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B-Complex Vitamin Supplement Packs: What to Know

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What is B-Complex?

A balanced diet rich in whole foods plays an essential role in obtaining all the nutrients needed for your overall health and wellness. However, our fast-paced, modern lives mean that you may fall short of getting your daily intake of essential nutrients from only food sources. Get enough B vitamins by adding B-complex dietary supplements to your daily routine to support your physical and mental health.

B-complex vitamins are a group of 8 powerful vitamins that work synergistically.

  • B1 (thiamine)
  • B2 (riboflavin) B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folate)
  • B12 (cobalamin)

These essential, water-soluble B vitamins aren't synthesized or stored in the body and must be replenished daily via a varied diet and/or supplementation. Meat, fish, eggs, dairy, legumes, whole grains, nuts, seeds, leafy green vegetables, and avocados are some good sources to get extra B vitamins.

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How B-Complex Works

B-complex vitamins are important coenzymes in hundreds of chemical reactions in the body (1). Virtually every metabolic function in your body requires B vitamins! Getting the right intake of B vitamins plays an essential role for young adults and older adults alike.

Many people take a B-complex supplement for its role in creating cellular energy production to fuel your body. These nutrients help to catalyze the chemical reactions needed to convert dietary carbohydrates, protein, and fat into usable energy via the Kreb cycle.

They are involved in DNA synthesis, repair, and cell growth and development, making their intake important for the health of pregnant women. B vitamins are also vital for promoting a healthy nervous system, regulating hormones, and forming red blood cells.

Risk Factors for a B-Complex Deficiency

While severe vitamin B deficiency is rare nowadays, certain factors increase your risk of not getting enough B vitamins. Vegan and vegetarian diets, chronic stress, intense exercise, aging, digestive disorders, regular alcohol consumption, smoking, and pregnancy all increase your body's demand for B vitamins. Therefore, anyone who is at risk for deficiency should consider upping their intake with the use of B-complex supplements to see the positive side effects.

healthy woman exercising with weights taking b complex vitamin for energy

Health Benefits of B-Complex

Let's explore the science-backed benefits higher amounts of B vitamins can have for good health.

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Supports Energy and Well-Being

B-complex vitamins are coenzymes in the production of cellular energy molecules called adenosine triphosphate—or ATP—in the mitochondria (2). B vitamins (B12 and B6 in particular) also help to relieve weakness and fatigue by forming hemoglobin in healthy red blood cells. Hemoglobin is a protein that transports oxygen from the lungs to each cell in the body.

They give you more physical energy and could also reduce mental fatigue and promote focus (3). This is a great way to benefit your immune function while playing an important role in boosting your mood and confidence.

Strengthens Skin, Nails, and Hair

The B in vitamin B-complex should stand for beauty! Required for cell growth and development, B vitamins are beneficial for maintaining healthy skin, nails, and hair. So if you're looking for natural ways to improve your look, you may want to turn to vitamin B supplements.

Research has found that low biotin (vitamin B7) levels are common in women who complain of hair loss (4). So, if you're looking to promote healthy hair and avoid any balding as you age, B-complex supplements can make a big difference for you.

A 2018 study published in Advances in Skin and Wound Care found that B vitamins promote skin health as well. They improved wound closure rates and positively influenced the proliferation of healthy skin cells or keratinocytes (5). Get that healthy glow when you rely on the use of dietary supplements that can be good sources of the nutrients your skin needs.

Promotes Mood and Nervous System Health

B-complex vitamins are essential for forming healthy nerves and supporting neurological health. They're involved in the synthesis of your feel-good brain chemicals or neurotransmitters—like serotonin, dopamine, and norepinephrine—that boost mood and encourage smooth communication between neurons.

A 2013 placebo-controlled study on adults with mood disorders looked at the effects of supplementing with a vitamin B-complex (6). It significantly improved depression, anxiety, and quality of life! They can also help eliminate stress hormones or help balance your body's response to outside stressors. Benefit your body and promote your mood with better health overall for your nervous system.

Regulates Hormone Levels

A great supplement for women, B vitamins may reduce premenstrual syndrome (PMS) by regulating hormone and neurotransmitter levels. They can also be helpful for pregnant women by giving them the best vitamins for fetal development and replenishing energy levels for the mom-to-be.

A 2016 meta-analysis found that the mental and physical symptoms of PMS were less severe when supplementing with vitamin B6 (7). Another study in the American Journal of Clinical Nutrition found that a higher dietary intake of the B vitamins thiamine and riboflavin was associated with a reduction in PMS (8). Boost your mood, especially during your time of the month with these vitamin B complex supplements that help improve your PMS symptoms.



Make B-Complex Part of Your Daily Diet

water glass lemon vitamin c

Okay, you knew it was coming ... time for a shameless plug. Do you think the benefits of adding B-complex vitamins to your daily diet could help your overall health? Create a personalized daily vitamin pack that includes B-complex supplements and any other vitamins, minerals, or supplements you think could help. Start by adding B-complex capsules to your Kit here!

B-Complex


B-Complex vitamin

Make B-complex a part of your daily vitamin and supplement routine.

  • Involved in hundreds of chemical reactions for healthy cellular metabolism
  • Helps to convert food into usable energy in the mitochondria of your cells
  • Supports healthy skin, nails, and hair

 

Resources: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032
  2. https://pubmed.ncbi.nlm.nih.gov/16765926/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885294/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
  5. https://pubmed.ncbi.nlm.nih.gov/29672394/
  6. https://europepmc.org/article/med/23738221
  7. https://www.researchgate.net/publication/309104863_Effects_of_vitamin_B6_on_premenstrual_syndrome_A_systematic_review_and_meta-Analysis
  8. https://academic.oup.com/ajcn/article/93/5/1080/4597745

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