Vitamin B-complex is gaining popularity in recent years due to their claims of boosting energy levels. Although the B vitamins do play a role in energy levels, their true function is still largely unknown.

Breaking down the Bs

A vitamin formulation that contains all eight B vitamins, as well as possibly one or two additional ingredients, is marketed to consumers as a B complex supplement and not a multivitamin. All B-complex products contain Vitamins B1, 2, 3, 5, 6, 7, 9, and 12. Each brand decides how much of each B vitamin they want to include in their products, so there are many B-complex supplement options. Let’s have a closer look at the eight B vitamins found in these products so we can better understand their roles.

Vitamin B1 (thiamine)

This vital nutrient is essential for proper functioning of all body tissues. It also helps to convert food into energy. Meat, poultry, legumes, rice, fortified breads, and pastas contain thiamine.

Vitamin B2 (riboflavin)

Riboflavin plays a role in the metabolism of the body. It is essential for cell function and energy production. Meat, eggs and nuts contain Vitamin B-Complex. As well as in enriched flour, green vegetables, milk, meat, eggs and nuts. This vitamin is useful for the treatment of muscle cramps and migraine headache prevention.

The Vitamin B-Complex, Vitamin B3 (niacin)

It is also known as vitamin B3, is an antioxidant that plays a critical role in cell signaling and DNA repair. It can also lower cholesterol and manage arthritis symptoms.

Vitamin B5 (pantothenic acids)

This B vitamin is essential for the production of blood cells, support of healthy digestion and proper functioning of the nervous system. It also helps to produce sex-related hormones and promote healthy skin, hair, and eyes.

Vitamin B6 (pyridoxine)

Vitamin B6 plays a vital role in normal brain development. It is important for supporting healthy immune systems.

Vitamin B7 (biotin)

Biotin’s connection to hair, skin, and nail health is well-known. Biotin is most commonly consumed in healthy diets as a result of eating meat. Although this B vitamin is essential for the formation of enzymes that break down food, chronic alcohol consumption can inhibit its absorption.

Vitamin B9 (folate, folic Acid)

Folate is an important player in cell growth. Vitamin B9 is primarily found in leafy greens.

The Vitamin B-Complex, Vitamin B12 (cyanocobalamin, methylcobalamin)

Vitamin B12 helps in cell metabolism, nerve function, and DNA production. Contrary to popular belief, B12 taken in excess of normal levels does not increase energy levels. The NIH says that except in those with a vitamin B12 deficit, there is no evidence that vitamin B12 supplements can increase energy levels or improve athletic performance. This Vitamin B12 Supplement Rating 5.00 out of 5. Based on 7 customer ratings $13.98 ADD to CART. B12’s role in regulating the metabolism of every cell in the body, this misconception about energy production. While a B12 deficiency can cause fatigue or weakness, normal energy levels can be restored by restoring healthy levels. However, there is no evidence that it boosts energy. Vitamin B12 is only found in animal protein, fish, and dairy.

Too much of a good thing

Vitamin B-Complex plays an essential role in cell metabolism, as well as maintaining optimal brain function. Some brands claim that their product offers the best health benefits, combining all eight B vitamins into one supplement. Higher vitamin B doses don’t necessarily lead to better health or higher vitamin levels.

Cooper Complete is a company that works directly with Cooper Clinic to develop products that help improve quality and quantity of lives. Vitamin B-Complex are water-soluble. This means that any extra B vitamins that have been ingested through our digestive system will be eliminated by our bodies. Vitamin B deficiencies are rare in the general population so large doses of this vitamin are not necessary. With the exception of vitamin B12, most B vitamins can be found in foods such as:

• Dark leafy vegetables such as spinach and kale
• Bananas and citrus fruits
• Avocados
• ​Almonds, sunflower seeds
• Red meats, fish and chicken
• Eggs and dairy products
• Legumes
• Whole grains

Health concerns surrounding mega doses of vitamin B

Megadoses of Vitamin B-Complex products can cause serious health problems. Take this example:

• Vitamin B1 (also known as Thiamine. Also excess of vitmain B1 causes high blood pressure or hypertension.
• Vitamin B6: High levels of vitamin B6, also known as pyridoxine or vitamin B6, can cause nerve damage and skin lesions.
• Vitamin B9: Vitamin B9 can mask vitamin B12 deficiencies.

Cooper Complete v. popular vitamin B-complex products

The chart below shows a side-by side comparison of vitamin B-complex products on the market as well as their vitamin B levels.

Partial Ingredients List also contains Choline, Inositol.

Let science speak for itself. You should not spend money on B-complexes to boost your energy levels. It does not fool your body. It will absorb only what it needs. This isn’t safe to assume that high amounts of any vitamin are effective. Therefore, it is important to know how much vitamin B your body requires and to supplement your diet accordingly.

Reminder: Your physician is the best person to understand your health. It’s important that you talk with your doctor about which supplements might be best for your needs.