Vitamin B complex: The underestimated all-rounder for body and mind
Vitamin B might sound unspectacular at first – almost like second place in a competition. But behind the "B" is a whole family of important micronutrients that support numerous functions in your body. Whether it's energy metabolism, the nervous system, skin, hair, or your mood – B vitamins are involved in many processes. Time to get to the bottom of this underrated all-rounder!
What is Vitamin B?
Fun fact: Vitamin B is not a single vitamin, but a group of eight water-soluble vitamins: B1, B2, B3, B5, B6, B7, B9 and B12. Each of these "B-players" takes on special tasks in the body – and they often work together.
Overview:
- B1 (Thiamine): Contributes to normal energy-yielding metabolism and nervous system function.
- B2 (Riboflavin): Supports energy metabolism and contributes to the maintenance of normal skin and vision.
- B3 (Niacin): Contributes to the normal functioning of the nervous system and the reduction of fatigue.
- B5 (Pantothenic Acid): Supports energy metabolism and contributes to the reduction of fatigue.
- B6 (Pyridoxine): Contributes to the normal function of the immune system and the regulation of hormonal activity.
- B7 (Biotin): Contributes to the maintenance of normal skin and hair.
- B9 (Folic Acid): Has a function in cell division and contributes to the growth of maternal tissue during pregnancy.
- B12 (Cobalamin): Contributes to the normal formation of red blood cells and the function of the nervous system.
Why does your body need Vitamin B?
Think of your body as a giant factory. The B vitamins are the workers needed everywhere: in energy metabolism, cell development, the nervous system, and the immune system. Without them, your body cannot run many processes optimally.
Did you know? Vitamin B12 is the only B vitamin that can be stored in significant amounts – mainly in the liver. All other B vitamins must be supplied regularly through food.
Symptoms of Vitamin B deficiency: The quiet warning signs
- Fatigue and concentration problems
- Pale skin
- Mood swings
- Tingling in hands and feet
- Brittle nails, hair loss
- Inflammation in the mouth
Since these signs can have various causes, a doctor should always confirm any suspicion. People at risk include those with poor diets, vegans (especially due to B12), pregnant women, the elderly, and people with intestinal disorders.
Where is Vitamin B found? Best sources
- B1, B2, B3, B5, B6: Whole grains, legumes, nuts, meat, fish, eggs
- B7 (Biotin): Eggs, nuts, oats, soybeans
- B9 (Folic Acid): Green leafy vegetables, legumes, liver, whole grains
- B12: Almost exclusively in animal products such as meat, fish, eggs, dairy
Fun fact: Brewer’s yeast is one of the richest natural sources of B-complex vitamins – you can take it as a supplement.
Vitamin B and everyday life: Energy, Mood, Balance
If you often feel tired, unfocused or irritable, it’s worth paying attention to your vitamin B intake. These vitamins support your nervous system and energy metabolism.
Tip: Your vitamin B needs may increase during stress, intense activity, or poor diet. Alcohol and smoking can also hinder absorption.
Vitamin B as a supplement – When it makes sense
Ideally, you meet your needs through a healthy diet. But in cases like vegan diets (B12!), pregnancy, illness, or stress, a B-complex supplement may help. Always consider quality and dosage.
Fun fact: Vitamin B12 is the only water-soluble vitamin your body can store for years. The rest is excreted if taken in excess.
Extra facts about Vitamin B
- Bright yellow urine: Common after B-complex intake due to excess B2 (riboflavin) – harmless.
- Anti-stress vitamin: A good vitamin B status can help manage stress better.
- B12 and memory: A deficiency can impair memory, especially in older adults.
Take-Home message: Your daily dose of Vitamin B
Vitamin B is not a solo act – it's a team of nutrients supporting your energy, nerves, and overall wellbeing.
Note: Supplements are not a replacement for a balanced, varied diet and a healthy lifestyle. If you're unsure or have health conditions, consult your healthcare provider.
