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The widely accepted water-soluble B-complex nutrients include B₁ (thiamin), B₂ (riboflavin), B₃ (niacin), B₅ (pantothenic acid), B₆ (pyridoxine), B₁₂ (cobalamin), folic acid or folate, biotin, and choline. Many nutritionists also consider inositol and PABA to be essential B-complex nutrients.

Why is it essential? The B-complex vitamins play a variety of roles in the body. Many work as important coenzymes in processes that affect nerve function; carbohydrate, fat, and protein metabolism; gastrointestinal performance; energy production; and immune enhancement. Some of these functions may be more or less influenced by a single B vitamin, although increasingly researchers are finding that numerous B vitamins work synergistically to promote health.

Benefits and uses: B-complex vitamins help to maintain healthy skin and hair, relieve depression and other emotional and psychiatric conditions, reduce the adverse effects of stress on the body, prevent birth defects, and increase everyday energy supplies. Dozens of conditions, from acne to vitiligo, may be either prevented or treated by optimal doses of various B vitamins (see specific B nutrients for more information).

Daily requirement: Recommended Dietary Intakes (RDIs) have been established for nine B-complex nutrients: B₁ (adult range is 1.1–1.5 mg per day); B₂ (1.1–1.6 mg); B₃ (14–18 mg); B₅ (5–7 mg); B₆ (1.3 to 2.0 mg); B₁₂ (2.4–2.8 mcg); folate (400–600 mcg); biotin (30–35 mcg); and choline (425–550 mg).

Deficiency risk factors: Most people are familiar with beriberi and other deficiency conditions of individual B vitamins. In many cases, however, people become deficient in numerous B vitamins at the same time. Factors that can reduce absorption or create the need for additional B-complex vitamins include stress, long-term illness, pregnancy, extreme weight loss, alcoholism, poor diet, and heavy antibiotic use. Taking high doses of only one B vitamin may also reduce absorption of others, thus possibly inducing a deficiency.

Optimal intake: As water-soluble nutrients, B vitamins are not well stored and are easily excreted in the urine, so regular replenishment of your B-complex supply is advisable. An optimal supplement intake of the B-complex nutrients is 25–50 mg of B₁, B₂, B₃, B₅, and B₆; 50–150 mcg B₁₂; 400–800 mcg folate; 600–900 mcg biotin; 250–350 mg choline; 250–500 mg inositol; and 100–250 mg PABA.

Food sources: Many of the B complex nutrients are found in the same foods, especially whole grains, dark green leafy vegetables, dairy foods, poultry, fish, legumes, nuts, beans, and brewer’s yeast.

Recent findings: While numerous studies have been done on individual B vitamins, few studies have focused on the complex. One set of researchers has tested vitamin B complex on mice exposed to a toxic substance and found that the team of nutrients increased beneficial enzyme activity and promoted significant recovery.^1,2

Safety: B-complex vitamins in general are safe and nontoxic. See individual B vitamins for concerns that may affect specific individuals. If you take high doses of a single B vitamin, such as B₆ for carpal tunnel syndrome, complement it with an optimal-level B-complex supplement or a multinutrient supplement.

Types of products: Most B-complex supplements come in 50, 100, or 125 mg potencies. (A 50 mg product may supply 50 mg of B₁, B₂, B₃, B₅, and B₆, and 50 mcg of folic acid, biotin, and B₁₂.) B-complex products come in liquids, tablets, capsules, chewable wafers, and time- or sustained-release forms. Some provide added vitamin C or rice. Most multinutrient products include the B-complex nutrients.

References

1. Bapu, C., et al., "Restoration of methylmercury inhibited adenosine triphosphatases during vitamin and monothiol therapy," J Environ Pathol Toxicol Oncol (1998), 17(1):75–80
2. Sood, P.P., et al., "Vitamins and monothiols efficacy in the restoration of adenosine nucleotide degradation enzymes altered during methylmercury intoxication," J Environ Pathol Toxicol Oncol (1995), 14(2):101–05

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