Supplements

Your Frequently Asked Questions About B-Complex Answered

Written by Robert Iafelice, MS, RDN, LDN
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

August 8, 2024

How many times a week have you heard someone say, "I am so tired!"—whether from a friend, family member, or even yourself? About 1 in 5 adults complain of general fatigue, and constantly being tired is, well, tiring (1). Plus, according to a recent consumer survey, the most sought-after benefits from food, nutrients, and beverages are—you guessed it—more energy and less fatigue (2). 

This may encourage you to walk down the supplement aisle for a much-needed energy boost. A popular supplement on shelves today—and the one many of us associate with more energy—is a B-complex vitamin.

But what exactly is B-complex? What should I look for in a supplement? And do I need to add it to my routine?

In this blog, we’ll address some of the most frequently asked questions about B-complex vitamins, helping you understand their importance, common side effects, and who should or shouldn’t take B-complex. Whether you're new to the world of vitamins or looking to deepen your knowledge, we've got you covered.

Table Of Contents

What is B-Complex?

First things first, what is B-complex?

B-complex refers to a group of eight water-soluble vitamins that play various roles in maintaining good health and well-being. These vitamins are crucial for energy production, brain function, and cell metabolism (3). 

The B-complex vitamins include:

  • B1 (Thiamine): Helps convert nutrients into energy and is essential for nerve function.
  • B2 (Riboflavin): Involved in energy production and helps maintain healthy skin and eyes.
  • B3 (Niacin): Supports digestive system, skin, and nervous system health.
  • B5 (Pantothenic Acid): Necessary for synthesizing coenzyme A, which is involved in fatty acid metabolism.
  • B6 (Pyridoxine): Important for amino acid metabolism, red blood cell production, and neurotransmitter synthesis.
  • B7 (Biotin): Essential for carbohydrate and fat metabolism and maintaining healthy hair, skin, and nails.
  • B9 (Folate or Folic Acid): Crucial for DNA synthesis, cell growth, and the prevention of neural tube defects during pregnancy.
  • B12 (Cobalamin): Vital for red blood cell formation, neurological function, and DNA synthesis.

How Do I Know If I Have a Vitamin B Deficiency?

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There’s a range of symptoms you may experience depending on which B vitamin you are low on or deficient in. Signs and symptoms you may have a vitamin B deficiency include (4):

  • Fatigue
  • Weakness
  • Depression
  • Nausea
  • Constipation or diarrhea
  • Shortness of breath
  • Skin rashes

Health conditions associated with B vitamin deficiencies include: 

  • Cardiovascular disease 
  • Cognitive problems
  • Neurological symptoms
  • Vision problems
  • Psychological problems
  • Anemia
  • Digestive issues

Native Note: If you are experiencing any of these symptoms, talk with your doctor or healthcare provider to test for vitamin B deficiency or other underlying conditions.

Can I Take a B-Complex That Doesn’t Contain All Eight B Vitamins?

The best B-complex vitamins contain all eight B vitamins. Because they all work together, it's important to balance the B vitamins properly. If you're low on one B vitamin, it can lead to a deficiency of that specific vitamin.

Can I Take B-Complex While Pregnant or Breastfeeding?

Vitamin supplementation, including the B vitamins, is recommended to prevent potential deficiencies during preconception, pregnancy, and breastfeeding. Adequate intake of B vitamins may help minimize nausea, improve birth weight, and lower the risk of pregnancy complications (e.g., gestational diabetes, preeclampsia), miscarriage, neural tube defects, and congenital heart defects (5).

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Native Note: Be sure to consult your OB/GYN or healthcare provider before adding a new supplement to your routine.

Who Shouldn’t Take B-Complex?

Folate interferes with the anticancer effects of the chemo drug methotrexate. Therefore, cancer patients being treated with methotrexate should not take a B-complex. 

On the other hand, folate may protect against GI adverse effects in people with rheumatoid arthritis or psoriasis who are taking methotrexate, without affecting the drug's efficacy (6). 

Does B-Complex Turn Urine Yellow?

Yes, taking B-complex vitamins can turn your urine bright yellow. This is primarily due to riboflavin (vitamin B2), which is naturally yellow in color (7). When you take a B-complex supplement, your body absorbs the vitamins it needs, and the excess, particularly riboflavin, is excreted in the urine. 

This change in urine color is harmless and simply indicates that your body is processing and expelling the surplus vitamins.

Can B-Complex Raise Blood Pressure?

When taken at recommended doses, B vitamins aren’t shown to raise blood pressure. In fact, some evidence indicates that vitamins B6, B12, and folate may help protect against high blood pressure (8).

Do Seniors Need Higher Doses of Vitamin B?

The B-complex dosage for seniors is the same as that for younger adults, with the exception of vitamin B6. Thus, the best B-complex vitamins provide at least 1.7 mg for men and 1.5 mg for women of vitamin B6 (rather than 1.3) to meet the needs of seniors (9).

The Bottom Line

B vitamins are essential powerhouses that contribute to your overall health. They help with energy and brain function and support skin health and immunity. By understanding the role each B vitamin plays, you can make better choices about your diet and supplements. 

We hope this FAQ has answered your questions and provided helpful insights into the world of B-complex, empowering you to take charge of your health and feel your best every day.

Robert Iafelice
Article by

Robert Iafelice

Robert Iafelice, MS, RD, LDN is a functional nutritionist and freelance medical writer. He is the author of Hold On to Your Muscle, Be Free of Disease, a unique perspective on wellness and disease in the context of muscle health.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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