October 6, 2022
Vitamin B Complex

Have you been feeling a little tired and drained out lately? Then you might be suffering from vitamin b complex deficiency! Vitamin b complexes are essential for our bodies as they keep our vital organs in a stable working condition. The vitamins also ensure that our cell metabolism, brain function, and energy levels remain on track. 

But how do we know whether we are suffering from a vitamin deficiency? And what exactly do these complexes denote? Wish to find out? Then read on as we discuss all the important aspects of the Vitamin B complex, its benefits, and more. Let’s get started!

What Are Vitamin B Complexes?

Vitamin b complex is a group of eight essential vitamins, namely –

  • B1
  • B2
  • B3
  • B5
  • B6
  • B12
  • Folic Acid or B9
  • Biotin or B7

These vitamins are responsible for maintaining certain functions in our bodies like our brains, energy levels, and others. Let’s look at some of the health benefits of these vitamin b complexes. 

Benefits Of Vitamin B Complex

Vitamin B complexes play an essential role in ensuring our well-being and good health. These act as the building blocks of our body and directly impact our cell metabolism, brain function, and energy levels. 

Vitamin B benefits include stopping infections and promoting –

  • Muscle tone
  • Cardiovascular health
  • Cholesterol production 
  • Hormone production 
  • Proper nerve function 
  • Appetite
  • Digestion 
  • Brain function 
  • Eyesight
  • Red blood cell growth 
  • Cell health 

This Vitamins are also essential for pregnant and breastfeeding women. It can help reduce the risk of congenital disabilities in children and promotes healthy fetal brain development. If you are expecting a baby soon, B vitamins can also reduce the risk of preeclampsia and nausea and help maintain your energy levels.  

Some supplements also contain vitamin B as they increase testosterone levels in men. However, we need more evidence to prove such claims.

Vitamin B Complex Deficiency 

Most people have enough b complex vitamins in their system thanks to a well-balanced diet. However, you can have vitamin b deficiency if you follow a vegetarian or vegan diet or take certain medications like proton pump inhibitors. 

Here are some symptoms that you are suffering from the essential vitamin deficiency –

  • Tingling and numbness in hands and feet
  • Constipation 
  • Diarrhea 
  • Abdominal cramps
  • Nausea
  • Depression 
  • Irritability 
  • Confusion 
  • Anemia
  • Weakness
  • Fatigue 
  • Swollen tongue 
  • Scaly lips
  • Cracks around the mouth area
  • Skin rashes 

If you are experiencing any of these symptoms, it is time to see your doctor and get tested for vitamin b complex deficiency. And we suggest going to your doctor as soon as possible as this deficiency left for long, can lead to the following conditions. 

What Complications Can This Deficiency Bring? 

When left unattended, this Vitamins’s deficiency can lead to severe peripheral neuropathy, infections, skin conditions, digestive issues, and anemia. It can also increase your chances of getting neuropsychiatric disorders. Some studies have also found that the deficiency can lead to atherosclerosis and hyperhomocysteinemia in certain cases. 

Are Vitamin B Complex Supplements Necessary?

If you follow a well-balanced diet with enough vitamin b foods, the chances are that you already get all the necessary vitamins from your diet. However, if you follow a vegetarian or a vegan diet, you might miss out on some vitamins. On the other hand, if you have any specific vitamin deficiency, you will have to take specific vitamin supplements. 

Doctors also prescribe this Vitamin supplements if you are –

  • Taking long-term medicines
  • Have any chronic health issues
  • Are pregnant
  • Are older than 50  

Optimum Dosage Of Vitamin B Complex 

The recommended dosage varies according to needs. For women, the commonly followed recommended daily intake lies around –

  • B1 – 1.1 milligram
  • B2 – 1.1 milligram
  • B3 – 14 milligram
  • B5 – 5 milligram
  • B6 – 1.3 milligram
  • B12 – 2.4 milligram
  • Folic Acid – 400 micrograms
  • Biotin – 30 micrograms

For men, the daily recommended intake likes around –

  • B1 – 1.2 milligram
  • B2 – 1.3 milligram
  • B3 – 16 milligram
  • B5 – 5 milligram
  • B6 – 1.3 milligram
  • B12 – 2.4 microgram
  • Folic Acid – 400 microgram
  • Biotin – 30 microgram

While these are commonly followed intake measures, we always suggest consulting your doctor before you start taking any vitamins. After all, not everybody and its requirements are the same, and you might need a slightly higher or lower dose than regular people. 

So please consult your doctor, have them conduct some tests, and get the optimum amount your body requires to function properly. Your doctor can also recommend a reliable brand of supplements if you wish to take it.


And that is all you need to know about this Vitamin! The vitamin b complex benefits include ensuring our bodily functions remain normal, keeping us healthy and fit. And if you feel that you are missing out on any of these essentials, we suggest talking to your doctor immediately. Get the necessary vitamins and supplements and stay fit and healthy. All the best!

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