What Are B Vitamins?
B vitamins are a group of eight water-soluble vitamins that are essential for normal body function, energy metabolism, and the proper functioning of the nervous system. This group includes:
• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folic acid)
• B12 (cobalamin)
Each of these vitamins performs specific roles, but together they work synergistically to support overall balance in the body and general well-being.
B vitamins are a fundamental part of maintaining a healthy body. They have a direct impact on energy production, brain activity, cellular metabolism, and nervous system function.
These vitamins help prevent infections and support:
• normal cell function
• red blood cell production
• energy levels and physical performance
• normal vision
• brain and cognitive function
• healthy digestion
• a healthy appetite
• proper nervous system function
• hormone and cholesterol synthesis
• cardiovascular health
• muscle tone and endurance
B vitamins are especially important for women during pregnancy and breastfeeding. They contribute to the normal development of the fetal nervous system and help reduce the risk of certain birth defects.
For pregnant women, these vitamins may help maintain energy levels, reduce nausea, and support overall well-being. There is also evidence suggesting that adequate intake of B vitamins may play a role in reducing the risk of preeclampsia.
B vitamins are believed to contribute to maintaining normal testosterone levels in men, which naturally decline with age. They are also important for energy metabolism, muscle function, and physical performance.
However, it is important to note that there is still a lack of large-scale scientific studies in this area, so supplementation should be based on individual needs.
The recommended daily intake (RDI) varies depending on the specific vitamin, age, and sex.
• B1 – 1.1 mg
• B2 – 1.1 mg
• B3 – 14 mg
• B5 – 5 mg (RDI not established)
• B6 – 1.3 mg
• B7 – 30 µg (RDI not established)
• B9 – 400 µg
• B12 – 2.4 µg
• B1 – 1.2 mg
• B2 – 1.3 mg
• B3 – 16 mg
• B5 – 5 mg (RDI not established)
• B6 – 1.3 mg
• B7 – 30 µg (RDI not established)
• B9 – 400 µg
• B12 – 2.4 µg
Older adults and pregnant women often require higher amounts of certain B vitamins. Individual dosage should always be discussed with a healthcare professional.
Certain diseases or conditions may interfere with the body’s ability to properly absorb B vitamins. Consult a doctor if you have:
• celiac disease
• HIV
• Crohn’s disease
• alcohol dependence
• kidney disorders
• rheumatoid arthritis
• ulcerative colitis
• other inflammatory bowel diseases
Although most people obtain sufficient B vitamins through diet, deficiencies can still occur in some cases. Possible symptoms include:
• skin rashes
• cracks around the mouth
• scaly lips
• a swollen or painful tongue
• fatigue and weakness
• anemia
• difficulty concentrating
• irritability or low mood
• nausea
• abdominal pain
• diarrhea or constipation
• numbness or tingling in the hands and feet
These symptoms are not specific only to B vitamin deficiency, so medical consultation is recommended if symptoms persist.
Untreated B vitamin deficiency may increase the risk of:
• anemia
• digestive disorders
• skin problems
• recurrent infections
• peripheral neuropathy
Vitamin B12 deficiency is associated with an increased risk of neurological and neuropsychiatric disorders. Folic acid deficiency during pregnancy may increase the risk of birth defects.
B vitamins are widely found in many foods, making them relatively easy to obtain through diet:
• milk and dairy products
• eggs
• liver and kidneys
• meat (chicken and red meat)
• fish (tuna, salmon, mackerel)
• shellfish
• dark green leafy vegetables
• beets, avocados, potatoes
• whole grains
• legumes
• nuts and seeds
• citrus fruits and bananas
• soy products
• yeast and nutritional yeast
For most people, a balanced diet provides sufficient B vitamins. Supplements are generally recommended only in specific situations, such as:
• adults over the age of 50
• pregnant women
• individuals with chronic health conditions
• those following vegetarian or vegan diets
Supplements should be taken only after consulting a healthcare professional.
It is almost impossible to overdose on B vitamins through food alone, as they are water-soluble and excess amounts are excreted in urine. However, excessive intake through supplements can lead to overdose.
Possible symptoms include:
• excessive thirst
• skin redness or rashes
• blurred vision
• abdominal pain
• nausea and vomiting
• frequent urination
• diarrhea
Long-term excessive intake may damage the nervous system and impair motor coordination. If overdose is suspected, medical attention should be sought promptly.
