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Vitamin B complex refers to the eight B vitamins. In this article, we take a closer look at each of these vitamins, the benefits of B-complex supplements, who should use them, and side effects.
Vitamin B-complex supplements include all of the essential B vitamins in one pill. Some contain 100 percent of the recommended daily allowance (RDA) of every B vitamin. Others contain higher doses of some or all of these vitamins.
Many people get all the vitamin B they need from a varied, healthful diet, but others benefit from taking a vitamin B-complex supplement.If a product contains the vitamin B complex, it should have some of each of the following:
Vitamin B-1 – thiamin
Vitamin B-1 is vital to the healthy growth and function of organs, including the brain and heart.
Vitamin B-2 – riboflavin
The body needs vitamin B-2 to break down fats and drugs.
Vitamin B-3 – niacin
The body needs niacin to maintain healthy skin, nerves, and digestion. Doctors sometimes prescribe high doses of niacin to help improve cholesterol levels.
Vitamin B-5 – pantothenic acid
Vitamin B-5 is essential for the health of the brain and nervous system.
Vitamin B-6 – pyridoxine
Vitamin B-6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.
Vitamin B-7 – biotin
Biotin is essential for healthy hair, nails, and nerve function.
Vitamin B-9 – folic acid
The body uses folic acid — or folate, its natural form — to make DNA and genetic material. During pregnancy, folic acid may reduce the risk of certain birth defects.
Vitamin B-12 – cobalamin
The body’s nerve and blood cells require vitamin B-12. Adequate levels of B-12 also prevent pernicious anemia, which is a deficiency of this nutrient.
Benefits and uses
Vitamin B-complex supplements may help with certain health problems. If a person has any of the conditions listed below, they may benefit from taking a supplement that contains B vitamins:
Migraine episodes
Some research suggests that certain B vitamins could help prevent migraine with aura, specifically:
vitamin B-6
vitamin B-9
vitamin B-12
The researchers also suggest that vitamin B-2 could help prevent migraine by influencing mitochondrial dysfunction, which occurs at the cellular level.
Authors of a review study from 2017 looked at the effects of vitamin B-2 on migraine. They report that this vitamin is well-tolerated and effective at reducing migraine frequency in adults, though they recommend further research.
Depression and anxiety
Authors of a study from 2018 state that vitamin B-12 levels play an important role in the development and presentation of depression and anxiety. They report that participants with depression or anxiety had lower levels of B-12 than their control counterparts.
A meta-analysis found that B vitamins could help with depression in certain cases. The researchers said that taking some B vitamins regularly for several weeks to years could reduce the risk of depression relapse.
A small-scale study in India also suggested that B-9 and B-12 deficiencies play a role in depression and anxiety.
Skin wounds
B vitamins may help the skin heal.
One study found that, when applied to the skin, these vitamins helped wounds heal more effectively. Another study found that B-12 improved wound healing in mice with diabetes.
Canker sores
Vitamin B-12 may be helpful in treating canker sores, also known as oral ulcers. A double-blind study found that a B-12 ointment relieved pain better than a placebo.
PMS
Some evidence suggests that taking a combined supplement of B-6 and calcium improves symptoms of premenstrual syndrome (PMS). A systematic review and meta-analysis also found vitamin B-6 to be helpful in controlling physical and psychological PMS symptoms.