Staying on top of your nutrient intake not only helps prevent nutritional deficiencies, but can also help maintain health, prevent chronic health issues, and optimally fuel your body's metabolic processes.

Of all the essential vitamins, I am often asked about B vitamins and the roles that they each play. Considering that B vitamins are involved in everything from energy production and heart health to mood and cognitive health, they’re vital multitasking vitamins that deserve lots more attention!

What are B vitamins?

The body uses B vitamins to convert calories derived from carbohydrates and proteins into energy. They also play a key role in maintaining normal vision, appetite, and healthy skin, hair, and nails.

They are also essential for the formation of red blood cells, proper liver function, and maintaining a healthy stress response. Vitamin B is actually an umbrella term which encompasses a collection of eight essential B vitamins. Each form of B vitamin has its own unique purpose in the body and is needed in different amounts, but they also work together synergistically.

• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folate and folic acid
• Vitamin B12 (cobalamin)

All of these B vitamins are water-soluble and cannot be stored by the body for future use. This means that your diet must supply them each day to prevent any deficiencies.

You can easily stay on top of your vitamin B intake by including a daily vitamin B complex that will help you cover your bases. This supplement is specifically formulated to provide a balance of all the B vitamins that the body needs. It is often used to ensure that a person is getting enough of all the B vitamins, especially if they are deficient in one or more of them.

What are the symptoms of Vitamin B deficiency?

Vitamin B deficiency can cause a range of symptoms, which can vary depending on the specific type of B vitamin that is deficient.

Some common symptoms of vitamin B deficiency include:

• Fatigue and weakness
• Anaemia (a lack of red blood cells)
• Numbness and tingling in the hands and feet
• Mouth sores and a swollen, red tongue
• Digestive issues, such as nausea, constipation, and loss of appetite
• Depression, anxiety, and irritability
• Skin issues, such as dryness, rashes, and eczema
• Hair loss
• Infertility
• Memory loss and confusion 

Our Super B Vitamin Complex contains the perfect blend of the following 8 highly bio-available B-Vitamins: Vitamins B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine Hydrochloride), B7 (Biotin), B9 (Folic Acid), and Vitamin B12 (Methylcobalamin). Furthermore, our Vitamin B Complex high strength comes with added Vitamin C for extra support.

What are the benefits of taking a Vitamin B Complex?

Taking a Vitamin B complex supplement may provide the following benefits:

May help increase energy levels

B vitamins are a vital group of nutrients for energy production in the body. They help the body convert food into energy by assisting in the metabolism of carbohydrates, proteins, and fats. B vitamins also play a role in the production of red blood cells, which transport oxygen throughout the body.

Without enough B vitamins, the body can't produce enough red blood cells, which can leave you feeling low on energy.

Each B vitamin has a specific role in energy metabolism, but they all work together to support the body's energy needs.

• Vitamin B1 helps the body convert carbohydrates from the food we eat into energy.
• Vitamin B2 plays an important role in the production of energy at a cellular level. It assists the body in converting carbohydrates, fats, and proteins into energy, and is also necessary for the activation of other B vitamins.
• Vitamin B3 is involved in energy metabolism and the production of hormones that regulate energy. It helps to increase blood flow and oxygen to the cells, which improves energy production.
• Vitamin B5 is essential for the metabolism of carbohydrates, proteins, and fats, which are all used as sources of energy.
• Vitamin B6 helps the body convert food into energy, and it is also involved in the production of red blood cells.
• Vitamin B12 plays a role in the production of red blood cells and the metabolism of every cell in the body.

May boost brain health and cognitive performance

B vitamins, specifically B12 and folate, are important for brain health and cognitive performance because they play a crucial role in the production of neurotransmitters. These are chemicals that transmit signals in the brain.

B12 and folate also help to reduce levels of homocysteine, an amino acid that can damage blood vessels and contribute to cognitive decline if it builds up to high levels in the body.

Some studies also suggest that B vitamins, particularly folate, vitamin B12, and vitamin B6, may be beneficial in preventing dementia, mental impairment, and age-related cognitive disorders. However, more thorough research is needed in this area.

Feeling Better

"Easy to swallow small tablets with no taste. Only been taking for a few days and feeling much better, not as tired and feel alive. I am vegetarian so must have been a bit low on B12." - Jules

Helps form healthy red blood cells

B vitamins, particularly folic acid and B12, play a crucial role in the formation of healthy red blood cells. They do this by activating enzymes that are necessary for the proper formation of haem, a component of haemoglobin.

Haemoglobin is a protein in red blood cells that binds to oxygen and carries it through the body. Without enough of these vitamins, the body can't activate the enzymes needed to form haem and produce healthy red blood cells, which can lead to a condition called anaemia.

Helps encourage healthy hair, skin and nail growth

B vitamins, such as Biotin, Vitamin B12, and Folic acid, are essential for healthy skin, hair, and nails. Biotin helps to form the building blocks of skin, hair, and nails, and vitamin B12 is needed for cell growth and development, which can help to keep skin and hair looking healthy.

Folic acid helps to produce collagen, which is a protein that provides structure to skin and hair. B vitamins such as niacin and Vitamin B6 can help to reduce inflammation and improve circulation, which can also contribute to healthy skin, hair, and eyes. If you’re not getting enough of these vitamins, you may notice some hair loss, dry skin, and other hair/skin related symptoms.

Riya Lakhani ANutr is a registered nutritionist and health writer with a special interest in plant-based nutrition. She has completed a Bachelor’s and Master’s degree in Human Nutrition, and has developed a passion for writing about all things plant-based.