We are all familiar with this situation: low energy, sluggish and listless days. But what if this is a permanent condition for some of us and affects our quality of life? One possible problem here could be an often overlooked vitamin B deficiency. Although B vitamins play a central role in the body - including for energy metabolism and the nervous system - they are unfortunately not a focus for many people and are therefore often neglected. In this article, we would like to explain how essential B vitamins are for us, why they work particularly well as a complex and why you should supplement them.
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What are B vitamins?
One thing is clear: B vitamins are vital for the human body and are involved in many functions in our organism. They consist of 8 water-soluble vitamins and therefore cannot be stored by the body. Excess and unusable vitamin B is therefore excreted in the urine. Together, the B vitamins function like perfectly coordinated cogwheels and support numerous metabolic functions such as energy, carbohydrate, fat, protein and protein metabolism as well as the neuronal functions in our body. A functioning energy metabolism means much more for us - it also enables us to have an intact immune system. This is because when bacteria or viruses enter our body and attack it, certain immune cells send out messenger substances that are produced with the help of energy.
The 8 B vitamins and their functions at a glance
Although the B vitamins are considered as a whole, each individual B vitamin has its own specific tasks. You may also be more familiar with the B vitamins under the names B1, B2 and co. Some people are relatively unfamiliar with the specific names. The following table provides an overview of all B vitamins, their technical names and functions:
| Vitamins | Functions |
|---|---|
| Vitamin B1 (Thiamin) | Supports energy absorption from carbohydrates, the energy balance and the nervous system. |
| Vitamin B2 (Riboflavin) | Is required for iron transport, iron metabolism and the conversion of proteins, fats and carbohydrates in the body. |
| Vitamin B3 (Niacin) | Is involved in energy absorption, the nervous system, the maintenance of normal skin and mucous membranes. |
| Vitamin B5 (Pantothenic acid) | Helps with metabolic function and energy metabolism. |
| Vitamin B6 (Pyridoxine) | Contributes to the maintenance of protein metabolism, normal homocysteine levels and the nervous system. |
| Vitamin B7 (Biotin) | Contributes to the maintenance of protein metabolism, normal homocysteine levels and the nervous system. |
| Vitamin B9 (Folic acid) | Is required for cell division, cell growth, the formation of red blood cells and homocysteine metabolism. |
| Vitamin B12 (Cobalamin) | Supports blood formation and homocysteine metabolism. |
This is why you should preferably supplement B vitamins as a complex
The perfect synergy
You have probably already noticed that B vitamins are usually offered as a complex. This is partly because they come from the same vitamin group and partly because they complement each other perfectly in their effects. Most B vitamins act as co-enzymes for various metabolic functions and can only carry out these processes in combination. 1 As a collective, they are particularly noticeable in the area of brain function and are jointly responsible for energy production and DNA/RNA synthesis/repair as well as for the synthesis of some neurochemicals and signaling molecules. 2 Vitamin B9, vitamin B6 and vitamin B12 also work together and support the maintenance of homocysteine levels.
The correct dosage of all B vitamins
Vitamin B complexes are usually dosed in such a way that you receive an appropriate amount of all the B vitamins you need for the day to provide support for physiological and neurological functions.
In principle, B vitamins cannot be overdosed as they are excreted by the body due to their water solubility. However, there are exceptions: Vitamins B6, B9 and B12 can certainly lead to an overdose. 3 However, this requires a higher amount, which you do not normally consume either from food or from B vitamin capsules.
B vitamins cannot be produced by the body itself and must be taken in through food. You can find them mainly in animal products such as (muscle) meat, eggs, dairy products and fish, but also in leafy vegetables, tomatoes, bananas, sunflower seeds and wholegrain products. Unfortunately, it is becoming increasingly common nowadays that we do not eat a balanced diet for numerous reasons and therefore do not consume enough vitamin B. In addition, B vitamins - especially B1 and B9 - are very sensitive to heat and therefore break down quickly at high temperatures. As a result, the retention rate of B1 vitamins when heated is around 20-80% and that of B9 vitamins around 40%. When foods containing vitamin B9 are heated, this vitamin can also pass into the cooking water. 4 For this reason, it makes sense to supplement a B vitamin complex.
The role of co-factors in the vitamin B complex
CholineCholine can often be found as a co-factor in vitamin B complex supplements. Choline was formerly known as vitamin B4. However, this was changed when it was discovered that the human body can also produce it itself, which is not the case with the other B vitamins. Choline is needed for many metabolic steps and for the production of acetylcholine - an important neurotransmitter for memory, mood and muscle control. 5 Choline is therefore also involved in functions that overlap with those of some B vitamins.
Myo-inositolIn addition to choline, (myo)-inositol is often added to B-complexes. Like choline, this is also involved in many metabolic processes, but also in hormonal processes. In combination with folic acid, it can have a positive effect on hormones and even support fertility. The exciting thing about inositol is that it also used to belong to the vitamin B family until it was discovered that the human organism can produce it itself. Myo-inositol can therefore also support the function of the B vitamins as a co-factor.
Why taking B complexes is recommended
Increased vitamin B deficiency in vegetarian and vegan diets:
As vitamin B12 can only be found in usable quantities in animal products such as meat or eggs, many people who follow a vegetarian and/or vegan diet are suspected of having a B12 deficiency. This result can be found in most studies, which show that vegans have a lower average B12 value than people who eat everything in their diet. 6
B vitamins have a supportive effect on skin and hair:
The positive effects of B vitamins on the skin were recognized early on, which is why they are now used as ingredients in many cosmetic products. Biotin is one of the most popular B vitamins in cosmetics - but riboflavin is also used as a colorant, for example. 7 Biotin also plays an important role in maintaining normal hair and nails, as it is needed by the body to promote their growth. Studies have shown that the daily intake of biotin improved the surface condition of the nails and nail thickness in the test subjects. There were also successes with hair problems: patients reported improved hair quality and less hair loss after taking biotin. 8
B vitamins and the effect on energy levels:
It is no longer a secret that B vitamins have a positive effect on energy levels. Vitamins B6, B9 and B12 in particular are important factors here. In a practical study carried out on older patients, a four-week injection treatment with a combination of the three B vitamins mentioned above resulted in a significant improvement in the state of mind with regard to exhaustion, listlessness and depressive mood. 9
B vitamins and the effect on mental performance:
According to the consensus of experts at the Vitamin B Symposium, chronic pain and cognitive deficits are associated with an undersupply of B vitamins. Older people in particular often have a B vitamin deficiency, which can lead to a disruption of the nervous system, mental performance and the psyche, among other things. 10 Alzheimer's disease is also often associated with a vitamin B-12 deficiency.
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Symptoms and remedies for vitamin B deficiency:
Acute vitamin B deficiency can cause symptoms such as lack of energy, constant tiredness, exhaustion or metabolic complaints such as diarrhea or constipation as well as abdominal pain. Many people do not notice their deficiency at all or only very late. If an acute deficiency is detected by a doctor, a vitamin B infusion is recommended, which can provide immediate relief. For a sustainable solution, you should change your diet and supplement with vitamin B complexes.
Sources:
1. Rana P, Roy V. Prescribing vitamin B complex: Need for reassessment. Indian J Med Res. 2021 Jun;154(6):781-785. doi: 10.4103/ijmr.IJMR_1467_19. PMID: 35662082; PMCID: PMC9347248.
2. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
3. Food and Nutrition Board, Institute of Medicine . Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. National Academies Press; Washington, DC, USA: 2000.
4. Emília Lešková, Jana Kubíková, Eva Kováčiková, Martina Košická, Janka Porubská, Kristína Holčíková, "Vitamin losses: Retention during heat treatment and continual changes expressed by mathematical models," Journal of Food Composition and Analysis, Volume 19, Issue 4, 2006.
5. National Institutes of Health, Office of Dietary Supplements. Choline: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
6. Elmadfa, Ibrahim; Singer, Ingrid. 2009. Vitamin B-12 and homocysteine status among vegetarians: a global perspective. The American Journal of Clinical Nutrition 89 (5): 1693–1698. doi: 10.3945/ajcn.2009.26736Y.
7. Temova Rakuša Ž, Šenk A, Roškar R. Content and stability of B complex vitamins in commercial cosmetic products. J Cosmet Dermatol. 2023 Feb;22(2):628-636. doi: 10.1111/jocd.15321. Epub 2022 Sep 12. PMID: 35997631; PMCID: PMC10087468.
8. Rosenfluh, H. (2004). Biotin - Vitamin H. Ernährungsmedizin. https://www.rosenfluh.ch/media/ernaehrungsmedizin/2004/03/Biotin-Vitamin-H.pdf
9. Engels, A., Schröer, U. & Schremmer, D. B-Vitamine steigern die Vitalität. MMW - Fortschritte der Medizin 149, 51 (2007).
10. Girrbach, G. B-Vitamine nicht unterschätzen!. InFo Neurologie 20, 49 (2018).
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