By Reece Coppinger, PharmD Candidate
Vitamin B might not get as much attention as some other nutrients, but it plays a powerful role in keeping your body running well. Part of the reason it’s often overlooked is that “Vitamin B” isn’t just one vitamin - it’s a whole family of nutrients that share some common jobs while also offering unique benefits of their own.
As a group, B vitamins are essential for turning the food you eat into usable energy. Many of them also support DNA production and repair, and several are closely tied to healthy thyroid function. Beyond these shared roles, individual B vitamins have standout functions. Vitamin B3 (niacin) can help support healthy cholesterol and triglyceride levels and may play a role in blood sugar balance. Vitamin B7 (biotin) is well known for supporting strong hair and nails. Vitamin B9 (folate) is especially important during pregnancy, helping protect a developing baby from neural tube defects such as spina bifida.
All B vitamins are water-soluble, which means your body doesn’t store them in large amounts. Instead, excess is excreted in urine, and levels can drop quickly, sometimes within a day. Because of this, consistent intake is important, and smaller doses taken more than once a day may help maintain steady levels.
Vitamin B-1 (Thiamine)
Sources: whole grains, black beans, and meat
Deficiency symptoms: confusion, weakness, headache, sleep disturbances, and vision problems
Vitamin B-2 (Riboflavin)
Sources: animal sources (especially liver), almonds, mushrooms, and millet
Deficiency symptoms: depression, exhaustion, dry skin
Vitamin B-3 (Niacin)
Sources: rice and wheat bran, meat (especially liver), and fish
Deficiency symptoms: skin changes, insomnia, nausea
Vitamin B-5 (Pantothenic acid)
Sources: meat (especially liver and kidneys), peanuts, and mushrooms
Deficiency symptoms: arthritis, constipation, greying hair
Vitamin B-6 (Pyridoxine)
Sources: fish, sunflower seeds, soybeans
Deficiency symptoms: fatigue, mental confusion, nervousness
Methylated Form: P5P
Vitamin B-7 (Biotin)
Sources: meat (especially liver), soybeans, egg yolks
Deficiency symptoms: brittle nails, dandruff, dry skin, and hair loss
Vitamin B-9 (Folate/Folic acid)
Sources: black-eyed peas, beans, leafy greens
Deficiency symptoms: delayed wound healing, drowsiness, insomnia
Methylated Form: L5M
Vitamin B-12 (Cobalamin)
Sources: only found in animal sources like meat, fish, eggs, and dairy
Deficiency symptoms: dizziness, hallucinations, decreased level of estrogen and progesterone in women
Methylated Form: Methylcobalamin
Plant-Based Diet
Many types of vitamin B are primarily found in animal-based foods, and Vitamin B-12 isn’t found in plants at all. This puts people on a plant-based diet more at risk for a Vitamin B deficiency. Many foods are fortified with Vitamin B like cereals and plant-based milk, so it is recommended for people on a plant-based diet to choose fortified products rather than non-fortified products. One great plant-based option is fortified nutritional yeast which contains very high levels of Vitamins B-1, B-2, B-3, B-6, B-9, and B-12.
Methylation: What Is It and Why Is It Important?
Methylation is a natural process happening in your body all the time. Think of it as a tiny chemical “switch” that helps turn important systems on and off. It plays a role in making and repairing DNA, neurotransmitter production, estrogen metabolism, fat metabolism, eye health, cellular energy, liver health, and more.
To keep this process running smoothly, your body needs nutrients called methyl donors. Three key ones come from B vitamins: B6, B9, and B12. Some forms of these vitamins are labeled “methylated” or “active” forms, meaning they’re already in a form your body can use right away without as many conversion steps.
This is only important in individuals who have the “MTHFR” mutation, which makes the methylation process more difficult. For individuals without this mutation, taking the active forms of these vitamins may increase your risk of developing cancer. To determine if you have the MTHFR mutation, genetic testing can be done.
Hormones and Vitamin B
Vitamin B complex is often recommended for people on hormone replacement therapy because of the beneficial effects that Vitamins B-3, B-6, and B-12 have at regulating hormones. Vitamin B-3 helps in the regulation of estrogen, and Vitamin B-12 helps with the production of adrenal hormones, like adrenaline and cortisol. Using estrogen replacement therapy has also been associated with lower levels of Vitamins B-6 and B-12.
Energy
Vitamin B is closely linked to energy level, meaning that when you are deficient, you feel tired. Vitamins B-12 and B-9 are the most closely linked to energy levels. This is likely tied to the fact that both Vitamins B-9 and B-12 are involved in the production and functioning of red blood cells. A lack of Vitamins B-9 and B-12 could lead to anemia which causes fatigue.
Hair, Skin, and Nails
The B vitamins are all helpful in different ways to support healthy hair, skin, and nails. Thiamine (B-1) helps with your nervous system which can help prevent stress related skin concerns like rashes and breakouts. Riboflavin (B-2) is involved in skin turnover and collagen production which is helpful for the strength and appearance of your skin. Niacin (B-3) is useful in a variety of skin concerns but is also an anti-aging ingredient. Pantothenic Acid (B-5) is a humectant, meaning it draws moisture from the air and brings it to the skin. Biotin (B-7) protects cells from damage and water loss, meaning it helps with preventing brittle hair and nails.
Heart Health
Vitamins B-6, B-9, and B-12 help the body remove homocysteine, which is an amino acid
produced by the metabolism of protein. High levels of homocysteine can damage the lining of arteries and can increase the risk of blood clots, strokes, and heart attacks. Vitamin B-3 can help lower LDL cholesterol (the “bad” cholesterol), which means that it helps reduce the risk of plaque build-up in the arteries that cause strokes and heart attacks.
Vitamin Options
Active B Complex: Contains the full spectrum of Vitamin B with the activated forms of B-2, B-6, and B-12
Pure Active B-12: Contains the methylated form of Vitamin B-12 which leads to better
absorption in the body
Methyl B12 + Folate: Contains the methylated form of Vitamin B-12 and 5-MTHF, the most biologically active form of folate that increases plasma folate more effectively than folic acid.
References
https://health.clevelandclinic.org/b-vitamin-benefits
https://ods.od.nih.gov/factsheets/list-all/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10030528/
https://www.health.harvard.edu/nutrition/nutritional-yeast-does-this-savory-vegan-seasoning-pack-a-nutritional-punch
What you must know about vitamins, minerals herbs, and so much more by Pamela Wartian Smith
https://www.premierob-gyn.com/blog/essential-vitamins-and-supplements-to-balance-hormones
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