeling confused Depression;
  • Diarrhea;
  • Constipation;
  • Tingling feeling in the feet and hands;

Vitamin B Complex Doses

Some people may have to use supplements that contain B-complex vitamins; Such as the elderly, people who suffer from malabsorption disorders, or other chronic health conditions, or who receive parenteral nutrition, and the following is an explanation of the recommended daily amounts of vitamin B complex according to age:



Less than 4 years old

Persons 4 years or older

Breastfeeding and pregnant women

Vitamin B1 (milligrams)





Vitamin B2 (milligrams)





Vitamin B3 (milligrams)





Vitamin B5 (milligrams)





Vitamin B6 (milligrams)





Vitamin B7 (milligrams)





Vitamin B9 (milligrams)





Vitamin B12 (milligrams)





Vitamin B Complex Sources

There are many types of foods that contain vitamin B complex, and we mention the most important of them as follows:

  • Fish; Like salmon.
  • Green leafy vegetables; Like spinach.
  • Liver;
  • Eggs.
  • Milk.
  • Cheeses;
  • Meat; Like beef, chicken, and turkey.
  • Oysters and mussels.
  • Legumes; Such as peas, chickpeas, and beans.
  • Dairy.
  • Nutritional yeast.
  • Fortified breakfast cereals.
  • Sunflower seeds.