Benefits of the B vitamins include helping to prevent infections, aiding brain function, and supporting your energy levels. Ensuring you have optimal levels of the 8 B vitamins is essential for your health, whilst low levels could put you at risk of deficiency. Learn how much you need and where to source vitamin B.
Table of Contents:
- What Are the B Complex Vitamins?
- 13 Benefits of B Vitamins Supplements
- Recommended Dosage of B Vitamins
- 3 Signs of Vitamin B Deficiency
- How to Test Vitamin Levels
- Supplements to Increase Vitamin B Intake
- 13 Foods to Sources B Vitamins Benefits
What Are the B Complex Vitamins?
The B vitamins are a collected group of 8 vitamins, which are more commonly referred to as ‘Vitamin B’ or the vitamin B complex. One of the benefits of B vitamins is that they are often found in the same food groups, which makes sourcing them easier. You can also find them in vitamin B supplements, or in a B complex which contains all 8 B vitamins benefits.
Vitamin B12 is the most commonly known of the B vitamins because it is so essential to the brain, blood, and DNA synthesis.
The B vitamins are:
- thiamin (B1)
- riboflavin (B2)
- niacin (B3)
- pantothenic acid (B5)
- biotin (B7)
- folate and folic acid (B9)
Effectively supplementing sufficient levels of these types of vitamins can help you to experience the benefits vitamin B has to offer. Obtaining the right dosage can help you feel more energised and support your healthy lifestyle.
13 Benefits of B Vitamins Supplements
There are many ways vitamin B benefits your body, from boosting your energy to supporting your immunity. This is why it’s important to maintain optimal nutrient levels.
The top B vitamins benefits include:
- B12 supports your immune system
- Boosting your energy levels naturally
- Contributing to the reduction of tiredness and fatigue
- Promoting cell health
- Maintaining healthy red blood cells
- Supporting normal brain function
- Increasing concentration levels
- Supporting good digestion
- Promoting a healthy appetite
- Encouraging proper nerve function
- Aiding hormone balance
- Supporting cardiovascular health
- Maintaining normal hair and skin
To experience these vitamin B benefits, it is important to ensure you are getting the recommended daily intake of these nutrients required for overall health. Insufficient levels may lead to deficiency-related health issues.
Recommended Dosage of B Vitamins to See Benefits
In order to experience these benefits of vitamin B, you need to ensure you intake a sufficient amount. According to the NHS, the recommended daily dosage of vitamin B12 is:
- 1.5 mg per day for adults aged 19 - 64.
If your intake is below this, then you may be at risk of deficiency. When supplementing, you should pay attention to nutrient reference value guidelines, and stay within the safe upper limit, to ensure you do not exceed what is healthy.
What Happens If I Take Too Much?
While there is not a lot of evidence surrounding the effects of excessive intake of the B complex vitamins - there are health concerns which can arise if you continuously exceed the recommended dosage.
- Too much B3 can lead to skin flushes and liver damage.
- Too much B6 can lead to numbness in the arms and legs.
- Too much folic acid could mask the signs of B12 deficiency, which in turn can lead to damage to the nervous system.
3 Signs of Vitamin B Deficiency
Vitamin B deficiency can affect anyone whose levels of this nutrient are suboptimal. There are signs to look out for if you aren’t getting enough. B12 is the most common type, so these symptoms are, more specifically, signs you are deficient in vitamin B12:
- Tiredness and fatigue - Low B12 levels could make you tired, because of the way vitamin B benefits your energy. Your body needs B12 to make red blood cells. If you’re lacking in this vitamin, then oxygen isn’t efficiently carried to the rest of the body. Without enough oxygen, the cells in the body cannot make enough ATP (a molecule which stores and transfers the energy in your cells). Those suffering may consider energy supplements which provide the vitamins and minerals needed to produce ATP.
- Poor mood - Low levels of B12 can affect your levels of amino acids, such as homocysteine and methionine. In turn, this affects your mood. If you find yourself in a low mood more often than usual, you may be experiencing it due to vitamin B deficiency. Supplements can help you see the benefits of vitamin B.
- Pale skin - When low in B vitamins, the red blood cells produced in the bone marrow can become large and fragile. This makes them unable to pass into circulation. This lack of red blood cells causes pale looking skin. Taking supplements for skin health can provide you with vitamin B benefits, and help you boost your skin with the vital nutrients it needs to look and feel healthy.
You should consult your GP if you think you have the signs of a vitamin or mineral deficiency. They may arrange a test to identify whether you have low mineral levels or a deficiency. Always consult medical advice before taking supplements.
How to Test Vitamin Levels
If you want to check your vitamin levels are optimal, you can with BetterYou. Our Vitamin B12 Test Kit can help you identify if you have low B12 levels and may need to increase your supplement intake.
You will receive a personalised supplementation plan based on your results, and a complimentary supplement upon completion. Finding out your nutrient levels from the comfort of your own home with BetterYou At-Home Health Test Kits can help ensure you see the benefits of essential nutrients and encourage a healthy lifestyle.
Pernicious Anaemia & B12 Deficiency
Pernicious anaemia is an autoimmune condition which causes the immune system to attack healthy cells. These cells that are attacked are ones that produce the protein required to absorb vitamin B12. Those with this condition therefore struggle to absorb B12 from food and won’t gain the benefits of vitamin B.
This is the most common cause of vitamin B12 deficiency, and those diagnosed with pernicious anaemia need to supplement B12 for life. Oral sprays can help manage pernicious anaemia to keep sufferers’ levels ‘topped up’ between injections.
Supplements to Increase Vitamin B Intake
Vitamin B supplements can help you ensure you experience all the benefits of vitamin B. Taking supplements in addition to eating the right foods can support a healthy lifestyle.
With our pill-free supplements, like the Boost B12 Spray, you can support your body and reap the benefits of vitamin B. Ensuring you see all of the B vitamins benefits is easier than ever with the B-complete Oral Spray which provides optimum dosage of all 8 B complex vitamins.
Specially formulated to deliver B vitamins directly into the mouth, oral spray supplements are an effective alternative to taking a traditional tablet. No need to be taken with food or drink, you can simply spray into your mouth, and then continue about your day.
13 Foods to Sources B Vitamins Benefits
There are a number of ways to support nutrient intake and see the benefits of vitamin B. Including foods rich in B complex nutrients, alongside taking supplements, can help increase your levels. Foods to source the B vitamins benefits include:
- Beef liver, and other organ meats
- Meat, including fish and poultry
- Milk, cheese
- Fortified breakfast cereals
- Nutritional yeast
- Other fortified foods, including plant milks and flours
- Potatoes and other starchy vegetables
- Fruits, except for citrus fruits
- Legumes, including black beans and soybeans
- Nuts and seeds
- Green vegetables, including broccoli and spinach
Including these sources of this vital nutrient alongside vitamin B supplements can reduce your risk of deficiency and encourage you to experience vitamin B benefits for your health.
Supplementing with BetterYou
At BetterYou, we specialise in providing hassle-free nutrition to help you encourage a healthy lifestyle. With vitamin D supplements for healthy bones, and magnesium supplements for a peaceful night’s sleep, you can find pill-free solutions to supporting your body.