THE BUZZ ABOUT B VITAMINS

I LOVE B vitamins! So, in this week’s INSIGHTS for Healing by Design, I’m giving you the low down on the essentials you need to know about all the B vitamins so that you know:

🐝why you might need them,

🐝how you can be deficient in them,

🐝what foods to eat to optimize them,

🐝and how to choose quality supplemental forms of these powerful necessities of life.

B vitamins (and magnesium) are my favorite supplements to recommend for my patients, especially women in peri and post menopause. Why? Because they impact every single system in our bodies and are usually very easy to support and get big wins in health.

Not sure if you knew, but there are 8 B vitamins. Yes, 8. NOT just B6 and B12; the most commonly talked about. So, if you struggle with energy, skin, hair or nail issues, brain fog and memory issues, motivation and contentment (and more), listen up because with the right B vitamins, you could easily support your body into health sooner rather than later.

LET’S EXPLORE THE INS & OUTS OF B VITAMINS

8 KNOWN B VITAMINS

• Vitamin B1 (Thiamine)

• Vitamin B2 (Riboflavin)

• Vitamin B3 (Niacin)

• Vitamin B5 (Pantothenic Acid)

• Vitamin B6 (Pyridoxine)

• Vitamin B7 (Biotin)

• Vitamin B9 (Folate/Folic Acid)

• Vitamin B12 (Cobalamin)

All 8 of the B vitamins act as coenzymes in many metabolic processes that take place in your body every day. What this means is that they help your biochemistry run smoothly and when there aren’t enough of them, systems break down leading to negative changes in your health.

ESSENTIAL FUNCTIONS OF B VITAMINS

• Convert carbohydrates, fats, and proteins (your food macros) into energy your body uses for absolutely everything

• Support the nervous system function

• Promote healthy skin (including reducing acne), hair, and nails

• Aid in red blood cell production to manage oxygen delivery to cells and carbon dioxide removal from your body

• Support brain function, brain health, and mood regulation

• Help with the production of neurotransmitters (like dopamine, serotonin, acetylcholine, etc) and balancing all your other hormones (like the family of estrogens, progesterone, testosterone, cortisol, thyroid hormones, etc)

B vitamins are amazing, powerful partners in pretty much every function your body performs!

Now, you might be wondering why science has grouped these wonderful power-house vitamins together. Well, it’s simply because they all share similar functions in energy metabolism and some other biochemistry. They may seem very similar to each other but in fact each of the B vitamins has their own functions, sources and deficiency symptoms. So, they are all unique yet also complement one another in your body. They all work in tandem too, so being very low in one means it can impact much of your essential biochemistry running the show every day.

SIGNS & SYMPTOMS OF LOW B VITAMINS

Deficiency in any one or combination of B vitamins can lead to an mind-boggling array of mental and physical signs and symptoms depending on which vitamin is lacking, how severe the deficiency is, and honestly, how long the deficiency has been going on for. Figuring this out for patients takes some sleuthing for sure. But in general, here’s what to look for:

• Fatigue with weakness - often associated with low B12 or B9

• Nerve issues - tingling or numbness in the hands and feet, linked to low B12 or B6

• Skin problems - cracks at the corners of the mouth or a swollen tongue may indicate low B2 or B3

• Mood changes - depression, irritability, or confusion can sometimes result from low levels of B6, B9 and/or B12

• Anemia - a lack of B9 or B12 can lead to megaloblastic anemia (one type anemia)

• Hair loss and/or brittle nails - sometimes linked to insufficient biotin

ROLES, FOOD SOURCES, DAILY NEEDS OF B VITAMINS

You can get all your B vitamins if you eat a diet filled with a variety of animal products and plants. But sadly, the predominant diet in North America is not a balanced, healthy, clean diet, with lots of variety. And even more unfortunately, many of our food sources aren’t as healthy anymore. So, we see an enormous amount of deficiency in B vitamins and much more. And supplementing a sub-par, processed diet CANNOT correct deficiencies completely. Why?  Because food has more than a few, individual nutrients. There is complexity to food – just like your own body – that interact together in ways supplements alone cannot. So, focusing on eating a more appropriate, personalized diet will always help you thrive, even if you have health issues that might impede digestion and absorption.

Take a close look below at the roles, food sources and daily needs (for adult women) for each of the 8 B vitamins and consider how you could start improving your diet to get more of them.

Vitamin B1 (Thiamine)

• ROLE: Converts carbohydrates into energy and supports nerve function.

• FOOD SOURCES: Whole grains like brown rice, oats, whole wheat bread (*although I highly recommend not eating gluten especially if you have an autoimmune condition), lentils, black beans, peas, pork, and sunflower seeds.

• DAILY NEEDS: at least 1.1 mg

Vitamin B2 (Riboflavin)

• ROLE: Helps with energy production and supports the health of the skin and eyes.

• Sources: Dairy products (*I highly recommend not eating dairy if you have an autoimmune condition, including diabetes), eggs, green leafy vegetables, mushrooms, beef, and almonds.

• DAILY NEEDS:  at least 1.1 mg

Vitamin B3 (Niacin)

• ROLE: Supports energy production, DNA repair, and healthy skin.

• FOOD SOURCES: Beef, fish, poultry, peanuts, and fortified grains.

• DAILY NEEDS:  at least between 14 to 18 mg

Vitamin B5 (Pantothenic Acid)

• ROLE: Helps synthesize coenzyme A, essential for fatty acid metabolism.

• FOOD SOURCES: Chicken, beef, potatoes, eggs, mushrooms, seeds, and avocados.

• DAILY NEEDS: at least 5 mg

Vitamin B6 (Pyridoxine)

• ROLE: Supports neurotransmitter synthesis, red blood cell production, hormone production, and immune health.

• FOOD SOURCES: Bananas, chicken, fish, chickpeas, potatoes, and fortified grains.

• DAILY NEEDS: at least between 1.3-1.7 mg

Vitamin B7 (Biotin)

• ROLE: Essential for fat and carbohydrate metabolism, and hair and nail health.

• FOOD SOURCES: Eggs (especially yolks), nuts, seeds, liver and organ meats, yeast, and sweet potatoes.

• DAILY NEEDS: at least 30 mcg

Vitamin B9 (Folate/Folic Acid)

• ROLE: Crucial for DNA synthesis, cell division, and development of the baby during pregnancy.

• FOOD SOURCES: Leafy greens, citrus fruits, beans, and fortified grains.

• DAILY NEEDS: at least 400 mcg & 600 mcg during pregnancy

Vitamin B12 (Cobalamin)

• ROLE: Essential for nerve health, red blood cell formation, and DNA synthesis.

• FOOD SOURCES: Meat, fish, eggs, dairy, nutritional yeast, and fortified plant-based products.

• DAILY NEEDS: at least 2.4 mcg

WHAT TO LOOK FOR IN A VITAMIN B COMPLEX SUPPLEMENT 

Like I’ve said, it is possible to get enough B vitamins for many people who eat a balanced diet and enough food. However, certain groups of people often struggle to get adequate amounts, including children, pregnant women, vegetarians, and older adults. In these groups, even if the diet seems good on the surface, there are likely some issues with eating enough food, combining food appropriately, and/or ability to digest ingested food and absorb nutrients well.

Any B Vitamin complex supplement on the market worth its salt will contain all 8 B Vitamins.

Some may also include choline for more metabolic support (dose between 425 – 550 mg/day). And it is common for higher quality products to supply 100% of the government-recommended daily value for each of the B Vitamins, although there is variability in products. The government regulations, however, do not work for everyone. And the base forms of B vitamins also may not be sufficient for everyone. There is a lot of complexity to this discussion, but let me simplify it for you a little bit.

HERE’S WHAT I LOOK FOR ⤵️

Ideally, I suggest looking for a B vitamin complex supplement that includes all 8 of them at at least the dosages listed below. The dosages listed here are for adult women only. Men and children dosing is different - consult a qualified medical practitioner for details.

*Note that pregnant or breastfeeding women, older adult women, people with absorption issues (like with Celiac autoimmunity, diabetes, some cancers, ulcers, etc), might need more than the doses listed below. They must consult a qualified medical practitioner for support so they get enough. Don’t DIY this if you are in one of those groups listed above.

Vitamin B Complex minimum dosage for adult women: 

• Vitamin B1 (Thiamin): 1.1 mg/day

• Vitamin B2 (Riboflavin): 1.1 mg/day

• Vitamin B3 (Niacin): 14 mg/day

• Vitamin B5 (Pantothenic Acid): 5 mg/day

• Vitamin B6 (Pyridoxine): 1.3–1.7 mg/day

• Vitamin B7 (Biotin): 30 mcg/day

• Vitamin B9 (Folate/Folic Acid): 400 mcg/day

• Vitamin B12 (Cobalamin): 2.4 mcg/day

If you're looking for a quality B vitamin complex supplement, consider my favorite Canadian  product of many years - Pro B Complex by AOR, which contains many methylated B vitamins (more on the importance of this below) and doses that are more physiologic and helpful.  And if pregnant, the product, Prenatal Pro by Designs for Health, contains enough of the methylated B Vitamins to support most pregnant women. (You can get both of these products in my online dispensary, Fullscript, with a free account.)

Both of my current favorite formulas feature a combination of most B vitamins in their coenzyme forms (such as methylcobabamin for the active form of B12 and methylfolate for the active form of B9). This means they are in their biologically active, usable forms so that your body can use them in complex biochemical processes right away without having to alter them first. This can be particularly important for people with genetic variations that affect B vitamin metabolism and in individuals with more progressed illnesses. I believe a supplement with active forms of B vitamins is an important feature, missing in far too many B Vitamin complex supplements on the market. If you genuinely need the support of supplemental B Vitamins, why ask the body to do work to make the vitamins active? Ideally, you’d be given the active forms so that you can get ahead in your healing.

Another awesome feature about both of my current favorite formulas is that they allow for more creativity with dosing because they aren’t just one-a-day capsules like so many other complexes on the market today. Personalized care is essential for your success. Remember, you are YOUnique and should be treated that way by medical practitioners.

❓Some patients have asked me if it’s better to take a single B vitamin supplement or a B Vitamin complex? The answer is “it depends”! I rarely offer single B vitamin supplementation anymore, EXCEPT if I’m topping up a B complex product or treating certain types of migraines or deep fatigue. Even if bloodwork shows a deficiency in B12 and sufficiency of B9, for example (we can’t usually test the others in Alberta), if I give you loads of B12, you’ll likely use up the B9 and others and maybe become deficient in those later. So, in general, I recommend a B Vitamin complex product, like Pro B Complex or Prenatal Pro.

❓The next most common question I get often is when do I recommend taking my B vitamins? I recommend taking B vitamins in the morning and afternoon because of their ability to support energy production – you generally need a lot of energy during that time of day. It’s unlikely you’ll be wired taking them at night, but I generally recommend not taking them around bedtime for most people. Also, spread out the doses ALWAYS with your meals over the day to get maximum effect (unless counselled not to). Seek guidance if needed to ensure you are getting the best effects.

❓And you might be wondering why the naming of all the B vitamins is out of whack? There is no B4, B8, B10 or B11 known to science (at least yet). This happened because initially scientists thought there would be those extra 4 B vitamins, but eventually research showed that B4 was actually a precursor to adenine so not a real vitamin, B8 was reclassified as inositol (which your body can create), and B10 and B11 were both found to be components of B9, folic acid, which was already classified as a vitamin. Cool, right? So, we’re left with 8 B vitamins with unfortunate nomenclature, not an uncommon thing that happens in science.

POTENTIAL B VITAMIN SIDE EFFECTS

Even though B Vitamins are water soluble, meaning you will pee them out eventually. However, you can still take too much of some of them and have negative reactions, ending up with side effects and expensive urine.

Here are some common side effects I’ve seen for 4 of the B vitamins:

Vitamin B3 (Niacin) - Some people are very sensitive to B3 with skin flushing being the main reaction. Now, in some cases I want this result, but it’s not all that comfortable and other forms of B3 are available to reduce flushing. Sometimes we can see itching, nausea and rarely, liver damage, from high doses.

Vitamin B6 - Excess B6 (generally regularly above 100 mg daily) can lead to nerve damage, including numbness in the hands and feet.

Vitamin B9 (Folate) – Overconsumption of B9 can mask a B12 deficiency that can lead to nerve damage over time. These two need to be taken together usually, in my experience.

Vitamin B12 (Cobalamin) – We don’t tend to see side effects from too much B12, but extremely high levels can lead to acne and other significant skin issues.

*Now remember, ideally you will have the methylated forms of B6, B9 and B12 for best effects.

I’ve looked through hundreds of patients’ supplement regimes in my career and it is common to see many of their combination products containing some B6 and B12. When we add up the daily dose they’re swallowing, on top of the vitamins in their food, they are overdosing regularly (that is if the products actually contain what they say they do – quality control really does matter – buy only from very reputable suppliers and not from Amazon or Wal-Mart). So, ensure you are not taking too much in your supplement regime. And if you aren’t sure, speak with a knowledgeable practitioner to help you sort things out.

*If you experience persistent or severe side effects, consult a trusted, nutrition knowledgeable medical provider. And always follow their dosage recommendations (not just the recommendations on the product bottle) to minimize risks, and report to your provider when you have unexpected or uncomfortable symptoms.

SUMMARY ABOUT B VITAMINS

🐝 B vitamins help convert your food into energy to live and support your metabolism.

🐝 They play key roles in how your brain functions, your memory, and maintaining a healthy nervous system.

🐝 B vitamins, especially B6, B9, and B12, are also needed to produce red blood cells and help prevent certain anemias.

🐝 B7 especially, plus the other B vitamins too, contribute to the health and growth of your skin, hair, and nails.

🐝 Since B vitamins are not stored in the body, they need to be replenished daily through a variety and adequate amounts of foods (from meat, eggs, dairy, nuts, seeds, and some grains). Sometimes, at least for a while, supplementation may also be warranted, such as with a high quality B vitamin complex supplement containing active forms of many of the B Vitamins and appropriate dosages.

🐝 It’s easy to take too much B vitamins if you take many combination supplements that altogether may have too many of certain B vitamins. So, be vigilant in knowing the ingredients of your products and get guidance from an expert so that you can genuinely support the healing potential of your body, not hurt it or hinder its progress.

🐝 If you need to supplement your diet with a B vitamin complex supplement, choose a high quality brand with active forms of the B vitamins, and take with your meals in split doses throughout the day for best effect.

I hope this information has opened your eyes about the absolute importance of all the B vitamins for the healthy operation of your body. I also hope you now see how complex your body really is and that the best way to support it is through a personalized, whole food, animal and plant based diet. If you need some support dialing in your body’s YOUnique needs, let’s chat and work out a strategy to get you feeling your best.

Hugs,

Dr. Krista

DrAc, IFMCP

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