Vitamin B complex

Functions of the B vitamins

It is important to be equally well supplied with all B vitamins. Even if the individual vitamins differ greatly in their function in some cases, they still function as an “alert” team. For example, several of them play a role in reducing tiredness, ensure a normally functioning energy metabolism, support mental performance and are necessary for the formation of red blood cells. They also ensure an optimally functioning, balanced nervous system and are known as “anti-stress vitamins”. However, this is by no means all that B vitamins can do.

About the designation of the B vitamins

The terms vitamin B3, vitamin B5, vitamin B7 and vitamin B9 have no longer been used for decades, although these substances continue to belong to the B vitamins. For thiamine and riboflavin, the terms vitamin B1 and B2 are used in parallel. This can be quite confusing. That is why we are naming the B vitamins and their official names here:

B-Vitamin	Official designation
B1	Thiamin (Vitamin B1)
B2	Riboflavin (Vitamin B2)
B3	Niacin
B5	Pantothenic acid
B6	Vitamin B6
B7 / B8	Biotin
B9	Folic acid or folate
B12	Vitamin B12

Overview of the most important functions

Support for energy metabolism: thiamine (B1), riboflavin (B2), niacin, pantothenic acid and biotin in particular play a decisive role in energy metabolism. They help to convert carbohydrates, fats and proteins into energy, which increases general energy and vitality.

Support of the nervous system: B vitamins contribute to the function and repair of the nervous system. A deficiency of B12 and B6 can lead to neurological disorders and nerve damage.

Improving brain function: B6, folate, and B12 are important for neurological health. They support the synthesis of neurotransmitters, which can improve cognitive function, memory, and mood. They also play a role in homocysteine metabolism. Adequate intake can help lower homocysteine levels and support brain health. Homocysteine levels should be checked regularly by a doctor and, if they are too high, B6, folate, and B12 supplements should be taken. This is an important measure for preventing Alzheimer’s disease.

Stress management and mood balancing: B vitamins are known as “anti-stress vitamins” as they play an important role in the functioning of the nervous system and can help to reduce stress and stabilise mood.

Promotion of heart health: B6, B12 and folate play a role in homocysteine metabolism. An adequate supply can help to reduce homocysteine levels and support heart health.

Supporting immune function: B6 in particular is important for the production and regulation of immune cells. 

(Mucus) skin, hair and nail health: Biotin is important for the health of skin, hair and nails. Biotin is also needed for healthy mucous membranes.

Promote blood cell production: B12 and folate are crucial for the production and maturation of red blood cells. A deficiency can lead to anaemia, which causes symptoms such as tiredness and weakness. Folate is essential for cell division and the production of DNA and RNA, which is particularly important during pregnancy, which is why it is often called the “pregnancy or life vitamin”.

What is the difference between folate and folic acid?
Folate is the natural form of vitamin B9 and is found in food, folic acid is the synthetic form with better absorption.

Digestive support: B vitamins such as thiamine, riboflavin, niacin and B6 are necessary for healthy digestive function. They support the production of stomach acid and enzymes, which are necessary for the absorption of nutrients.

Lack of B vitamins

A deficiency can cause a variety of symptoms. The most important deficiency symptoms summarised:

General symptoms:

• Tiredness and exhaustion
• Concentration problems
• Nerve damage: tingling, numbness, burning in hands or feet
• Skin problems: cracked corners of the mouth, dry skin, rashes
• Hair loss and brittle nails
• Anaemia (anaemia): Pallor, weakness, shortness of breath
• Gastrointestinal problems: Diarrhoea, nausea, loss of appetite
• Psychological complaints: Depression, irritability, insomnia

Specific deficiency symptoms:

• Thiamine: nerve damage, muscle weakness, in the case of severe deficiencies beriberi (clinical picture with disorders of the nerves, muscles and cardiovascular system).
• Riboflavin: inflammation of the oral mucosa, chapped lips, light-sensitive eyes.
• Niacin: skin rashes, diarrhoea, psychological symptoms, pellagra in severe deficiencies (characterised by symptoms of the skin, mucous membranes, central nervous system and gastrointestinal tract).
• Pantothenic acid: tiredness, insomnia, numbness.
• Vitamin B6: nervousness, anaemia, irritability, muscle cramps.
• Biotin: hair loss, skin rashes, muscle pain.
• Folic acid: anaemia, tiredness, problems with cell division.
• Vitamin B12: Anaemia, nerve damage, memory problems, depression.

Indications for supplementation with the B complex

• Vitamin B deficiency
• For vegetarian and especially vegan diets
• In case of physical, mental and emotional strain, stress
• Chronic tiredness, exhaustion
• People with gastrointestinal diseases such as Crohn’s disease, ulcerative colitis, irritable bowel syndrome, coeliac disease, food intolerances
• Women during pregnancy, breastfeeding and the menopause
• Older people

Suitable products

I recommend a product that contains lecithin from sunflowers and alpha lipoic acid in addition to a natural vitamin B complex.

Lecithin offers several advantages when included in a vitamin B complex preparation:

• Improved bioavailability of the B vitamins: Lecithin helps to improve the absorption of vitamins in the gut by acting as an emulsifier and increasing the solubility of vitamins in water and fat.
• Supporting cell membranes: Lecithin consists of phospholipids, which are essential components of cell membranes. This can support cell health and improve the efficiency of cell function, which in turn can support the action of vitamins in the body.
• Promoting brain and nerve function: Lecithin contains choline, a precursor of acetylcholine, an important neurotransmitter. This can promote cognitive function and nervous system health, which fits well with the neuroprotective properties of B vitamins.
• Supporting fat metabolism: Lecithin can help regulate cholesterol levels. This can work synergistically with the functions of the B vitamins, which are also involved in energy and fat metabolism.
• Antioxidant properties: The antioxidant properties of lecithin help protect cells from free radical damage. This complements the antioxidant functions of some B vitamins.

Benefits of alpha lipoic acid:

• Antioxidant effect: Alpha-lipoic acid is a powerful antioxidant.
• Improvement of insulin sensitivity: Studies have shown that alpha-lipoic acid can improve insulin sensitivity. It can lower blood sugar levels and improve glucose utilisation in the cells.
• Support for neuropathy: Alpha-lipoic acid can help to alleviate the symptoms of diabetic neuropathy (nerve damage due to diabetes). It can reduce pain, tingling and numbness.
• Detoxification of heavy metals: Alpha lipoic acid has the ability to bind heavy metals such as mercury and lead.
• Skin health: Due to its antioxidant properties, alpha lipoic acid can protect the skin from the harmful effects of UV radiation and help reduce wrinkles and age spots.

Find out more about alpha lipoic acid here

Dosage recommendation

Take one capsule daily with sufficient liquid.

Studies

Reduction of occupational stress through supplementation of B vitamins

B vitamins and the brain

Vitamin B for depression

Improvement in fatigue and physical performance with vitamin B complex supplementation

B-vitamin supplementation for depressive symptoms, anxiety and stress (meta-analysis)