Who Needs A B-Complex Vitamin and How to Choose a Good One

What are B vitamins

In my practice as a naturopathic doctor, B vitamins tend to come up a lot – but what are they?

B vitamins are a group of 8 water soluble vitamins and 3 honorary B vitamins.

The 8 vitamins that make up B complex are B1 Thiamine, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, B7 Biotin, B9 Folic Acid, and B12 Cyanocobalamin.

The 3 honorary B vitamins are Inositol, Choline and Para-Aminobenzoic Acid (PABA).

These three are sometimes found in good quality B complexes as they have similar functions to the other B vitamins and work in a synergistic manner.

 

Who Needs A B-Complex

B vitamins are plentiful in our diets and therefore it is not automatic that you need to supplement.

There are four groups of people in particular that often benefit from supplementing with a B complex vitamin.

• Those who are pregnant or trying to conceive. A good quality prenatal should have all the B vitamins needed. The most important is folic acid to prevent neural tube defects in the fetus. New research supports folic acid for a reduction in risk of miscarriage.
• Vegans or vegetarians. In people that do not regularly eat meat, it’s a good idea to supplement as meat is a major source. Also, most B vitamins are water soluble and therefore not stored by the body. This means that they must be ingested every day.
• People who struggle with alcoholism are known to be depleted in B vitamins. If you drink one or two drinks daily, it is a good idea to supplement.
• People over the age of 65. As we age we develop decreased ability to absorb nutrients from our food. This means that regular supplementation is beneficial

Some Additional Reasons For Supplementation

• People taking hormonal birth control. Oral contraception depletes B vitamins.
• If you have a history or risk of heart disease. Certain B vitamins lower homocysteine levels in the body which may be cardioprotective.
• Chronic high stress and anxiety or depression. B complex helps a lot of my patients who are tired and worn out from stress or mental health issues. This does not work for everyone and is most likely linked to whether or not you are truly deficient. Supplementing with a B complex is a simple intervention to boost energy and lift mood.

Active Form of B12 and Folic Acid

This is one of the most important things to look at when buying a B complex.

Some of the cheapest brands will use inactive forms of vitamins that the body cannot readily use.

This is most important when talking about B12 and Folate

There are many forms of B12 out there.

Cyanocobalmin is the cheapest and most common form of B12.

Cyanocobalamin is not active until it is metabolized by the body and also involves a cyanide molecule.

This cyanide is not a problem for the body but it is something that needs to be disposed of.

Other forms include methylcobalamin, hydroxycobalamin, and adenosylcobalamin.

All three other forms are active and easily absorbed by the body.

The one most commonly found in supplements is methylcobalamin.

Your ability to absorb B12 is largely based on your genetics.

If you have not investigated your own genetics, it is best to err on the side of the active forms.

Folic acid is another vitamin where it is worthwhile to get the active form.

The body has to convert folic acid into its active form before it can be utilized.

This conversion is mediated by a certain enzyme that certain people have an issue with.

This is why it is best to look for the active form of folic acid which is methyltetrahydrofolate (MTHF).

Tips For Buying a Good B-Complex Vitamin

1. Make sure that all the B vitamins are there. It might be harder to find the 3 honorary Bs, but the rest need to be there. The honorary Bs are just a bonus.
2. Look out for artificial coloring and dyes.
3. The better brands will add labels of hypoallergenic, gluten free and vegetarian or vegan
4. Make sure the active form of folic acid and B12 are used
5. Look at the dosage of certain vitamins
   • B12 200-400mcg would be fine for non-vegetarians. 500-1000mcg is the range vegetarians and vegans should aim for.
   • Folate 200-400mcg. If pregnant the dose goes up to 1000mcg
   • B5 100mg, some brands are low here, so watch out
6. Don’t break the bank. A good B complex should not be overly expensive. There is a time and a place to invest more money into supplements, but your B complex is not it. One of my favorites is around 30 dollars.

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you wondering about the benefits of a B complex vitamin in your life?

Or do you have questions about the many other vitamin and mineral supplements available?

If so, I’m Dr. Sheila Dyer, a naturopathic doctor in Toronto, and I’m here to help.

Book your appointment today.