It’s no secret that your body requires proper nutrition in order to function correctly, and most people simply assume this means eating a healthy diet and drinking enough water. But the reality is that diet alone isn’t always sufficient for ensuring that you're receiving the correct nutrients and vitamins you need each day, putting you at risk of serious deficiency and on-going issues that could affect your health. From unbeatable fatigue to a compromised immune system, there are numerous indicators that could suggest that your day-to-day meals aren’t quite meeting all of your needs, and that you may need to take additional steps to fill in potential gaps. Thankfully, the market is absolutely brimming with a never-ending selection of supplements for you to take advantage of, and one quick trip to a local pharmacy will reveal shelf after shelf of different vitamins that you can start incorporating into your routine. However, one of the most essential vitamins worth considering, vitamin B, is particularly crucial, especially if you’ve started to notice you’re experiencing decreased energy, brain fog, or even anemia. Made up of 8 different types, a vitamin B complex can help address these issues by providing a comprehensive range of benefits, and if you’ve been considering adding one into your diet, but aren’t sure where to begin, then this buying guide is the perfect starting place for you.

Types of B Vitamins

When people talk about vitamin B, they aren’t simply referring to a single nutrient; instead, they are referring to a group of eight unique water-soluble vitamins that make up this complex. Ranging from vitamin B1 to vitamin B12, each of the eight components plays crucial roles within your body that help contribute to your overall health, and they are used by your brain, cells, and metabolic systems in order to operate efficiently and maintain balance. These vitamins are integral to processes such as energy production, red blood cell formation, and neurotransmitter function, and you’ll want to ensure that you have adequate levels of each one in order to reap all of the benefits that they offer. However, before you rush out and begin buying different supplements, it’s important to understand each of the options and what they do, as every b vitamin has its own functions and benefits:

Who Should Take a Vitamin B Supplement?

Before adding any new supplement into your routine, it’s always recommended that you speak with a trusted healthcare professional so that you can discuss your concerns and see what options may be the right choice for you. With that said, some groups may be more likely to benefit from a vitamin B supplement based on their lifestyle or dietary habits, and this includes individuals such as vegetarians, vegans, older adults, pregnant or nursing women, and those experiencing common signs of deficiency. What symptoms you should be on the lookout for will vary depending on which specific B vitamin you’re lacking in, but some of the most common indicators you’ll want to be aware of may include:

Recognizing these symptoms can help guide discussions with your healthcare provider to determine if a specific B vitamin or a combination might be beneficial for you, and from there you can explore the wide range of options available to find the perfect solution to your health and wellness concerns. 

Vitamin B Benefits

Vitamin B deficiencies are a common issue that many people deal with on a regular basis, and by choosing to supplement with a high-quality complex, you can begin enjoying a wide range of potential benefits that support your overall health, wellness, and mood. From helping to fight off lingering symptoms of anxiety or depression, to giving your body and your developing fetus the support it needs during pregnancy, the right vitamin B supplement can equip you with the key nutrients you need to thrive, and some of the main benefits you may find you experience could include:

Many of the B vitamins play an essential role in neurotransmitter production and brain function, meaning they directly impact your brain chemicals and their subsequent impact on your mood and emotions. In simple terms, a lack of vitamin B can cause some pretty noticeable disruptions in how you feel, and you may start to notice that you’re more depressed, more anxious, and more irritable than normal. Thankfully, incorporating a vitamin B complex into your routine can help restore some balance, and over time you should start to notice your mood becomes more stable and positive with regular use. 

All of the B vitamins are necessary during pregnancy, but B9, or folate, in particular is especially crucial. Certain health conditions, such as spina bifida or anencephaly, can occur when folate levels are too low, and the best way to prevent these neural tube defects is to supplement with folate in those early months. How much folate you personally require will depend on your specific health needs and pregnancy requirements, and it is always best to discuss this with your healthcare provider if you are currently pregnant, or are planning on becoming pregnant in the near future.

One of the most common symptoms of many vitamin deficiencies is on-going fatigue, and if you’ve noticed that you’re waking up feeling tired, regardless of how much sleep you’re getting, then it may be worth considering adding a vitamin B complex into your diet. Many of the B vitamins play a crucial role in turning the food you eat into the energy you need, so having sufficient levels in your body is essential for maintaining high energy levels throughout the day.

While research here is still in its infancy, there have been some studies done that have shown a link between sufficient levels of vitamin B and a reduction in both the severity and frequency of migraine attacks. For migraine sufferers, this promising research may be a good reason to try incorporating a vitamin B complex in your diet to see if you notice any chances, and it’s something you can always discuss with your healthcare provider to see if it could be the right avenue for you.

Thankfully, most of the vitamin B supplements available today include all 8 crucial types inside one convenient capsule, allowing you to reap all of the potential benefits, without having to swallow an entire pharmacy every morning. In order to be sure you’re getting the correct version, however, make sure to double-check the label to see exactly what’s contained within, and it’s also important to verify the dosages of each to ensure you’re receiving sufficient levels for your needs. 

Understanding Dosages

How much of each B vitamin your body requires will vary depending on your gender, age, existing health conditions, and overall diet, making it difficult to pinpoint a one-size-fits-all recommendation for dosage. However, there are some general guidelines that have been established for both men and women who are over the age of 18 years, which include:

	Women	Men
B1 (thiamine)	1.1 mg	1.2 mg
B2 (riboflavin)	1.1 mg	1.3 mg
B3 (niacin)	14 mg	16 mg
B5 (pantothenic acid)	5 mg	5 mg
B6 (pyridoxine)	1.3 mg	1.3 mg
B7 (biotin)	30 mcg	30 mcg
B9 (folate)	400 mcg	400 mcg
B12 (cobalamin)	2.4 mcg	2.4 mcg

When purchasing a new vitamin B complex, you will want to take the time to review the included dosage amounts for each of the 8 types, and it is always recommended to avoid any versions that contain abnormally low or high levels of these nutrients. 

Bottom Line

Vitamin B is one of the most important nutrients used throughout your body, and in order for you to function optimally, you do require sufficient levels of all 8 types. Thankfully, a once-a-day supplement can be an easy and convenient solution for preventing deficiencies and enjoying all of the potential long-term benefits, and there are numerous versions and options available for you to explore. Whether you're aiming to improve energy levels, support mental health, or maintain overall wellness, incorporating the right vitamin B supplement into your routine can help you achieve a balanced and healthy lifestyle, and with a little research and consideration you can find the perfect option that seamlessly addresses your needs.