Vitamin B: Is It Complex?

Everyone has probably heard of “B vitamins,” including B-complex and B-12. But did you know that thiamin and riboflavin are also B vitamins? More importantly, do you know why we need them and where to find them in foods?

B vitamins consist of B-1 (thiamine), B-2 (riboflavin), niacin (also called B-3), pantothenic acid (also called B-5), B-6 (pyridoxine), B-12 (cyanocobalamin), and folic acid (also called folate). “B-complex” is simply a compilation of all the individual B vitamins. B vitamins as a group are co-enzymes (meaning they work with enzymes) involved in energy production and growth factors. Being “involved with energy production” does not mean that they “give you energy,” but rather that they are involved in chemical reactions. B vitamins are important to proper functioning of the nervous system, muscle tone in the gastrointestinal tract, and the health of your hair, skin, eyes, liver and mouth. Because of their broad involvement in metabolism (chemical reactions) they touch just about every part and function of your body.

It is safe to say that obtaining adequate B vitamins is crucial to the overall well-being of your body, but how do you get B vitamins in your diet? For most of the B vitamins, good sources are brewer’s yeast (which is a supplement), meats (especially organ meats such as liver and kidney), and whole grains. For folic acid, another good source is green leafy vegetables. If you are a vegetarian, you probably should supplement your diet with either brewer’s yeast or at least a B-12 supplement, as this particular vitamin is only obtained naturally through animal products (meat, fish, dairy products, and eggs).

So are the B vitamins complex? Yes! B vitamins encompass a wide variety of vitamins, with varied sources. They are each known by multiple names, as well as being included in “B complex.” The best method for ensuring adequate intake is the same as for all nutrients: eat a wide variety of foods, especially focusing on whole grains and “whole” vegetables, and take a basic multi-vitamin/mineral supplement containing no more than 100% of the RDA. If you eliminate entire food groups then you need to do further research to determine which B vitamins your diet may be lacking, and to compensate for this group either through other foods or a supplement.