The B vitamin complex plays an important role in the human body in countless processes and to a large extentIt contributes to the functioning of the immune system and the overall health of our body. Multivitamin supplements do not always contain the full spectrum of these vitamins, and they may not even contain them in the required amounts. Therefore, separate supplements with B-complex definitely have their justification. But how to choose the right one? If you do not know how to choose, do not hesitate. We've put together a ranking of the best vitamin B supplements that is guaranteed to make you feel at home. We took into account the ingredients, the overall quality of the product and, of course, the price. Since B vitamins are best supplemented together, we primarily chose products containing the full spectrum of the B-complex. If you still don't know what to choose, feel free to ask us your questions in the comments.
The 10 best B vitamins
| Ranking | Image | Product | Main advantages | Price | Information |
|---|---|---|---|---|---|
| 1. |
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Vilgain Micellar Casein | Pack of 60 doses, Yeast with organically bound spectrum of B vitamins, The most abundant vitamin B7 | Best price More information | |
| 2. |
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MaxxWin B-Complex Forte | Pack of 90 doses, Certified quality inactive yeast, The most abundant vitamin B7 | Best price More information | |
| 3. |
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VitaHarmony Komplet vitaminů B forte | Pack of 60 doses, Contains extra choline and inositol, High vitamin B1 content | Best price More information | |
| 4. |
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Extrifit Vita-B Complex Forte 500 | Pack of 90 doses, Contains extra choline and inositol, All vitamins contained in similar proportions | Best price More information | |
| 5. |
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Amix B-Complex LIFE+ | Pack of 60 doses, Yeast Lalmin® B-complex, The most abundant vitamin B7 | Best price More information | |
| 6. |
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Viridian B-Complex B12 High Twelve | Pack of 90 doses, Contains extra PABA, High in vitamin B12 | Best price More information | |
| 7. |
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Vilgain Minutová kaše | Pack of 60 doses, Contains extra inositol and PABA, Very high vitamin B12 content | Best price More information | |
| 8. |
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Amix B-Complex + vitamin C,E | Pack of 90 doses, Contains extra vitamins C and E, zinc and calcium, High vitamin B1 content | $10,56 | Best price More information |
| 9. |
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MedPharma B-komplex Forte | Pack size 107 doses, Verified by customers, Contains vitamin B1 in large quantities | Best price More information | |
| 10. |
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Vilgain Pre-Workout bez stimulantů | Pack of 30 doses, Contains only 5 B vitamins, Highest vitamin B1 content | Best price More information |
Detailed analysis of the best B vitamins
The first place in our ranking went to GreenFood's B-Complex Lalmin. It impressed us especially with its quality, well adjusted doses of individual vitamins, clean composition and fair price. GreenFood B-Komplex Lalmin contains all 8 B vitamins in the ideal amount, thanks to whichmaking sure you get exactly the vitamin you need in each capsule.
Benefits:
- Appropriately adjusted dosage
- High-quality processing and pure ingredients
- Fair price
- No harmful or controversial fillers
Disadvantages:
- We did not find
About the Manufacturer:
A family-owned Czech company that has been in the sports nutrition market for over 25 years. That's how you could quickly describe the GreenFood brand. Among the main priorities of this company is the production of quality products using premium ingredients. That's why you won't find preservatives, chemical dyes, stabilizers or added sugar in GreenFood products. All products are also suitable for allergy sufferers and vegetarians. You may have already come across GreenFood products in our comparison of the best probiotics or in our ranking of the best digestive enzymes.
In one dose (1 capsule) you will find:
- 1.5 mg of vitamin B1
- 1.6 mg of vitamin B2
- 16 mg of vitamin B3
- 5.5 mg of vitamin B5
- 2.2 mg of vitamin B6
- 150 μg of vitamin B7
- 400 μg of vitamin B9
- 6 μg of vitamin B12
Most supplements contain B-complex in unnecessarily large doses. Since the body excretes excess vitamins in the urine, there is no but for the consumer it means paying for something completely unnecessary. Extreme doses of vitamins are a marketing ploy and have no positive effect in terms of product efficacy. B-Komplex Lalmin is one of the few dietary supplements that has doses set so that the customer only pays for what he needs. This way, you know that most of the contents of the capsule will not literally be flushed down the toilet after ingestion.
The advantage of GreenFood products is the quality and purity of the ingredients. This is also the trend of the B-complex from the company. You will not find a single harmful or controversial substance, the product does not contain any allergens and the production of instead of the classic gelatin capsule, a vegetable capsule was used, which will be appreciated especially by vegans.
Final assessment:
GreenFood B-Komplex Lalmin gets a very good rating from us for several reasons. The first is, of course, the quality of the product itself. You will find only quality ingredients here, about which you do not have to have any doubts. But at the same time, the manufacturer does not try to cram as many doses of vitamins into the ingredients as possible to make the product look good on paper. Instead, in each capsule, you get vitamins in exactly the right amount that is abundantly sufficient to cover your daily dose, but which your body can actually use.
The next place was taken by B-Complex Forte from MaxxWin. Although it is not a well-known manufacturer, its B-Complex is one of the best on the market. Its composition is very similar to the previous product, as both are based on the inactive yeast Lalmin.
Benefits:
- Convenient price
- High quality composition
- Vitamins in ideal amounts
- The pack lasts up to 3 months
Disadvantages:
- Lesser known and proven manufacturer
About the Manufacturer:
MaxxWin is a Czech company operating in the sports nutrition market since 2011. The advantage of this brand is that all of its production takes place in the Czech Republic, which means it has control over every stage of production. Before the brand MaxxWin started producing supplements, it operated as an end distributor. Thanks to its long-term contact with customers, it knows how to tailor its products to their needs. MaxxWin's product range is very wide. You can find whey protein, stimulatns, vitamins, minerals, protein porridges and much more.
In one serving (1 capsule) you will find:
- 1.5 mg of vitamin B1
- 1.6 mg of vitamin B2
- 16 mg of vitamin B3
- 5.5 mg of vitamin B5
- 2.2 mg of vitamin B6
- 150 μg of vitamin B7
- 400 μg of vitamin B9
- 6 μg of vitamin B12
The attentive reader may have already noticed that in terms of the amount in whichm individual vitamins, MaxxWin's B-Complex Forte is no different from GreenFood's B-Complex. As I wrote above, both manufacturers rely on the inactive yeast Lalmin with an organically bound spectrum of B vitamins.
Final assessment:
At this point, of course, it's worth comparing the two products to each other. The price clearly speaks in favour of MaxxWin, as it is one of the cheapest products in the ranking. On the other hand, it lags behind GreenFood in the transparency of the ingredients and, last but not least, in the fact that it is still a relatively unknown manufacturer. We have tried GreenFood products many times over time and have had very good experiences with this manufacturer. MaxxWin, on the other hand, has yet to establish its reputation.
This certainly does not mean that MaxxWin B-Complex Forte is a bad product for any reason. If you like to try new brands of products or are just looking for a quality b-complex at a great price, you will definitely come into your own with this one. However, if you're looking for a safe bet, this probably won't be the right product for you.
We will stay with the low-priced products for a while. Next we have the B forte vitamin kit from VitaHarmony. In addition to the traditional eight B vitamins, it also contains choline and inositol, which are alsoare often referred to as B vitamins (the manufacturer itself states so), although this is technically not true. However, these are still very useful substances that have their place in a product like this.
Benefits:
- Convenient price
- Contains extra choline and inositol
- High quality composition
- No harmful or controversial substances
Disadvantages:
- Some vitamins in unnecessarily high amounts
About the Manufacturer:
While the VitaHarmony brand is not one of the most popular sports nutrition manufacturers, its rootHowever, its roots go back to one of the oldest (if not the oldest) purely Czech multivitamins. CentralVita's thirty-ingredient multivitamin saw the light of day back in 1991. A few years later, the VitaHarmony brand was established. It was able to fight the competition mainly thanks to the inspiration of products of overseas companies and also the subsequent cooperation with its sister company in the USA. VitaHarmony's repertoire includes vitamins, minerals, plant extracts, probiotic cultures, herbal teas and much more.
In one dose (1 tablet) you will find:
- 10 mg of vitamin B1
- 10 mg of vitamin B2
- 50 mg of vitamin B3
- 25 mg of vitamin B5
- 10 mg of vitamin B6
- 50 μg of vitamin B7
- 200 μg of vitamin B9
- 10 μg of vitamin B12
- 50 mg choline
- 50 mg inositol
In addition to the entire B-complex, VitaHarmony's B forte vitamin kit also contains a generous dose of inositol and choline. These are bioactive substances that are often referred to as B vitamins. In fact, the body can make both substances in certain amounts on its own, so technically they are not really vitamins. Choline is involved in the body's use of cholesterol and is important for liver protection. Inositol, on the other hand, plays an important role in the transmission of chemical messages in the brain and positively affects heart health and metabolic functioning.
Final assessment:
The VitaHarmony brand has introduced a very hilarious product that will help you reliably supplement the entire spectrum of B vitamins and two more substances on top of that. We must also highlight the price, which is surprisingly low considering the quality of the workmanship. The resulting price/quality ratio is therefore truly excellent. Ultimately, we can highly recommend the B forte vitamin kit to anyone looking for a quality B for a decent price.
Vita-B Complex Forte 500 from Extrifit has also found its place in our ranking of the best B vitamins. In addition to a very generous dose of all vitamins, it also contains choline and inositol. Of course, the quality is top-notch, but in this case you will have to pay a little extra for higher quality.
Advantages:
- Contains extra choline and inositol
- High-quality composition
- Proven manufacturer
- Pack lasts for 3 months
Disadvantages:
- Slightly higher price
About the Manufacturer:
Looking for supplements that are made to meet the demands of the best athletes who definitely don't take training lightly? If that's the case, you've definitely already come across the Extrifit brand. The brand prides itself on the fact that its products are definitely not for everyone, but only for the true hard workers. All the supplements of this company meet the highest quality requirements, which is why you can often see them in our trials. We have shared our experience with Extrifit products with you, for example, in our reviews of Extrifit High Whey 80 protein or Extrifit Agrezz pre-workout.
In one serving (1 capsule) you will find:
- 5.5 mg of vitamin B1
- 7 mg of vitamin B2
- 80 mg of vitamin B3
- 30 mg of vitamin B5
- 7 mg of vitamin B6
- 250 μg of vitamin B7
- 1000 μg of vitamin B9
- 12,5 μg of vitamin B12
- 50 mg choline
- 50 mg inositol
In terms of individual vitamin content, Vita-B Complex Forte 500 lives up to its nameIt contains all the B-complex vitamins in an amount equivalent to 500 % of the daily dose. While this ensures that you will get enough of all the vitamins, the vast majority of the contents of the capsule will still be excreted in the urine. Such high doses do not harm anything, but they do not help anything either. Again, we must also appreciate the presence of inositol and choline, whose positive effects we have discussed in the previous product.
Final evaluation:
Vita-B Complex Forte 500 is a product with which you will not take a step wrong. You will find everything you need for B vitamin supplementation and then some. The price per daily dose is a little higher, but it's still not a big deal. Plus, considering the overall quality of the product, the higher price tag is completely justified. Ultimately, there is nothing to criticize.
The next place was taken by B-Complex LIFE+ from Amix. Its composition is very similar to B-Complex from GreenFood or MaxxWin. Also Amix decided to bet on the inactive yeast Lalmin. B-Complex LIFE+ therefore contains the same doses of individual vitamins as both of the above mentioned competing products.
Benefits:
- Well-adjusted doses of B vitamins
- High-quality processing
- No harmful colourings or fillers
Disadvantages:
- Higher price
About the Manufacturer:
The Amix brand probably needs no introduction to sports supplement fans. However, Amix B-Complex LIFE+ belongs to a special line of products called Green Day. What makes these products different from the rest of the British company's repertoire? Amix Green Day aims to reveal the power of nature. What do you mean by that? In the production of all the supplements from this range, great emphasis has been placed on the use of high quality natural ingredients. You may have come across Amix Green Day products in our comparison of the best vitamin D supplements or in our ranking of the best probiotics.
In one serving (1 capsule) you will find:
- 1.5 mg of vitamin B1
- 1.6 mg of vitamin B2
- 16 mg of vitamin B3
- 5.5 mg of vitamin B5
- 2.2 mg of vitamin B6
- 150 μg of vitamin B7
- 400 μg of vitamin B9
- 6 μg of vitamin B12
In terms of composition, I would only repeat what I wrote about the GreenFood and MaxxWin products in a more detailed analysis. You will find all the vitamins in the ideal amount that your body will be able to use. As a result, you don't pay for anything you don't really need. The product is also free of any controversial substances, but it may contain traces of some allergens.
Final assessment:
Amix B-Complex LIFE+ understandably earns a very good grade from us. Considering that it is almost identical to the products on the first and second rung, it wouldn't have it any other way. However, we did find slight differences. The main one is the price, which is also the main reason why Amix's B-complex didn't rank slightly higher. This is because it is one of the most expensive products in the entire ranking. This leads one to question why he should even care about this product when there are two almost identical products sold at a lower price. Despite this, however, it is still a quality supplement that will not let you down.
Viridian B-Complex B12 High Twelve contains, in addition to B-Complex, inositol and choline, paraaminobenzoic acid (PABA), which is very close to folic acid. From the name of the product, it is easy to tell that it is primarily aimed at vitamin B12 supplementation. And indeed, this vitamin is contained here in two forms, which together form a really high dose.
Benefits:
- Quality workmanship and pure composition
- Contains extra inositol, choline and PABA
- Vitamin B12 contained in two forms
Disadvantages:
- High price
About the Manufacturer:
British company Viridian prides itself primarily on being environmentally friendly, an approachThe company is committed to the environmental friendliness of its products, the natural origin of its products and, last but not least, their premium quality. This means that all Viridian supplements are 100% bioactive, the capsules used are of plant origin and contain no artificial substances. Viridian products are known for the fact that you will find nothing in them except the active ingredients. You may have come across products from this brand in our comparison of the best zinc supplements or in our ranking of the best digestive enzymes.
In one dose (1 capsule) you will find:
- 20 mg of vitamin B1
- 20 mg of vitamin B2
- 50 mg of vitamin B3
- 50 mg of vitamin B5
- 20 mg of vitamin B6
- 200 μg of vitamin B7
- 200 μg of vitamin B9
- 250 μg of vitamin B12 in the form of cyanocobalamin
- 250 μg of vitamin B12 in the form of methylcobalamin
- 8 mg choline
- 20 mg inositol
- 20 mg paraaminobenzoic acid
When it comes to the ingredients, we can't leave out the vitamin B12 content, which is even found here in two forms. These are cyanocobalamin and methylcobalamin. Both substances are extremely well bioavailable and are among the best forms of vitamin B12. Together, they make up a dose representing 200 times the recommended daily allowance, which is, of course, a completely unnecessary amount. In addition to B-Complex, inositol and choline, B-Complex B12 High Twelve also contains para-aminobenzoic acid, which is important for normal lung function.
Final assessment:
Viridian's B-Complex B12 High Twelve stands out for its purity and the absence of any fillers. If you're primarily looking for supplements that pride themselves on the highest quality ingredients, something like this is undoubtedly very appealing to you. Personally, I'm not a big fan of a manufacturer cramming as much as possible into their product.as much active ingredient as possible, even though the amount is completely unnecessary. The resulting price of such a product is then understandably higher, without the customer getting anything extra for it. The price is usually the main weakness of Viridian products. But if you do not mind the higher price, we can recommend Viridian's B-complex.
BioActive Complete B-Complex from Life Extension also boasts a high content of ingredients. In addition to the B-Complex, it also contains inositol and PABA, substances that enhance the effect of B vitamins. However, the high content of active substances is also reflected in the price, so you will have to pay quite a bit more for this vitamin.
Benefits:
- High-quality composition
- Contains extra inositol and PABA
- Proven manufacturer
Disadvantages:
- High price
About the Manufacturer:
Life Extension Europe is the company behind the Life Extension brand, which focuses on manufacturing products that support a healthy lifestyle. Life Extension has been on the market since the 1980s. During this time, it has built a reputation as a reliable manufacturer of quality supplements. All products of this brand are very strictly controlled to meet the highest standards. We have already shared our experience with Life Extension products with you in our review of Enhanced Super Digestive Enzymes with Probiotics, and you have also encountered them in our ranking of the best collagen products.
In one dose (1 capsule) you will find:
- 50 mg of vitamin B1
- 37.5 mg of vitamin B2
- 50 mg of vitamin B3
- 250 mg of vitamin B5
- 10 mg of vitamin B6
- 500 μg of vitamin B7
- 200 μg of vitamin B9
- 150 μg of vitamin B12
- 50 mg inositol
- 25 mg paraaminobenzoic acid
Similarly to Viridian's B-complex, we have to appreciate the presence of para-aminobenzoic acid and inositol. As far as the content of all vitamins is concerned, you certainly don't have to worry about taking too little. Each capsule contains many times higher doses of each vitamin than the recommended daily allowance. As a result, most of the product is excreted in the urine, so it is more of a marketing ploy. However, this does not detract from the quality of the product.
Final assessment:
As I have already indicated above, the high doses of vitamins are reflected in the final price of the product, due toAs a result, Life Extension BioActive Complete B-Complex is the most expensive product in the entire ranking. It should be noted, however, that the high price was also due to the quality of the raw materials and the overall processing process, which certainly cannot be denied to the manufacturer. So if you don't mind spending more money on unnecessarily large doses of vitamin, give this product a chance and you will definitely not regret it.
One more product from Amix deserves a place in our list of the best B vitamins. This time it's Amix B-Complex + vitamin C & E, which not surprisingly also contains vitamins C and E. In most ways this is a first class product, but it does contain some substances that we really wouldn't want to see in the ingredients.
Benefits:
- Well adjusted doses of all vitamins
- Contains extra vitamins C and E, zinc and calcium
- One pack will last you up to 3 months
Disadvantages:
- Contains controversial substances
About the Manufacturer:
Amix Nutrition is the flagship brand of the British company LargeLife Limited and has been in the sports nutrition market for quite a number of years. The high quality of the brand's products is mainly due to the combination of the latestThe latest technologies, years of research and following the latest trends in the sports nutrition market. In the Amix Nutrition range you can find everything from proteins to joint nutrition or CBD oils. What has been our experience with this manufacturer? Don't overlook our reviews of Amix Isoprime CFM protein or CellUp pre-workout.
In one serving (1 tablet) you will find:
- 10 mg of vitamin B1
- 10 mg of vitamin B2
- 15 mg of vitamin B3
- 20 mg of vitamin B5
- 10 mg of vitamin B6
- 50 μg of vitamin B7
- 400 μg of vitamin B9
- 5 μg of vitamin B12
- 300 mg vitamin C
- 25 mg vitamin E
- 25 mg calcium
- 7,5 mg zinc
The presence of vitamins C and E is of course very pleasing, but the same cannot be said for the zinc content. This is because it is contained in the form of an oxide, which is characterised by very poor bioavailability and frequent laxative effects. All the ingredients of the B-complex in the composition are found in a fairly logical amount, which is a big plus. On the other hand, a big minus is the presence of the dyes tartrazine and especially titanium dioxide, which from 7. August 2022 must not be added to foodstuffs (it is possible to replenish manufactured stocks). It probably goes without saying that we would prefer not to see such substances in the ingredients at all.
Final review:
If I close my eyes to the above-mentioned dyes, Amix B-Complex + vitamin C & E is a very hilarious product that weighsI can easily supplement all the B vitamins without costing you too much money. The controversial composition, however, affects the final grade quite a lot. Although their presence is minimal and in line with the legislation, we think that the manufacturer could have avoided them.
Looking for a B vitamin and the main factor influencing your decision is price? Then we have a clear favourite for you. B-complex Forte from MedPharma is the cheapest product in the whole ranking. For little money, you get a really generous dose of B-complex, but unfortunately it is also accompanied by the controversial dye titanium dioxide.
Pros:
- Very reasonable price
- Pack contains 107 daily doses
- Sufficient content of all active ingredients
Disadvantages:
- Contains a controversial dye
About the Manufacturer:
MedPharma is a Czech company operating in the sports nutrition market since 2000. It focuses on the promotion of human health, design, development, production, distribution and subsequent sale of dietary supplements. It is therefore in charge of the entire production process from the very beginning to the moment the product reaches the customer's hands. MedPharma products can be found mainly in pharmacies, but are gradually appearing in sports nutrition e-shops. You may have also come across them in our comparison of the best magnesium products or in our ranking of the best probiotics.
In one dose (1 tablet) you will find:
- 15 mg of vitamin B1
- 15 mg of vitamin B2
- 50 mg of vitamin B3
- 25 mg of vitamin B5
- 10 mg of vitamin B6
- 500 μg of vitamin B7
- 400 μg of vitamin B9
- 10 μg of vitamin B12
It is a great pity that MedPharma decided to go for such a controversial dye as titanium dioxide, which I commented on in the previous product. But everything else deserves praise. Individual vitamins are not included here and in absurd doses, thanks to which the manufacturer managed to keep the price very low. Also thanks to this, MedPharma with its B-complex is able to compete with other products from much larger brands.
Final assessment:
If you don't mind the content of somewhat controversial substances, you will come into your own with MedPharma's vitamin B. Thanks to its price, it is an obvious choice for many people and, frankly, it is not surprising. One daily dose of this supplement comes out to the bare minimum, but the effect it offers is reliable. We are all the more sorry about the dye the manufacturer decided to use.
Our ranking of the best B vitamins is rounded off by another in a series of extremely affordable products. Allnature B-complex forte differs from the rest of the ranking mainly because it does not contain the full spectrum of vitaminsB vitamins, although its name may give the opposite impression (you may even notice a total of 7 B vitamins on the label). In the composition of this product you will find vitamins B1, B2, B3, B5 and B6, but there is also the old familiar titanium dioxide.
Benefits:
- Very affordable price
- Well-adjusted doses of individual vitamins
- Transparent formula
Disadvantages:
- Contains only 5 group 5 vitamins
- Controversial dye used
About the Manufacturer:
Allnature is another of the many Czech brands operating in the dietary supplement market. The company seeks to destroy people's misconceptions that healthy foods cannot taste good, and therefore only uses ingredients processed in a gentle manner. It has been in the market since 2013 and has since then gained the trust of leading health food retailers in the country. You may have come across Allnature products in our comparison of the best vitamin D or in our ranking of the best collagens.
In one dose (1 tablet) you will find:
- 2 mg of vitamin B1
- 2 mg of vitamin B2
- 20 mg of vitamin B3
- 3 mg of vitamin B5
- 1 mg of vitamin B6
Allnature B-complex forte certainly does not contain excessive doses of B vitamins, as would beI personally don't see any problem with that. The problem is rather that it does not contain the full spectrum of B vitamins and therefore does not offer the same effect as competing products. In addition, there is again the presence of titanium dioxide, which must not be added to food from 7 August 2022.
Final assessment:
I think the previous paragraph, although quite brief, gives a good picture of how Allnature B-complex forte performs compared to the competition. It certainly cannot be said that it is a useless product that cannot have any positive effect. But it is true that it simply does not do very well compared to the competition. However, its purchase price must be taken into account. It is one of the cheapest B-complexes on the market, which is why it deserves some attention. If price is the main factor influencing your decision, the B-complex from Allnature is something for you. But if you prefer quality and don't mind paying a little extra for it, you're more likely to be happy with one of the products at the top of the list.
What are vitamins and how do we divide them?
Before we start talking about the health benefits of B vitamins and why we need to get enough of them, it's a good idea to quickly understand what vitamins are in general. They are organic substances that make up one of the basic components of our food. They play an important role in the metabolism of essential nutrients (proteins, carbohydrates, fats), some vitamins have oxidativeThey have a reducing effect, so they compensate for external factors that negatively affect the human organism. Vitamins support our health, serve to build new tissues and positively influence the functioning of the immune system. In short, they are absolutely crucial for our vitality. However, the body cannot produce vitamins on its own and therefore depends on the intake of vitamins in the diet. For this reason, it is essential to maintain a varied diet and eat foods that contain vitamins.
In relation to vitamins, you may have come across the division between water-soluble and fat-soluble vitamins. The distinction between these two groups of vitamins is important for many reasons, but the most important for our needs isthe most important thing to know is that fat-soluble vitamins are relatively easy to overdose on. This is because they are stored in fat stores. On the other hand, water-soluble vitamins, which include vitamin B, can be stored in the body without muchin the urine, so it's very unlikely that you could overdose on them. This plays a particularly important role in supplementation, where fat-soluble vitaminsIn the case of fat-soluble vitamins, you need to be really careful about how much you take per day.
Which vitamins belong to the B-complex and in which foods are they found?
Vitamin B is not just one vitamin, but a group of eight different vitamins. Each plays a different role in the human body and is found in different foods. Let's take a closer look at each vitamin.
Vitamin B1 (thiamine)
Thiamine is especially key in the breakdown of carbohydrates and the formation of the cellular fuel ATP. It also supports proper heart function and mental balance. Its deficiency occurs in connection with excessive physical and stress load. In the normal diet it is mainly found in cereal products, pork or liver.
Vitamin B2 (riboflavin)
Riboflavin is important for skin health, proper function of the eyes, heart and other organs. It is also involved in nutrient metabolism and regulates enzyme activity. Vitamin B2 deficiency is associated with the occurrence of acne and vision problems. It can be found, for example, in milk, legumes or nuts.
Vitamin B3 (niacin)
Niacin has an important effect on the function of the nervous system, has anti-inflammatory effects and is also involved in the production of sex hormones. It also plays an important role in the production of melatonin, a hormone involved in the process of falling asleep. Vitamin B3 is found in meat, rice, cereals and also in yeast.
Vitamin B5 (pantothenic acid)
Vitamin B5 is essential for the metabolism of all nutrients, with its active form being particularly crucial for the processing of carbohydrates and fats. It is also important for obtaining energy from food. It is mainly found in dairy products, eggs, liver and yeast.
Vitamin B6 (pyridoxine)
Pyridoxine is a vitamin especially important for athletes, as it is involved in protein metabolism. It also plays an important role in the formation of the blood pigment haemoglobin. In addition, it reduces fatigue levels and supports the proper functioning of the immune system. Vitamin B6 can be found in fish, poultry meat, bananas, chickpeas or even liver.
Vitamin B7 (biotin)
Biotin is also sometimes referred to as vitamin H. This is because of the German term for skin - Haut. Vitamin B7 is characterised by its positive effects on the skin, hair and nails. In what foods to take it? It is mainly found in liver, kidneys, beef and egg yolks.
Vitamin B9 (folic acid)
Adequate intake of folic acid is especially important for pregnant women. It is during pregnancy that vitamin B9 is crucial for the proper development of the foetus. It is therefore recommended to supplement folic acid about a month before the planned pregnancy. An important source of folic acid is (as the name suggests) leafy vegetables. In addition to lettuce and cabbage, it is also abundant in cauliflower, broccoli, tomatoes and avocados.
Vitamin B12 (cobalamin)
One of the most widely supplemented B vitamins is cobalamin. The reason is simple - it occurs naturally almost exclusively in animal foods, so vegetarians and vegans have it in their diet quite minimally. Vitamin B12 is important in the process of cell division and metabolism and is also involved in the formation of red blood cells. It is mainly found in meat, eggs, cheese and other dairy products.
Why is the B-complex important for our health?
We have already touched on the health benefits of B vitamins in a brief description of each of the individual representatives. But for the sake of clarity, let's summarize once again the positive effects of B vitamins on the human body. First and foremost, it should be mentioned that B vitamins support the proper functioning of the immune system and thus help to achieve better overall health. Many B vitamins are also involved in the process of metabolism of various nutrients, so they are important for obtaining energy from food. B-complex also helps to maintain healthy skin, hair, nails, helps prevent certain vision problems and supports the function of the heart and nervous system. A category in itself is folic acid, which is crucial for proper fetal development during pregnancy. Thus, it is evident that the health benefits associated with adequate intake of B vitamins are very diverse. Therefore, it is desirable to ensure sufficient intake of all the individualvitamins, as each of them has a different function in the functioning of our body.
How do I know if I have a vitamin B deficiency?
A typical symptom of a deficiency of most of the important components of normal diet is fatigue, irritability, low mood and difficulty concentrating. The B vitamin complex is no exception to this. Low levels of vitamins B6 and B12 can lead to anaemia, otherwise among the most common causes ofB vitamin deficiencies include skin rashes, cracked corners, feeling weak, confusion, nausea or diarrhoea. Of course, the individual manifestations of B-complex deficiency can be a little different for everyone. In addition, the above symptoms do not necessarily indicate a deficiency of this particular vitamin. If you are experiencing similar problems, you should contact your doctor and discuss the situation with him or her.
Who can benefit from supplementation?
As suggested earlier, B-complex supplementation should be considered especially by people on a strict diet. This applies to vegans, vegetarians or people on various other diets. An example for all may be the keto diet, during which all carbohydrates are eliminated from the diet. If you're considering switching to a vegan diet, for example, definitely don't underestimate the importance of getting enoughnutrients and read our article What to look out for if I want to go vegan?
Another group we've already touched on is pregnant women. Again, I stress the increased demands on folic acid intake during pregnancy and its link to the development of a healthy foetus. If for some reason you have increased demands on your body (this is true both physically and mentally), you should also consider whether b-complex supplementation might be appropriate for you. This has traditionally been especially true for strength athletes. If you do decide to supplement with a B-complex, make sure you choose a product containing the full spectrum of B vitamins.
Can I overdose on vitamin B?
I briefly discussed the problems with overdosing on water-soluble vitamins in the introduction. But at this point it is appropriate to elaborate a little. B-complex, like other water-soluble vitamins, can be easily eliminated by our body if you take more than is appropriate. But that doesn't mean it's safe to take it in excessively large doses. In some cases, it can cause digestive problems. and symptoms of CNS irritation (for example, vitamin B9). The daily intake of each vitamin should be within the following limits:
|
Men |
Women |
Pregnant/lactating women |
|
|
Vitamin B1 |
1.5 mg |
1.1 mg |
1.5/1.6 mg |
|
Vitamin B2 |
1.7 mg |
1,3 mg |
1,6/1,8 mg |
|
Vitamin B3 |
19 mg |
15 mg |
17/20 mg |
|
Vitamin B5 |
5 mg |
5 mg |
5 mg |
|
Vitamin B6 |
1.3 mg |
1.3 mg |
1.9/2 mg |
|
Vitamin B7 |
30 μg |
30 μg |
30 μg |
|
Vitamin B9 |
200 μg |
180 μg |
400-600/180 μg |
|
Vitamin B12 |
2.4 μg |
2,4 μg |
2,6/2,8 μg |
Data taken from Recommended Dietary Allowances, 10th Edition. Food and Nutrition Board, National Research Ccouncil-National Academy of Sciences, 1989
When supplementing with a B-complex, remember that large amounts of vitamins atfrom the diet alone, so it is not necessary to supplement in the doses listed above.
Sources
- DROBNÍKOVÁ, Eva. Vitamin B 12 - basic aspects in nutrition and health [online]. Brno, 2012 [cit. 2023-02-16]. Available from: https://theses.cz/id/bwh0hk/. Bachelor thesis. Masaryk University, Faculty of Medicine. Thesis supervisor MVDr. Halina Matějová.
- KRÁLÍČKOVÁ, Lucie. Analysis of vitamins B2 and B6 in food [online]. Pardubice, 2012 [cit. 2023-02-16]. Available from: https://theses.cz/id/dgip2q/. Bachelor thesis. University of Pardubice, Faculty of Chemical Technology. Thesis supervisor doc. Ing. Martin Adam, Ph.D.
- https://www.svetfitness.cz/clanek/predavkovani-multivitaminem/
-
Thiamine - Consumer. Office of Dietary Supplements (ODS) [online]. Copyright © iStock [cited 16.02.2023]. Available from: https: //ods.od.nih.gov/factsheets/Thiamin-Consumer/
-
SKOLNIK, Heidi and ANDREA CHERNUS. Nutrition for peak athletic performance: a well-timed diet. Prague: Grada, 2011. ISBN 978-80-247-3847-5.
-
BERNACIKOVÁ, Martina, Jan CACEK, Lenka DOVRTĚLOVÁ, et al. Regeneration and nutrition in sport. 3rd, updated edition. Brno: Masaryk University, 2020. ISBN 978-80-210-9725-4.