Vitamin B Complex- Why Do We Need To Take It?

Vitamin B is a sort of substance (the vitamin B complex) which are needed by certain enzymes in the body to work efficiently. A vitamin B complex has eight of the B vitamins: These include B1 (thiamine), B2 (riboflavin). B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin). Specific kind of B vitamins has a somewhat different function, but in general, they are initially responsible for converting the foods you eat into energy that your body needs to function well.

What are the benefits of taking  B- Vitamin?

Many people are not aware of the significance of taking vitamin B. Though, taking vitamin B does not give the body with fuel for energy, but it is also true that without vitamin B, the body lacks energy. Naturally, the body utilizes energy from different nutrients, such as protein, carbohydrates, and fats for fuel. The B- group vitamin aid the body to use that energy. Certain B- group vitamin responsible for helping cells to reproduce by replicating to make DNA.

B-complex vitamins usually contain the following:

Vitamin B-1 (thiamine) – An important nutrient that helps convert nutrients into energy.

Vitamin B2 (riboflavin) –  Riboflavin in converting energy and also as an antioxidant.

Vitamin B3 (niacin) – Niacin helps in cellular signaling, metabolism and DNA production and repair.

Vitamin B5 (pantothenic acid) –  Pantothenic acid aid your body to get the energy from the food you eat and it played an essential role in hormone and cholesterol production.

Vitamin B6 (pyridoxine) – Pyridoxine important in amino acid metabolism, red blood cell manufacturing, and neurotransmitters formation.

Vitamin B7 (Biotin) – Biotin is needed for carbohydrate and fat metabolism and control gene expressions.

Vitamin B9 (Folate) – Folate is essential for amino acid metabolism, cell development, production of red and white blood cells and cell reproduction.

Vitamin B12 (cobalamin) – Cobalamin helps maintain red blood cells and nerve cells healthy. It has been considered as a treatment for different kinds of illnesses or any related health concern, such as fatigue, Alzheimer’s disease, heart disease, breast cancer, high cholesterol, and sickle disease.

Signs and Symptoms of B- Vitamin Deficient

Eating a well-balanced diet is the only way to ensure that everyone can get the needed nutrients that the body needs. An unhealthy diet may result in many health concerns and will definitely affect the body’s overall wellness.

Vitamin B1- Thiamine deficiency

Thiamine deficiency is a serious health condition that affects the cardiovascular system and the nervous system. A serious and chronic form is known as beriberi. Signs and symptoms may include:

1.  Anorexia (loss of appetite)

2.  Extreme tiredness (fatigue)

3.  Impatience (irritability)

4.  Decrease reflexes due to damage to the nervous system

5.  Paresthesia (abnormal skin sensation in arms and legs)

6.  Myasthenia (muscle weakness)

7.  Difficulty in breathing

8.  Blurred vision

9.  Tachycardia (heart rate is too fast) Bradycardia (heart rate is slow).

10. Delirium (a condition that results in confusion)

Vitamin B2- Riboflavin deficiency

1.  Dryness and cracking of the skin especially around the nose and mouth area

2.  Magenta tongue (purplish red coloration of the tongue)

3.  Skin Rashes

4.  Anemia

Vitamin B3– Niacin Deficiency

Serious niacin deficiency is called pellagra, may result in health issue related to skin, digestive system and nervous system. This may include:

1. A flaky or scaly rash on the skin due to prolonged sun exposure

2. Inflamed mouth and bright red tongue

3. Vomiting and diarrhea

4. Lack of enthusiasm

5. Fatigue

6. Depression

7. Memory impairment

8. Headache

Vitamin B5 – Pantothenic acid deficiency

Vitamin B5 occurs in countries that are commonly malnourished and not getting enough calories daily. B5 deficiency may come in combination with other B vitamin deficiencies. This may include:

1.  Stomach pain

2.  Fatigue

3.  Depression

4.  Impatience

5.  Insomnia

6.  Vomiting

7.   Muscle cramps

8.   Upper respiratory infections

9.   Burning feet

Vitamin B6 – Pyridoxine deficiency

Many people may obtain enough B6 in their diet, but if you are deficient in other B vitamins such as folate and B12, then you are most likely deficient too in vitamin B6. 

Vitamin B6 deficiency is likely to occur in people with a kidney problem, liver disease, digestive or autoimmune diseases, as well as obese people, alcoholics, smokers, and pregnant women as well.
1.  Skin Rashes

2.  Sore Lips

3.  Mood swing

4. Tiredness

5.  Weakened immune system

6. Tingling sensation and pain on both hands and feet

7. Seizures

Vitamin B9 – Folate deficiency

Vitamin B9 is important for one’s health and is a water- soluble. The body cannot store vitamin B9, so anyone could be deficient in a matter of weeks. Deficiency of vitamin B9 can lead to anemia and may increase the risk of heart disease. For pregnant women, it is essential to take vitamin B9 during early pregnancy for the growth of the fetus.

1. extreme tiredness

2. lethargy (lack of energy)

3. headaches

4. paleness

5. loss of appetite

6. weight loss

7. Difficulty of breathing

Vitamin B12 – Cobalamin deficiency

Vitamin B12 deficiency is a health condition that may result in a low count of red blood cells (anemia), intestinal problems, and serious nerve damage.

Low vitamin B-12 may cause:

1. extreme tiredness (Fatigue)

2. weakness

3. memory loss

4. other problems related to the nervous system

Best Food Sources Rich in Vitamin B

1. Whole Grains (brown rice, barley)


2.  Meat (red meat, poultry, fish)


3.  Eggs and dairy products


4.  Legumes (beans, lentils)


5.  Seeds and nuts


6.  Dark leafy vegetables


7. Fruits (citrus, avocados, bananas)

The Bottom Line

Consuming enough amount of food rich in B vitamins will lead you on the path to overall wellness. If you restrain yourself from eating foods rich in B vitamins due to food allergies or an unhealthy diet, you are more likely to be deficient of B vitamin.

But, there are other ways to supplement your body with vitamin B-complex, in case you have some food allergies and not able to consume those foods rich in B- vitamins. I would like to share some of the vitamin B-complex that I have tried and proven to be effective and 100% organic.

Though a vitamin B supplement may be beneficial for specific cases, it is best to seek first and discuss your concern with your healthcare provider before taking any supplement.


Dr. Mercola Vitamin B Complex with Benfotiamine – 60 Capsules 

Dr. Mercola Vitamin B Complex with Benfotiamine - 60 Capsules

Price: $       (see price by clicking Amazon below)

A place to Buy:  Amazon

Size:  60 capsules

Rating: 4.4 out of 5

Product Features:

  1. It provides the complete complex of B vitamins. It is made of organic and biologically active B vitamins that are usually found in wheat germ or whole grain cereals.
  2. This product comes with a more advanced B-Complex Formula with Thiamine (B1), Riboflavin (B2), Niacin (B3), B6 (Folate), (B9), B12 (Cobalamin), Biotin and Pantothenic Acid (B5).
  3.  It supports the body and brain. It contains fat-soluble Benfotiamine that can cross the cell membrane with greater permeability to increase thiamine bioavailability and support cellular activities in your body and brain.
  4.  It fights your daily stress. Essential for brain function, nervous system and immune function, enhance energy, cell metabolism, organ, and other health issues.
  5. Guaranteed 100% Money- Back, if they don’t live up to your expectations, with a complete refund, so nothing is to lose.

MegaFood – Balanced B Complex, Promotes Energy Production, Alertness, Cognition, Focus, and a Healthy Nervous System with B Vitamins, Folate, and Biotin, Vegan,… 

MegaFood - Balanced B Complex, Promotes Energy Production, Alertness, Cognition, Focus, and a Healthy Nervous System with B Vitamins, Folate, and Biotin, Vegan, Gluten-Free, Non-GMO, 90 Tablets (FFP)


Price: $       (see price by clicking Amazon below)

A place to Buy: Amazon

Size:  90 capsules

Rating: 4.3 out of 5

Product Features:

  1. Balanced B- complex helps you to sustain your day with energy and support the B vitamins and other nutrients.
  2. It contains organic kale, brown rice, and broccoli which are good sources of supporting B vitamins, folic acid, and biotin.
  3. Offers energizing support that is safe to be taken on an empty stomach at any time of the day.
  4. This product is certified gluten-free, vegetarian safe, soy free, dairy free, kosher, and non-GMO formula with confidence.




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  1. Hi Raquel.
    I learned some things on your post . I did not know of so many vitamin B’s. I have mood swings and tiredness so now I can just go eat one of those valuable foods you have up there on your post or just purchase a supplement.
    And the weight loss Oh I would love to have some of that happen to.
    I took a peek at your about you post and we share similar back grounds. I also eat for my health and help others to see this way of life style is best for all of us.

    You have a very clear and well organized post. I like pictures to it helps me feel like going to try what a person is suggesting. I want to feel like the picture or in your case have those benefits.
    I hope this helps you in some way , you defiantly taught me about vitamin b’s.

    • Hi Nelcea. Thank you for visiting my site. I’m glad to know that it helps you to learn the many benefits of taking Vitamin B. I know that many of us are not aware on how important this vitamin to help the body utilize the energy from the different food sources. I can assure you that taking B vitamins would help us sustain our body to attain optimum wellness. Thank you and God bless you.

  2. Thanks for this info. I’d be curious to find out how the pills compare to the chewable B vitamins. Which one provides the biggest benefit and the fastest absorption in the body?

    • Hi Anne. Thanks for stopping by and read my article. For what I believe and read, nutrients from capsules are better absorbed than tablet form. And if you have a hard time swallowing it, you can open it and easily mix with any drinks for fast absorption. While, nutrients in Chewable form are specifically made on a regular basis, and for people to have difficulty swallowing tablets.I hope this help to you. Thanks again.

  3. Very interesting post which clearly explains the B vitamins, what they do and the deficiencies caused without them. I found it really helpful to see the right food groups to eat for B vitamins. Thank you

    • Hello Helen. I am very pleased that you’ve visited my site. I’m glad that it helps you learn the importance of B vitamins in attaining the body’s overall wellness. God bless you.

  4. Hi Raquel. l’m delighted with the vital information on your article. virtually everyone on the surface of the earth deserve and wish for a better lifestyle which i believe what we eat contribute profoundly to our wellness.
    I like the fact that there is alternative for people that allergic to vitamin B containing food, considering the benefit and important of it to the body, especially it support to the brain. so that no one is left out and missing out.
    The vitamin B complex containing Benfotiamine will be very important and necessary for me to try it out so i can boost my brain to remember anything if possible.
    Thanks so much for sharing this awesome information.

    • Hi. I’m glad that you’ve visited my site and to know that this article helps you learn the many benefits of taking B vitamins. Yes, taking supplements will greatly help us to sustain our body with the needed nutrients to attain overall wellness. It’s good that you are interested to try taking Vitamin B Complex, and I can assure you that this one will help the body utilize other nutrients. God bless you.

  5. I always like to keep a healthy diet, though some times forget about vitamin B as a supplement for dieting. I liked your page and feel that you are doing a great service for health awareness and thank you for your thoughtful explanation.


    • Hello George, I’m glad that you appreciate this page and somehow contribute to your health awareness. Nice to meet people like you who has a great sense of positivity on health concern. God bless you.

  6. Hi Raquel! Very nice posts about importance of vitamin B, I see that you putt a lot of effort to explain everything in details. Didn’t know that there are so many many B vitamins. People always told me, drink beer it has a lot B vitamins in it 🙂

    I never was a fan of pills, but there are many people allergic to all kinds of food. I believe that those pills are best alternative.

    Thank you for all these useful information, keep up with good work!


    • Thank you Marko for visiting my site. Yes, I know that many are not aware of the importance of B vitamins and how well it can do to our body. I’m glad that you find this information helpful to you. God bless you.

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