B Vitamins & B12 – The Essential Boost Your Body Needs

B vitamins are a complex of eight water-soluble vitamins, each of which has an important role to play in the body. Although they have different functions, they often work together as a team. The B vitamins play an important role in the body's energy production, nervous system function, and red blood cell production.

Water-soluble vitamins are not stored in the body for long periods of time (except for vitamin B12) and we must obtain the necessary amount of B vitamins from our daily diet or supplements.

With a complete and varied diet, a person should be able to get the necessary amount of B vitamins from food. If eating habits are poor, the body does not absorb nutrients properly, or certain medications cause excessive excretion of vitamins from the body, then B vitamin supplements come to the rescue.

Why are B Vitamins Important for The Body?

B vitamins support many important processes in our body. B vitamins are important for:

• Energy production in the metabolic process
• Supporting the nervous system
• DNA synthesis
• Red blood cell development
• Cell division

As water-soluble vitamins, they are not stored in large quantities by the body for a long time, and vitamins that are not immediately needed are usually excreted in the urine. It is precisely because of this property that we must obtain B vitamins daily, either from food or supplements. However, there is one B vitamin that is different from the others in this area – vitamin B12. Namely, the body can store this vitamin in the liver for a long time, and symptoms of deficiency may not appear even several years after consumption has ended.

The Role of B Vitamins in The Body

B vitamins have different functions in the body, but they often work together for a common goal.

The role of B vitamins in the body:

• B1 – thiamine: important for energy production and normal functioning of the nervous system. Supports carbohydrate metabolism and brain function.
• B2 – riboflavin: necessary for energy production and protection of cells from oxidative stress. Also supports the metabolism of other B vitamins (e.g. B3, B6, B9).
• B3 – niacin: supports the ability of cells to repair damaged DNA. Important for energy production and fat metabolism. Maintains the function of the skin, digestion and nervous system.
• B5 – pantothenic acid: necessary for the formation of coenzyme A (participates in the production of fatty acids and hormones). Supports energy production and the synthesis of the stress hormone cortisol.
• B6 – pyridoxine: important for the synthesis of neurotransmitters (serotonin, dopamine). Supports the immune system and brain function.
• B7 – Biotin: supports the metabolism of fats, proteins and carbohydrates. Important for healthy hair, skin and nails.
• B9 – Folate: Essential for cell division and blood formation. Essential for the development of the fetal nervous system during pregnancy.
• B12 – Cobalamin: Essential for blood formation and the nervous system. Cobalamin is involved in DNA synthesis and energy production.

Let’s take a look at how the different B vitamins work synergistically in the body.

How Much B Vitamin does The Body Need in a Day?

The daily requirement of B vitamins varies and depends on several factors such as gender, age, body weight and various health conditions.

Below are the recommended daily intakes of B vitamins for adults.

*NE = niacin equivalent (1 NE = 1 mg niacin = 60 mg tryptophan)
The table is compiled based on the EFSA database and data from Toitumine.ee

Symptoms of Vitamin B Deficiency

The best way to deal with health problems is to prevent them. In healthy people, vitamin B deficiency is easiest to prevent by eating a varied and nutritious diet. You should make sure that your daily menu includes foods rich in vitamin B, such as meat, fish, nuts, leafy vegetables and cereals.

Symptoms of vitamin B deficiency can vary depending on which B vitamin you are deficient in. Symptoms can also overlap.

You may suspect a vitamin B deficiency if you have the following symptoms:

• Extreme fatigue and low energy levels
• Numbness or tingling in the extremities
• A sore and red tongue
• Low mood or difficulty concentrating
• Pale or yellowish skin
• Mouth ulcers
• Muscle weakness
• Balance problems
• Shortness of breath

Who is at Risk for Vitamin B deficiency?

Healthy people with a balanced diet can get the B vitamins they need from food. However, in certain situations, the need for vitamin B increases and it is worth reaching for a vitamin B supplement.

Taking vitamin B supplements can be beneficial in the following cases:

• Pregnancy and breastfeeding - the need for B9 and B12 increases.
• Elderly people - the body's ability to release and absorb B12 from food decreases.
• Certain health conditions (celiac disease, Crohn's disease, excessive alcohol consumption, hypothyroidism, anorexia, after bariatric or other weight loss surgeries) - the risk of B vitamin deficiency increases.
• Vegans - B12 is only found in animal foods.
• Certain medications - proton pump inhibitors reduce the absorption of B12. Metformin can lower both B12 and B9 levels.

ICONFIT offers a high-quality B vitamin complex to support the body's need for B vitamins.

Meet ICONFIT vitamin B complex here

Vitamin B Complex – When and Why to Take It?

A B-vitamin complex is a dietary supplement that contains eight different B vitamins, which are important for cell function, metabolism and the production of energy from food. B vitamins work together in synergy and are often dependent on each other. If one of them is deficient, the work of the others slows down as well. The complex ensures that the body has the entire B-vitamin toolbox. For example, B6 and B12 support the nervous system by participating in the transmission of nerve impulses and help keep nerve tissue healthy. Together, they help reduce symptoms of nervous tension and fatigue.

B9 and B12, in turn, support hematopoiesis together, being essential for the production of red blood cells. A deficiency in one of them can prevent the work of the other, which increases the risk of anemia.

If a person does not know which B vitamin deficiency they are suffering from or which deficiency group they are in, it is worth taking a complex vitamin, because all the main components are in one capsule and the body is guaranteed versatile and balanced support.

Vitamin B from Food

A varied and nutritious diet should provide the body with all the B vitamins it needs to function, as they are found in many foods – meat, fish, eggs, dairy products, nuts, seeds, legumes, whole grains, vegetables, and fortified foods.

Vitamin B12 and Its Role in The Body

Let's talk a little more about one of the most important water-soluble B vitamins. Let's get acquainted with cobalamin, or vitamin B12. Vitamin B12 is essential for the body because it performs the following functions in the body:

• Development and functioning of the nervous system, including covering nerve fibers with myelin, which protects nerve fibers and allows nerve impulses to travel faster and more efficiently.
• Normal formation of red blood cells.
• DNA synthesis.

Some bacteria in the human intestine produce vitamin B12, but this occurs in the large intestine, where the vitamin is no longer absorbed and therefore the body does not synthesize the B12 that humans can absorb. We must obtain this essential vitamin either from food, fortified foods, or in the form of supplements.

Vitamin B12 Deficiency – Symptoms and Consequences

Vitamin B12 deficiency creeps up on you and signals its arrival with several symptoms:

• Fatigue
• Megaloblastic anemia (anemia caused by a deficiency of B12 or folic acid in the blood)
• Glossary
• Heart palpitations
• Pallor
• Weight loss
• Infertility
• Low blood cell count
• Neurological changes (numbness, tingling)

Neurological damage can occur even without anemia and can become irreversible if treatment is delayed. Depression is also associated with B12 deficiency, and in pregnant women it can cause fetal developmental disorders.

Who is at Higher Risk of B12 Deficiency?

There is a certain group of people who are at higher risk of vitamin B12 deficiency – people who do not get or whose bodies do not absorb enough vitamin B12.

Sources of B12 – Food versus Supplements

As mentioned above, a person can get the vitamin B12 they need from food, fortified foods, or supplements. When it comes to vitamin B12 from food, it is important to note that it is only found in animal foods. The best sources of B12 in food are:

• Liver
• Fish (e.g. herring)
• Meat (especially game, poultry, lamb, and beef)
• Eggs
• Cheese, milk, curd

Since vitamin B12 is only found in animal foods, vegans, vegetarians, or people who consume very little animal products need to take vitamin B12 as a supplement. Some plant-based milk substitutes (e.g. soy drink, oat drink, etc.) and breakfast cereals can be fortified with vitamin B12 and are therefore important sources of vitamin B12 in a vegan diet.

How Much Vitamin B12 does The Body Need per Day?

The European Food Safety Authority (EFSA) has set an adequate intake level for adults at 4 µg/day. Studies have shown that ≥ 4 µg B12 per day is associated with healthy levels of biomarkers in adults. For children and infants, the recommendations are derived from the adult norm, taking into account height and body size.

Recommended intake for children:

• 1.5 µg/day (infants aged 7–11 months)
• Gradually increases to 4 µg/day (children aged 15–17)

The recommendations for pregnant and lactating mothers take into account the transfer of the vitamin to the fetus and breast milk:

• Pregnant women 4.5 µg/day
• Lactating mothers 5 µg/day

What and how much should a healthy adult eat per day to meet their vitamin B12 needs?

How to Choose a Quality Vitamin B Supplement?

Choosing a B vitamin supplement can seem like a daunting task, as there is a wide range of choices and products use different vitamin forms and amounts. Which supplement is right for you? Here are some tips to consider when choosing a B vitamin supplement.

What to Look for When Choosing a Vitamin B Supplement

Not all B vitamins are created equal. Some forms of the vitamin are bioactive and others are not. Bioactive means that the body can use them immediately, while others, which are inactive, require additional work by the liver or digestive enzymes before they can be activated.

Examples of bioactive B vitamins:

• B7 (D-biotin)
• B12 (methylcobalamin)

Active forms of B vitamins are better absorbed than inactive forms and are especially important for people with a genetic polymorphism that reduces the ability to activate vitamins.

Pure composition. A high-quality supplement does not require excessive artificial colors, flavors, sweeteners, or synthetic stabilizers.

A shorter ingredient list usually means higher quality and better tolerance, even for people with sensitive digestion.

In the ICONFIT product range, you will find a bioactive B12 supplement with a pure composition.

Meet ICONFIT vitamin B12 here

Our body is a whole, where every small part has its role to play so that harmony reigns in the body. B vitamins play an important role in achieving and maintaining this harmony, as they support the body's energy production, blood formation, and nervous system function. The body gets B vitamins from food, but not always enough. This is the case if the diet is one-sided. Several health conditions can also affect the absorption of B vitamins. Since B vitamins work synergistically in the body, a deficiency in one can hinder the work of another. The best solution to avoid this is a B vitamin complex, which allows all 8 B vitamins to perform their functions in the body in the best way.

Links to Sources:

1. B Vitamins: Functions and Uses in Medicine, National Library of Medicine, PubMed Central
2. Symptoms of Vitamin B Deficiencies, Healthline
3. Benefits, Side Effects, and Dosage of B-Complex Vitamins, Healthline
4. Vitamiin B12, National Institutes of Health
5. Scientific Opinion on Dietary Reference Values for cobalamin (vitamin B12), EFSA
6. B12 vitamiin ehk kobalamiin, Toitumine.ee, Tervise Arengu Instituut
7. Vitamiinid, Toitumine.ee