When it comes to achieving optimal health and vitality, few nutrients are as vital as B vitamins. This group of nutrients play indispensable roles in numerous cellular processes, supporting energy production, cognitive function, overall wellbeing and more. By understanding their importance and ensuring adequate intake through diet or supplementation, you can harness the power of B vitamins to enhance your physical health, emotional wellbeing and ultimately, your quality of life. In this article, we’ll be delving into what B vitamins are, their roles in the body, where to source them, and exploring why bioactive forms may offer unique benefits.
B vitamins: what are they?
B vitamins are a group of eight water-soluble vitamins that work synergistically to support numerous physiological functions. Collectively referred to as the B-complex, these vitamins include vitamin B1 (thiamine), B5 (pantothenic acid), B9 (folate) and B12 (cobalamin), among others. Each of the B vitamins contributes uniquely to the body’s ability to function efficiently. Importantly, as water-soluble nutrients, they are not stored in significant amounts in the body and must be replenished regularly through eating food sources of B vitamins or supplementation.
B vitamins can be found in a wide variety of foods, including whole grains, meat, dairy, fruit, vegetables, nuts and seeds. As you can see, a diverse diet is key to obtaining the full spectrum of B vitamins. While a balanced diet should ideally provide sufficient amounts of these vitamins, certain factors—such as dietary restrictions, age or health conditions— may restrict intake and result in deficiency. Additionally, other factors such as the inability to absorb them or using them up too rapidly to keep homeostasis (common during times of high stress) may necessitate supplementation to prevent deficiencies[1].
What do B vitamins do?
The B-complex vitamins work together to support various critical processes in the body, including:
Energy production – Many B vitamins, including B1, B2, B3, B5 and B7, are essential cofactors in metabolic pathways that convert carbohydrates, proteins and fats into energy. Without these vitamins, the body’s energy production machinery slows down, leading to fatigue and reduced vitality[2].
Brain and nervous system health – B6, B9 and B12 are particularly vital for neurological function. B6 supports neurotransmitter synthesis, while B9 and B12 play roles in the production of myelin, the protective sheath around nerve fibres, and in preventing cognitive decline[3].
Red blood cell formation – Vitamins B9 (folate) and B12 are crucial for the production of healthy red blood cells. A deficiency in either can lead to anemia, characterised by symptoms such as fatigue, weakness and shortness of breath[4] – certainly not the picture of health and vitality we strive for!
DNA synthesis and repair – Folate and niacin contribute to the synthesis and repair of DNA, supporting cellular health and reducing the risk of genetic mutations.
Immune function[5] and hormonal balance – Vitamin B6 is vital for producing antibodies and maintaining hormonal equilibrium, while B5 supports adrenal gland function and the production of stress-regulating hormones.
Boost health and vitality with bioactive B Vitamins
While B vitamins are abundant in many foods and supplements, their bioavailability can vary significantly. Bioavailability refers to how easily a vitamin can be absorbed and utilised by the body. Some individuals, due to genetic variations or health conditions, may struggle to convert B vitamins into their active forms[6] – this is where bioactive forms of B vitamins become especially important. Some bioactive forms include:
Pyridoxine (B6) – Pyridoxine-5-Phosphate (P5P) is the active form the body uses.
Folate (B9) – 5-methyltetrahydrofolate (5-MTHF) is the bioactive form, which bypasses common genetic variations (such as the MTHFR polymorphism, which is more common than you may think!) that can impede conversion.
Cobalamin (B12) – Methylcobalamin and adenosylcobalamin are active forms that are readily absorbed and utilised by the body.
Nutrigold Multi-B Complex Capsules provides high potency bioactive forms of all the B vitamins, including B9 in the form of Quatrefolic, a specific clinically validated form of reduced and methylated folate with optimum stability and bioavailability.
Who might benefit from B vitamin supplementation?
While a food-first approach remains the cornerstone of health and vitality, certain populations may benefit from supplementing B vitamins, including:
Those on vegetarian or vegan diets – Vitamin B12 is primarily found in animal-based foods. Plant-based eaters are at higher risk of deficiency[7] and should consider fortified foods or supplements.
Pregnant women – Folate is essential for preventing neural tube defects in developing fetuses. As such, the NHS recommend that women should supplement with 400mg daily when trying to conceive and up until 12 weeks of pregnancy[8].
Older adults – Ageing reduces the body’s ability to absorb certain B vitamins, particularly B12[9].
Individuals with specific health conditions – people with coeliac disease, Crohn’s disease or other gastrointestinal conditions may have difficulty absorbing B vitamins from food and might require supplementation.
People with high stress levels – B vitamins are rapidly depleted during periods of stress[10]. Supplementation can support the adrenal glands and help combat fatigue.
To conclude, B vitamins are fundamental to maintaining energy, supporting brain health and other functions that support overall health and vitality. By incorporating a variety of nutrient-rich foods and considering supplementation when necessary, you can ensure optimal intake and thus promote health and wellbeing. If choosing to supplement, it is important to select bioactive forms of B vitamins to enhance absorption and efficacy, particularly in those who may be experiencing malabsorption of these essential nutrients.
[1] Hanna, M. et al. (2022) ‘B vitamins: Functions and uses in medicine’, The Permanente Journal, 26(2), pp. 89–97. doi:10.7812/tpp/21.204.
[2] Lee, M.-C. et al. (2023) ‘A functional evaluation of anti-fatigue and exercise performance improvement following vitamin B complex supplementation in healthy humans, a randomized double-blind trial’, International Journal of Medical Sciences, 20(10), pp. 1272–1281. doi:10.7150/ijms.86738.
[3] Young, L.M. et al. (2019) ‘A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and “at-risk” individuals’, Nutrients, 11(9), p. 2232. doi:10.3390/nu11092232.
[4] Fishman, S.M., Christian, P. and West, K.P. (2000) ‘The role of vitamins in the Prevention and control of anaemia’, Public Health Nutrition, 3(2), pp. 125–150. doi:10.1017/s1368980000000173.
[5] Peterson, C.T. et al. (2020) ‘B vitamins and their role in immune regulation and cancer’, Nutrients, 12(11), p. 3380. doi:10.3390/nu12113380.
[6] Lindschinger, M. et al. (2020) ‘Bioavailability of natural versus synthetic B vitamins and their effects on metabolic processes’, MMW – Fortschritte der Medizin, 162(S4), pp. 17–27. doi:10.1007/s15006-020-0230-4.
[7] Niklewicz, A. et al. (2024) ‘A systematic review and meta‐analysis of functional vitamin b12 status among adult vegans’, Nutrition Bulletin, 49(4), pp. 463–479. doi:10.1111/nbu.12712.
[8] NHS (2023) NHS choices. Available at: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/ (Accessed: 10 January 2025).
[9] Mikkelsen, K. and Apostolopoulos, V. (2018) ‘B vitamins and ageing’, Subcellular Biochemistry, pp. 451–470. doi:10.1007/978-981-13-2835-0_15.
[10] Stough, C. et al. (2014) ‘Reducing occupational stress with a B-vitamin focussed intervention: A randomized clinical trial: Study protocol’, Nutrition Journal, 13(1). doi:10.1186/1475-2891-13-122.
