The vitamin B complex is a series of nine vitamins that are all basic daily nutritional requirements:
- B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B5 (Pantothenic acid)
- B6 (Pyridoxine)
- B7 (Biotin)
- B9 (Folic acid)
- B12 (Cobalamin)
- Bp (Choline)
The B vitamins are water-soluble, which means that any amount that the body doesn't presently need is excreted (so there's no advantage to taking more than your daily nutritional requirements).
Uses and benefits
Collectively, B vitamins are needed to regulate nearly every physiological process that occurs in the body. You'll need a certain amount of each daily for these purposes (the amount varies according to age and gender).
Supplementation is done simply to ensure that you're meeting your daily requirements. Supplements are of particular interest to athletes and bodybuilders, however, studies have found that a deficiency of B vitamins hinders athletic performance, the ability to repair damaged muscles, and that strenuous exercise may deplete certain B vitamins faster.[1,2] This is why you'll see some or all of the B vitamins frequently added to pre-workout formulas.
Here's a brief look at exactly what the body uses each of the B vitamins for:
| B vitamin | Use |
|---|---|
| B1 (Thiamine/thiamin) | In addition to supporting brain, nervous system, heart, and muscle function, it's also needed to process carbohydrates. |
| B2 (Riboflavin) | Needed for digestion of all types of food, as well as for cell function. |
| B3 (Niacin) | Needed by the cardiovascular system and regulates cholesterol and body fat storage. |
| B5 (Pantothenic acid) | Metabolizes food. |
| B6 (Pyridoxine) | Needed in the creation of hemoglobin and for metabolizing glucose and amino acids. |
| B7 (Biotin) | Needed to metabolize fatty acids and the branched-chain amino acids (BCAAs). |
| B9 (Folic acid) | Creates and repairs cells and DNA. |
| B12 (Cobalamin) | Creates blood for proper brain, nervous system, and cell function. |
| Bp (Choline) | Needed by the digestive system for proper neural transmission and to repair cells. |
Recommended dosage
The Institute of Medicine (IOM) has published a handy chart breaking down dietary needs by age and gender:
100mg p/d| B Vitamin | RDA | UL |
|---|---|---|
| B1 (Thiamine) | Men: 1.0mg/d Women: 0.9mg/d | N/A |
| B2 (Riboflavin) | Men: 1.1mg/d 0.9mg/d | N/A |
| B3 (Niacin) | Men: 12mg/d Women: 11mg/d | Male/female: 35mg/d |
| B5 (Pantothenic acid) | Men 5mg/d Women 5mg/d | N/A |
| B6 (Pyridoxine) | 100mg p/d | Male/female: 1.1mg/d |
| B7 (Biotin) | (AI)Men: 30mcg/d Women: 30mcg/d | N/A |
| B9 (Folic acid) | Men: 400mcg/d Women: 400mcg/d | N/A |
| B12 (Cobalamin) | Men: 2.0 IU/d Women: 2.0 IU/d | N/A |
| Bp (Choline) | (AI) Men: 55mg/d* Women: 425mg/d | Male/female: 3.5g/d |
Side effects
Since the B vitamins are water soluble, it's extremely difficult to overdose on them. Vitamins B3 and B6 have been found to have side effects if you take too much at one time. Taking more than the recommended dosage of B3 can potentially cause skin flushing, itching and rashes.[3] Too much B6 can cause motor control problems and general pain and numbness.[4] It should be noted that the amounts required to induce toxicity are well beyond anything that would occur in any kind of typical diet.
Food sources
The B vitamins are found in a wide range of foods, but you won't find adequate amounts of the entire complex in just one type of food. A reasonably varied diet will provide the necessary amounts.
Here are some of the foods richest in each of the vitamin types:
How many B vitamins are there?
There are actually many more B vitamins, but these are the ones that are essential to humans and must be part of a through diet.
- B1: Trout, Pork, Macadamia Nuts, Sunflower Seeds, Whole Wheat Bread
- B2: Almonds, Red Meat, Mackerel, Eggs, Pork
- B3: Yellowfin Tuna, Chicken Breast, Turkey, Pork, Liver, Peanuts
- B5: Shiitake Mushrooms, Trout, Avocados, Eggs, Pork
- B6: Sunflower Seeds, Pistachios, Tuna, Turkey, Chicken
- B7: Yeast, Liver, Kidney, Egg Yolk, Soybeans
- B9: Black Eyed Peas, Lentils, Spinach, Asparagus, Romaine Lettuce
- B12: Clams, Beef Liver, Mackerel, Crab, Silken Tofu, Bran
- BP: Shrimp, Eggs, Scallops, Chicken, Turkey, Collard Greens
Considerations
If you're concerned about getting enough of the entire B complex but aren't sure which specific vitamins your diet is deficient in, it's safe (and much more economical) to simply take a B-complex multivitamin that provides the daily amounts appropriate for your age and gender. Toxicity thresholds are so high that it's unrealistic that you'll exceed them.
Though toxicity from B vitamin supplementation is very unlikely, it's still always wise to speak to a doctor and/or nutritionist before making major changes to your diet.
Where to buy
B vitamin supplements are available right here at PricePlow and at 30% to 50% off of retail pricing.
References
- Woolf, K, et. al; International Journal of Sport, Nutrition & Exercise Metabolism; "B-vitamins and Exercise: Does exercise alter requirements?;" 2006
- Manore, M, et. al; The American Journal of Clinical Nutrition; "Effect of physical activity on thiamine, riboflavin, and vitamin B-6 requirements;" August 2000
- Benyo, Z, et. al; The Journal of Clinical Investigation; "GPR109A (PUMA-G/HM74A) mediates nicotinic acid–induced flushing;" December 2005
- Katan, MB; Nederlands TVG; "How much vitamin B6 is toxic?;" November 2005
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Mar 07, 2023 ![]()
Product News
Swanson Pantothenic Acid was created.
Category: Pantothenic Acid -
Mar 07, 2023 ![]()
Product News
Swanson P-5-P was created.
Category: P5P (Pyridoxal-5-Phosphate) -
Mar 07, 2023 ![]()
Product News
Swanson Balance B-100 Complex was created.
Category: Vitamin B -
Mar 07, 2023 ![]()
Product News
Swanson Vitamin B1 was created.
Category: Vitamin B1 (Thiamine) -
Mar 06, 2023 ![]()
Product News
Swanson Niacin was created.
Category: Niacin -
Mar 05, 2023 ![]()
Product News
Swanson Pantesin Pantethine was created.
Category: Pantethine (Coenzyme A) -
Mar 05, 2023 ![]()
Product News
Swanson Flush Free Niacin was created.
Category: Niacin -
Mar 05, 2023 ![]()
Product News
Swanson Super Stress B-Complex was created.
Category: Vitamin B -
Mar 04, 2023 ![]()
Product News
Swanson R-5-P was created.
Categories: P5P (Pyridoxal-5-Phosphate), Vitamin B2 (Riboflavin) -
Mar 04, 2023 ![]()
Product News
Swanson Biotin was created.
Categories: Biotin, Gummy Supplements -
Mar 03, 2023 ![]()
Product News
Swanson Activated B-Complex was created.
Category: Vitamin B -
Mar 03, 2023 ![]()
Product News
Swanson Balance B-50 Complex was created.
Category: Vitamin B -
Mar 03, 2023 ![]()
Product News
Swanson Niacin-Bound Chromium was created.
Categories: Blood Sugar Supplements, Chromium, Niacin -
Mar 03, 2023 ![]()
Product News
Swanson Vitamin B12 was created.
Category: Vitamin B12 -
Feb 23, 2023 ![]()
YouTube Video
Glaxon Collagen Updated: 5 Things to Love -
Feb 21, 2023 ![]()
YouTube Video
The FDA vs. NMN: Situation Report (Feb 2023) -
Feb 20, 2023 ![]()
Blog Post
The FDA vs NMN Situation Report (Feb 2023) | Episode #084
Mike gives the situation report on the FDA vs. NMN, reading his long-form article about NMN and the FDA as it stands through February 20, 2023. -
Feb 17, 2023 ![]()
YouTube Video
Ghost Glow Remastered: Look Good, Feel Great -
Feb 03, 2023 ![]()
Product News
Vitacost Vitamin B1 was created.
Category: Vitamin B1 (Thiamine) -
Feb 02, 2023 ![]()
Product News
Vitacost Methyl B-12 was created.
Category: Vitamin B12 -
Feb 02, 2023 ![]()
Product News
Vitacost Vitamin B12 was created.
Category: Vitamin B12 -
Feb 02, 2023 ![]()
Product News
Vitacost Vitamin B2 was created.
Category: Vitamin B2 (Riboflavin) -
Feb 01, 2023 ![]()
YouTube Video
A Multivitamin with MitoPrime, SAMe, & Boron! Glaxon Multi+ -
Jan 31, 2023 ![]()
Product News
Life Extension Vitamin B6 was created.
Category: Vitamin B6 -
Jan 27, 2023 ![]()
Product News
Natural Factors Vitamin B12 was created.
Category: Vitamin B12 -
Jan 27, 2023 ![]()
Product News
Nature Made Folic Acid was created.
Category: Folic Acid -
Jan 19, 2023 ![]()
YouTube Video
Kaged Mindset Unboxing: Find your FLOW -
Jan 17, 2023 ![]()
Product News
Solaray Pantothenic Acid was created.
Category: Pantothenic Acid -
Jan 17, 2023 ![]()
Product News
Solaray Niacinamide was created.
Category: Niacinamide -
Jan 09, 2023 ![]()
YouTube Video
Burn Fat from Sunup to Sundown with AstroFlav MetaBurn AM -
Dec 29, 2022 ![]()
Product News
Life Extension Vitamin B12 was created.
Category: Vitamin B12 -
Dec 26, 2022 ![]()
Product News
Thorne Research Vitamin B12 was created.
Category: Vitamin B12 -
Dec 19, 2022 ![]()
TikTok Video
THE NMN BAN! -
Dec 18, 2022 ![]()
Product News
Douglas Laboratories Riboflavin, B-2 was created.
Category: Vitamin B2 (Riboflavin) -
Dec 12, 2022 ![]()
Product News
Natural Factors Niacin was created.
Category: Niacin -
Dec 11, 2022 ![]()
Product News
Nature Made Super B Energy Complex was created.
Category: Vitamin B -
Dec 11, 2022 ![]()
Product News
Nature Made Vitamin B Complex was created.
Category: Vitamin B -
Dec 11, 2022 ![]()
Product News
Jarrow Formulas NMN was created.
Categories: Niacin, NMN, Non-Stimulant Energy -
Dec 04, 2022 ![]()
Product News
AllMax Nutrition HMB 3000 was created.
Category: 5-Methyltetrahydrofolate -
Dec 01, 2022 ![]()
Product News
Source Naturals Niacin was created.
Category: Niacin -
Nov 16, 2022 ![]()
YouTube Video
UMZU ZUUM?! Naturally-Sweetened Pre-Workout with Nitrosigine! -
Aug 22, 2022 ![]()
YouTube Video
SPERMIDINE ?! Core Longevity EXPLAINED -
Jul 22, 2022 ![]()
TikTok Video -
Mar 14, 2022 ![]()
YouTube Video
GLAXON'S FOUNTAIN OF YOUTH | NAD+ SYNERGY -
Dec 15, 2021 ![]()
YouTube Video
A MITOCHONDRIA-Boosting Pre Workout Idea for CLEAN Energy -
Jun 11, 2021 ![]()
YouTube Video
NMN (Nicotinamide Mononucleotide) Study: Muscle Insulin Sensitivity! -
Feb 18, 2021 ![]()
YouTube Video
Glaxon Thermal V2 Update | Glaxon Season 2 -
Jul 16, 2020 ![]()
YouTube Video
Ghost GLOW Product Breakdown: Look Good, Feel Great! -
Jun 12, 2020 ![]()
YouTube Video
Supplement Industry Roundtable Episode 6 | Return of the Savage -
Sep 11, 2018 ![]()
Blog Post
Fighting Disease with Shawn Wells | Episode #014
Fighting serious disease? Shawn Wells (@ZoneHalo) drops knowledge on using diet and supplementation to help with chemotherapy. -
Aug 16, 2015 ![]()
Blog Post
Instant Knockout Fat Burner: Is this Worth $59??
Instant Knockout is a fat burner getting HEAVILY promoted online, selling for $59.99. Is it worth that? We analyze the Instant Knockout Ingredients.
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