Vitamin B Complex – Working Together in Perfect Harmony
Vitamin B complex is a group of vitamins that need each other to perform efficiently. They also need to be together in the right proportions to work effectively. They have been designed by nature to work together in perfect balance, so taking too much of one can throw off this delicate balance and lead to health problems.
The vitamin B complex group plays a critical role in nervous system function and has gained a reputation for reducing stress. They are also known to enhance energy, which is very important to those looking to lose weight and get fit. The vitamins in this group are water-soluble so they aren’t stored well in the body and need to be replenished daily through foods or supplements.
Members of the vitamin b complex family
| Vitamin B1 (thiamin) | Vitamin B2 (riboflavin) |
| Vitamin B3 (niacin) | Vitamin B5 (pantothenic acid) |
| Vitamin B6 (pyridoxine) | Vitamin B12 (cobalamin) |
| Folic Acid | Choline |
| Biotin | PABA (para-aminobenzoic acid) |
| Inositol |
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Food Sources
The B vitamins are most abundant in whole grains such as wheat, rice, oats, and rye. They are also found in green leafy vegetables, meats, poultry, fish, eggs, nuts, and beans.
Recommended Dosage
The Recommended Daily Intake (RDI) for each of the B vitamins varies. See each individual B vitamin for the RDIs.
Supplements
You can take each of the B vitamins as separate supplements, but it is easier to take a vitamin B complex supplement that contains all the B vitamins in the right proportions. For example, if you buy a “vitamin B complex 50,” it will usually contain 50 milligrams of all the B vitamins measured in milligrams and 50 micrograms of all those measured in micrograms.
If you decide to supplement each B vitamin individually, you must retain the right proportions. The ratio of one B vitamin to another is generally 1:1. If you increase one, you should increase all of them. Otherwise, if you increase the dosage of one and not the others, the vitamins won’t work together as effectively and you could end up with a deficiency. The reason is because the vitamins in this group compete in the intestines for absorption by the body.
Side Effects & Toxicity
There are no reports of toxicity or side effects of these vitamins.
Symptoms of Deficiency
Deficiencies of vitamin B complex is rare.
