B is for B-Complex
You’ve probably heard someone say, “I’m low on B vitamins,” while staring into their coffee like it’s a vitamin in disguise. And hey, they’re not entirely wrong — caffeine gives us a little perk, but B-complex vitamins are the real MVPs when it comes to energy, mood, and keeping your body running smoothly.
So, what is B-complex?
B-complex is the all-star group of 8 essential B vitamins — and they work like a team. Each one has its own role, but they often overlap in helping your body turn food into energy (aka metabolism), support brain function, and keep your nervous system happy.
Here’s a quick breakdown of the lineup:
B1 (Thiamine) – Helps convert carbs into energy. Think of it as your fuel ignition key.
B2 (Riboflavin) – Vital for energy and skin/eye health. Makes your pee neon yellow (yes, that’s normal).
B3 (Niacin) – Supports cholesterol levels and brain health. Can cause a warm “flush” in high doses.
B5 (Pantothenic acid) – Needed for hormone production and stress response.
B6 (Pyridoxine) – Big on mood, immune function, and PMS support.
B7 (Biotin) – Hair, skin, nails – this one’s the beauty crowd’s favourite.
B9 (Folate) – Crucial in pregnancy and for DNA repair.
B12 (Cobalamin) – Brain, nerves, red blood cells – it’s a big deal, especially if you’re vegetarian or over 50.
When might you need a boost?
✅ You’re tired all the time (but bloods are normal)
✅ You’re vegan or vegetarian (B12 especially lives in animal foods)
✅ You drink a lot of alcohol (which can block B-vitamin absorption)
✅ You’re on certain meds like metformin or the Pill
✅ You’re pregnant or planning to be – folate is a must
Any risks?
💊 B vitamins are water-soluble, meaning your body pees out the extras (hence the bright yellow urine). So, toxicity is rare — but mega-doses aren’t usually helpful unless prescribed.
🧠 Some people can feel jittery or wired if they take too much B6 or B12 at once — especially on an empty stomach.
How to take it?
Once a day is enough for most people. Look for a balanced B-complex (not one that’s overloaded with just B12). And try to take it with food — no one likes a vitamin burp at 9am.
Bottom line?
If you’re burning the candle at both ends, running on caffeine fumes, or just want to support your brain and body, B-complex might be your new best mate. But if your diet’s decent and your energy’s fine — your morning brew might be enough for now.
Stay tuned tomorrow when we chat about a vitamin that’s all about bones, mood, and a little sunshine...