A Guide to Vitamin B-Complex

Our Liposomal Vitamin B-Complex + C is the newest addition to our SOMEGA family. The aim of this blog is to help you understand Vitamin B-Complex, including the benefits, the food sources, signs of deficiency and when taking a supplement may be helpful.

What is Vitamin B-Complex?

Vitamin B-Complex is comprised of eight B-Vitamins which are often referred to as the “energy vitamins” because they help convert the food we eat into the energy our body needs daily. B-Complex vitamins are water-soluble vitamins, meaning that they are not stored in the body and must be consumed every day. They can be easily destroyed or washed out during food storage and preparation.

Functions, Food Sources and Signs of Deficiency

  • Thiamine (Vitamin B1) helps to release energy from foods, promotes normal appetite, and plays a role in muscle contraction and conduction of nerve signals. Under-consumption of thiamine is rare due to wide availability of fortified grain products. However, certain groups may be at risk of thiamine deficiency including people who have undergone bariatric surgery, and those with low dietary intake, for example older adults. 
  • Riboflavin (Vitamin B2) is needed to release energy from foods, and for the growth, development and function of the cells in your body. Sources include eggs, organ meats, dark green vegetables, milk, and whole and fortified grain products. Those at risk of riboflavin inadequacy include vegans, high performance athletes and pregnant and breastfeeding women and their babies. Symptoms of deficiency include skin disorders, cracks at the corners of the mouth, hair loss, itchy and red eyes, reproductive problems, and cataracts.
  • Niacin (Vitamin B3) is involved in energy production and critical cellular functions. It is found in a wide variety of foods including animal and plant sources. Niacin deficiency is seen in people who eat limited diets and low protein diets. Symptoms of deficiency include skin problems, digestive issues, and mental confusion.
  • Pantothenic Acid (Vitamin B5) is involved in energy production, helps in the formation of hormones and the metabolism of fats, proteins, and carbohydrates from food. The best dietary sources include fortified breakfast cereals, liver, kidney, meats, and seeds. Deficiency is uncommon due to its wide availability in most foods.
  • Vitamin B6 (Pyridoxine) helps in protein metabolism, red blood cell formation, and acts as an antioxidant molecule. It is also involved in the production of neurotransmitters. Food sources include legumes, organ meats, fish, meats, starchy vegetables, and whole grains and fortified cereals. Deficiency is uncommon; symptoms include dermatitis, swollen tongue, peripheral neuropathy, anaemia, depression and confusion, and weakened immune function.
  • Vitamin B7 (Biotin) helps release energy from carbohydrates and helps in the metabolism of fats, proteins and carbohydrates from food. It is needed in very small amounts by the body. Food sources include liver, kidney, egg yolk, milk, most fresh vegetables, yeast breads and cereals. Symptoms of biotin deficiency include hair loss, skin rashes, and brittle nails.
  • Vitamin B9 (Folate), also known as folic acid, aids in protein metabolism, promotes red blood cell formation, and lowers the risk for neural tube birth defects such as spina bifida. Sources of folate include liver, kidney, dark green vegetables, meats, legumes, fish, whole grains, and fortified grains and cereals. Anaemia is the primary clinical sign of folate deficiency and includes symptoms such as fatigue, headache, and heart palpitations.
  • Vitamin B12 (Cobalamin) helps in the building of genetic material, formation of normal red blood cells, and maintenance of the nervous system. Vitamin B12 is only found naturally in foods of animal origin. Vitamin B12 deficiency most commonly affects vegans, infants of vegan mothers, and older people. Symptoms of deficiency include anaemia and neurological changes, such as numbness and tingling in the hands and feet. For more information about Vitamin B12, click here.

Who Can Benefit From Vitamin B-Complex Supplementation?

Although B-vitamins are commonly found in the foods we eat, there are certain groups who can benefit from taking a supplement, including:

  • Those who suffer from fatigue, feelings of stress or those in need of a general health boost
  • Those for whom eating a healthy balanced diet is a challenge
  • Menopausal and peri-menopausal women
  • Athletes and fitness enthusiasts with extra energy requirements
  • Those in search of healthier skin and hair
  • Vegans, as they often lack B-vitamins in their diet, especially Vitamin B12
  • People over the age of 50 whose ability to absorb B-Vitamins is reduced

SOMEGA Liposomal Vitamin B-Complex + C is a powerful synergy of Vitamin B-Complex with Vitamin C, meaning that you get the very best of the most vital vitamins to live an active and healthy life. It is made using cutting edge liposomal technology for optimum absorption and maximum health benefits and can be taken from the age of 11+. Shop here

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