The ultimate guide to vitamin B complex

Do you remember back when your mom would remind you to always ‘eat your greens’? Well, your mom’s advice was valid. Whether she was aware of it or not, she was pushing you to consume more B complex vitamins. Let’s see why the Vitamin B range is so essential to your diet.

What are vitamin B complex vitamins?

Vitamin B’s form part of a complex family tree. Although sometimes outshone by Vitamin C, Vitamin B is quickly moving to become a headliner in immune supplementation. These vitamins have 8 essential divisions. 

These water-soluble vitamins exist together, collectively working to provide you with holistic care. Each of which plays a specific role in various bodily processes and overall organ health. Although they work collaboratively, each vitamin has its own unique function and purpose.


The different types of Vitamin B’s


Vitamin B1: Thiamin

This vitamin is crucial in helping your body release energy. Particularly from ingested food. It is also essential in promoting a normal appetite and regulated nervous system.


Sources of B1:

  •         Pork
  •         Peas
  •         Legumes
  •         Whole grains
  •         Liver


Symptoms of a B1 deficiency:

  •         Muscle weakness
  •         Impaired growth
  •         Mental confusion
  •         Water retention


Vitamin B2: Riboflavin

Vitamin B2, also referred to as Riboflavin, is a crucial vitamin. It is responsible for healthy skin and improved vision. Riboflavin also contributes to the converting of amino acids, namely tryptophan.


Sources of B2:

  •         Dark green vegetables
  •         Milk
  •         Eggs


Symptoms of a B2 deficiency:

  •         Light sensitivity
  •         Painful, red tongue
  •         Cracks around the mouth
  •         Dermatitis (a rash-like skin condition) by the lips and nose


Vitamin B3: Niacin

Niacin is involved in the production of energy. This vitamin helps normalise digestive processes and enzyme functioning. Receiving the correct dosage of Niacin will also provide effective nerve protection.


Sources of B3:

  •         Fish
  •         Peanuts
  •         Poultry
  •         Enriched grain products


Symptoms of a B3 deficiency:

  •         Nausea
  •         Skin inflammation
  •         Cramps
  •         Mental confusion and fatigue


Vitamin B5: Pantothenic Acid

Pantothenic acid contributes to the creation of various proteins, coenzymes and fats. This acid is carried in red blood cells and is used in a number of processes. This is vital to energy production and metabolic functioning.


 Sources of B5:

  •         Sunflower seeds
  •         Chicken
  •         Avocado
  •         Shiitake mushroom
  •         Cereal


Symptoms of a B5 deficiency:

  •         Irritability
  •         Constant headaches and migraines
  •         Restlessness
  •         Loss of appetite
  •         Numbness in hands and feet


Vitamin B6: Pyridoxine

Vitamin B6, otherwise known as Pyridoxine, aids in the formation of red blood cells. It is also crucial in producing proteins needed for metabolic activities. Pyridoxine equally involved in producing various chemicals. This includes haemoglobin and insulin.

Sources of B6:

  •         Leafy greens
  •         Meats
  •         Whole grains


Symptoms of a B5 deficiency:

  •         Kidney stones
  •         Dermatitis
  •         Nausea


Vitamin B7: Biotin

Biotin helps break down carbohydrates, proteins and fats. It also facilitates communication between various cells in the body. Biotin plays a role in regulating DNA.


Sources of B7:

  •         Salmon
  •         Eggs
  •         Sunflower seeds
  •         Beef
  •         Pork


Symptoms of a B7 deficiency:

  •         Brittle nails
  •         Chronic fatigue
  •         Thinning hair
  •         Mood swings


Vitamin B9: Folate

Folate, more commonly known as folic acid contributes to the formulation of red blood cells. It is also vital in lowering the likelihood of neural tube birth defects. Vitamin B9 controls homocysteine levels. This reduces the risk of coronary heart diseases.

Sources of B9:

  •         Fortified grains
  •         Citrus fruits
  •         Kidney
  •         Liver
  •         Fish


Symptoms of a B9 deficiency:

  •         Anaemia
  •         Diahrrea
  •         May result in the delivery of a baby with neural tube defects such as spina bifida


Vitamin B12

Vitamin B-12 contains crucial minerals. Namely, Cobalt, that helps the body generate new red blood cells and DNA synthesis. This mineral is key in neurological and brain functioning. Proteins and fat production, needed for metabolic functioning, are created here.


Sources of B12:

  •         Beef liver
  •         Yoghurt
  •         Milk
  •         Clams


Symptoms of a B12 deficiency:

  •         Constipation
  •         Mood swings
  •         Loss of appetite
  •         Fatigue
  •         Weight-loss

*It is important to note that individuals following a vegan diet are more susceptible to a Vitamin B12 deficiency.


Vitamin B is one of the highest-functioning vitamins with an array of benefits. Including protecting your mental, emotional and physical wellbeing. Eating a healthy, varied diet in combination with our Vitamin B-packed IV Vitamin drips will help create a holistic healthcare plan. Our range will also provide you with all of your Vitamin B needs. Tap here to book!