The B Complex: Ultimate Guide to Vitamin B

The B organization 

B1, B2, B12?! The B’s never end! Why are there so many variations of Vitamin B and what does each one do? What is it that they really do then? And are they necessary? I thought they mainly supported energy production but was surprised each one has individual benefits that can potentially help with overall energy production. In this article, we are going to dive into the complex organization of B vitamins and find out the truth behind them!

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What is Vitamin B or B’s?

The B complex consists of eight B vitamins that all help with the overall production of energy, cognitive functioning and cellular health. The complex consists of eight B vitamins (B1-B12) which are Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (B9), and Cobalamin (B12). Each variation helps with overall functions within the body. 

Some Specific Benefits of each B

• Thiamine (B1): Thiamine essentially helps with inflammation and overall immune functioning. Beriberi results as a deficiency of B1 and symptoms include loss of appetite, swelling, pain or numbness, etc. Thiamine can be found in everyday foods such as meat, grains, etc. or supplied through supplementation. 
• Riboflavin (B2): Riboflavin plays a more specific role in cellular functioning. It maintains proper health of cells which overall help with the immune system, respiratory system, etc. Deficiency in B2 can result in anemia and skin disorders. Riboflavin can be found in everyday foods like vegetables, eggs, etc. 
• Niacin (B3): Niacin Some claims state that Niacin can help balance cholesterol levels which overall improves cardiovascular health. Flushing is a common side effect of taking Niacin in large doses, but is overall harmless. Blood vessels essentially dilate and become enlarged due to the circulation of blood. 
• Pantothenic Acid (B5): Pantothenic Acid helps overall with the body’s metabolization of fats and carbohydrates so they can be used as energy. Alongside this, it specifically helps out with the creation of red blood cells and can potentially help manage stress and sex hormones that are created in the adrenal glands. Some claims state that it can help manage cholesterol levels similar to B3 and that B5 is essential to metabolized B2.  
• Pyridoxine (B6): Pyridoxine claims state that it has a specific function in cognitive health. It helps with overall neurotransmitter production that thus improves memory and retention. 
• Biotin (B7): Biotin claims state that this variation of the B vitamin helps with benefits to hair, skin, and nails. Supplementation of this B vitamin can be found stand alone but most are incorporated into collagen supplements. Vitamin C can also help with the absorption of this vitamin and the production of collagen! 
• Folic Acid (B9): Folate has been proven to be beneficial to DNA production and cellular function. Alongside this, it also helps with the overall absorption of other B vitamins through the active form known as methylfolate. Folate is converted into the active form, Methylfolate in the digestive system. Folic Acid is the same as Folate but the synthetic, man-made version usually found in most supplements and unlike folate, not as easily absorbed or converted into the active form.  
• Cobalamin (B12): B12 is the most commonly sought after form of the B Vitamins due to the belief that it helps the most with energy production. This is somewhat true as it helpsplay the biggest role in metabolization of fats and carbohydrates into energy but all B variations potentially help with this. B12  more specifically helps the body better absorb folic acid which is the synthetic form of B9. 

Why are there a few missing B’s?

You’re probably wondering why the B complex skips over 4 of the B variations. That is because B4 (Adenine), B8 (Inositol), B10 (Para Amino Benzoic Acid/PABA), and B11 (Salicylic Acid) are not considered vitamins anymore as they are not considered essential to your health. One may still be able to find them sold at health stores but they are not really required. 

Take individually or as a complex?

Before deciding to take supplementation of any vitamin, one should consult with a doctor to determine the best course of action. A lot of the B vitamins can be found in everyday foods and eating a balanced diet should provide adequate amounts of each B variation. If opting to supplement oneself with dosages of B vitamins then these are the following general  recommendations for adults:

When is the best time to take Vitamin B?

Since an overall benefit of Vitamin B is assistance with energy production, it is best recommended to take any B supplements in the morning with breakfast. They are best taken without a meal or just in the morning during your daily routine. Vitamin B is water-soluble so your body will have the best chance of making the most of it on an empty stomach.

Is there a more Bioavailable or absorbable form of Vitamin B12?

Bioavailability of B12
B12 can most commonly be found through everyday foods found in one’s diet. Such foods include fish, chicken, milk, etc. The bioavailability of B12 then depends on individuals’ digestive health as absorption of B12 is dependent on this. Malnutrition or other underlying issues related to gut health or metabolization affect the bioavailability of B12 in the body. Liquid supplement B12 increases bioavailability because liquid is easily metabolized and absorbed in the body and there is no need for it to be broken down. 

What is Methylcobalamin? Is it B12?   Methylcobalamin is another variation of Cobalamin (B12) and is considered to be the more active and bioavailable variation of B12. B12 has two active forms which are known as Methylcobalamin and Cyanocobalamin. The biggest difference comes at the molecular structure in which Methylcobalamin contains a Methyl group which studies show makes it more bioavailable and better absorbed. Methylcobalamin is also sometimes paired alongside folic acid (B9) to help absorption and increase bioavailability.