Vitamin B Complex: Benefits, Side Effects, Dosage, Foods & More

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Nutrition

Do I Need Vitamin B Complex and Are Supplements Safe?

Medically reviewed by Angelica Balingit, MD — Written by Emily Cronkleton — Updated on November 20, 2024

Benefits
Recommended daily intake
Foods to eat
Symptoms of deficiency
Deficiency complications
Supplements
Symptoms of overdose
FAQ
Takeaway

Vitamin B complex is a group of B vitamins that play a role in your body’s functions, including cardiovascular and cell health. You typically get these vitamins from a nutritious diet.

What is vitamin B complex?

Vitamin B complex is composed of eight B vitamins:

B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)

Each of these essential vitamins contributes to your overall bodily function.

Read on to learn more about how these nutrients benefit you, how much you need, whether you should take supplements, and more.

What are the health benefits of B complex vitamins?

B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins may have a direct impact on your energy levels, brain function, and cell metabolism.

Vitamin B complex may help prevent infections and help support or promote:

cell health
growth of red blood cells
energy levels
eyesight
brain function
digestion
appetite
proper nerve function
hormones and cholesterol production
cardiovascular health
muscle tone

In pregnancy

B vitamins, especially folic acid and vitamin B12, are important for people who are pregnant or breastfeeding. These vitamins may aid in fetal brain development and reduce the risk of birth defects.

For people who are expecting, B vitamins may also help manage energy levels, ease nausea, and lower the risk of developing preeclampsia.

For boosting testosterone

B vitamins are sometimes included in “testosterone-boosting” supplements and are thought to increase testosterone levels in men, which naturally decrease with age.

However, human studies confirming these claims are lacking.

How much vitamin B complex do I need?

The recommended daily amount of each B vitamin varies.

According to the National Institutes of Health (NIH), the recommended daily intake for women is:

B1: 1.1 milligrams (mg)
B2: 1.1 mg
B3: 14 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 micrograms (mcg)
Folic acid: 400 mcg DFE
B12: 2.4 mcg

For men, the NIH recommends the following daily intake:

B1: 1.2 mg
B2: 1.3 mg
B3: 16 mg NE
B5: 5 mg
B6: 1.3 mg
Biotin: 30 mcg
Folic acid: 400 mcg DFE
B12: 2.4 mcg

Adults age 65 years and older and people who are pregnant have a higher risk of B vitamin deficiency, so your recommended intake may be higher. A doctor can provide dosage information tailored to your individual needs.

Certain underlying health conditions may also prevent your body from properly absorbing vitamin B. Consider speaking with a doctor about your vitamin B intake if you have:

celiac disease
HIV
Crohn’s disease
alcohol use disorder
kidney conditions
rheumatoid arthritis
ulcerative colitis
inflammatory bowel disease

What foods are high in B vitamins?

Many foods contain B vitamins. It’s best to get your B vitamins from various food sources to help ensure you’re getting enough of each type.

Some foods high in vitamin B may include:

milk
cheese
eggs
liver and kidney
meat, such as chicken and red meat
fish, such as tuna, mackerel, and salmon
shellfish, such as oysters and clams
dark green vegetables, such as spinach and kale
vegetables, such as beets, avocados, and potatoes
whole grains and cereals
beans, such as kidney beans, black beans, and chickpeas
nuts and seeds
fruits, such as citrus, banana, and watermelon
soy products, such as soy milk and tempeh
blackstrap molasses
wheat germ
yeast and nutritional yeast

What are the symptoms of vitamin B complex deficiency?

Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient, especially if you:

have certain medical conditions, such as pernicious anemia and Crohn’s disease
take certain medications, such as proton pump inhibitors
follow a strict vegan or vegetarian diet

The following symptoms may signal you’re not getting enough B vitamins:

fatigue
weakness
dyspnea (shortness of breath)
heart palpitations
loss of appetite
headaches
mouth ulcers
swollen tongue
irritability
depression
indigestion
diarrhea
cognitive changes, such as confusion and memory problems

Speak with a healthcare professional if you experience any of these symptoms. They could help determine the underlying cause and develop an appropriate treatment plan.

»FIND CARE:Find a primary care doctor in your area today.

Can being deficient in vitamin D increase your risk of certain conditions?

If left untreated, vitamin B deficiency may increase your risk of certain complications, including:

anemia
digestive issues
skin conditions
infections
peripheral neuropathy

Vitamin B12 deficiency, in particular, may increase your risk of neuropsychiatric disorders. Researchers are also investigating its role in hyperhomocysteinemia and atherosclerosis.

Babies born to individuals who were deficient in folic acid during pregnancy may be more likely to have certain birth defects.

Do I need a vitamin B complex supplement?

Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins.

It’s not necessary to take supplements unless a healthcare professional has confirmed that you’re deficient in a specific B vitamin.

If they note a deficiency, they’ll most likely tell you whether you should take a specific B supplement or add a vitamin B complex supplement to your routine.

You may be more likely to need supplementation if you:

are age 50 or older
are pregnant
have certain chronic health conditions
take certain long-term medications
eat a strictly meat-free diet

It’s important to remember that supplements aren’t regulated by the Food and Drug Administration (FDA), so you should only buy from a trusted, reputable brand. This helps ensure you’re taking a high quality product without any questionable additives.

Your doctor may be able to recommend a specific brand of supplements. Always read the labels carefully and follow any directions given by the manufacturer.

If you have questions about the dosage, talk with your doctor.

What happens if I get too much vitamin B complex?

You’re unlikely to get too much vitamin B complex from your diet because they’re water soluble. This means they aren’t stored in your body but are excreted in your urine daily.

You’re also unlikely to get too much vitamin B if you’re taking any supplementation as directed.

That said, it’s possible to consume too much at once, especially if you’re taking a supplement without receiving a deficiency diagnosis from a doctor.

When consumed in excess, a few different B vitamins can have specific side effects. For instance:

Vitamin B6: Too much may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs.
Folate or folic acid: Too much may cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage.
Niacin: Too much over the long term may lead to liver damage.

There isn’t enough research to say exactly what will happen if you consume too much B complex, but more is not necessarily better, especially over the long term.

Frequently asked questions

What is a vitamin B complex good for?

B vitamins have a wide range of functions, including enabling the release of energy through metabolism and supporting the nervous system. Vitamin B complex is also useful for sleep disturbances, irritability, fatigue, anemia, mental health symptoms, and dermatitis, among others.

Should you stop taking vitamin B if your urine is yellow?

Bright yellow urine may result from excessive vitamin B2 (riboflavin), but this is usually harmless and doesn’t mean you need to stop taking the vitamins.

Is vitamin B complex the same as B12?

No, they are not the same. Vitamin B12 is one of several vitamins known as B complex. Some other vitamins include niacin, riboflavin, and folic acid, among others.

Which is better, B12 or B complex?

Not everyone needs to take all the vitamins in the vitamin B complex. Depending on your health needs and symptoms, B12 or B complex may be better suited for you. A doctor can advise you on whether you need vitamin B12 only or as part of the vitamin B complex.

Is it okay to take B complex every day?

Vitamin B complex appears to be safe for most people to take every day as the body does not store any excess. That said, it’s important to follow the instructions on the supplement labels. Taking too much of some B vitamins may have adverse effects, like diarrhea, rashes, and headaches.

The bottom line

B vitamins are essential for the proper functioning of the nervous system, cardiovascular system, and many other functions. There are several B vitamins, collectively available in supplement form as vitamin B complex.

People who may need B vitamin supplements include older adults, people who are pregnant, and those who follow a strict plant-based diet. A doctor can advise on whether you need vitamin B complex or a specific B vitamin.

Supplements can be purchased in health food stores, and a doctor may prescribe vitamin B in some cases.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Clemesha CG, et al. (2019). ‘Testosterone boosting’ supplements composition and claims are not supported by the academic literature.https://wjmh.org/Synapse/Data/PDFData/2074WJMH/wjmh-37-e34.pdf
Dietary supplement fact sheets. (n.d.).https://ods.od.nih.gov/factsheets/list-all/
Folic acid supplementation to prevent neural tube defects: US Preventive Services Task Force reaffirmation recommendation statement. (2023).https://jamanetwork.com/journals/jama/fullarticle/2807739
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Nalder L, et al. (2021). Vitamin B12 and folate status in cognitively healthy older adults and associations with cognitive performance.https://www.sciencedirect.com/science/article/pii/S1279770723009739?via%3Dihub
Peechakara BV, et al. (2024). Vitamin B2 (riboflavin).https://www.ncbi.nlm.nih.gov/books/NBK525977/
Vitamin B12: Fact sheet for health professionals. (2024).https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
Vitamin B12 or folate deficiency anaemia. (2023).https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/

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Medically reviewed by Angelica Balingit, MD — Written by Emily Cronkleton — Updated on November 20, 2024

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