What is B-Complex Good For? 3 Key Benefits

What a B-Complex supplement is isn't all that "complex." In fact, it's pretty simple: a B-Complex is a supplement that includes a variety of the 8 B Vitamins, essential nutrients that play a vital role in overall wellness.^†

What is B-Complex good for? Quite a few things! These benefits include supporting cellular energy production, healthy brain cell function, and healthy aging. A B-Complex is a popular way to get several different B Vitamins in a convenient package.^†

What is B-Complex? A Quick Overview

What is Vitamin B-Complex? A B-Complex, like our Nature Made^® Super B-Complex with C Tablets, is a supplement that includes two or more of the eight essential B Vitamins: Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Vitamin B6, Folic Acid (Vitamin B9), Vitamin B12, Biotin (Vitamin B7), and Pantothenic Acid ( Vitamin B5). You may ask, “what is Vitamin B?” To which I would respond, “Which one?” That's right, there's not one Vitamin B; there are eight of them!

While we group B Vitamins because they all support cellular energy metabolism, they all have their own benefits, and our body needs all of them daily. Let's break down the eight B Vitamins you might find in a B-Complex and what benefits they can provide.^†

Vitamin B1 (Thiamin)

Vitamin B1 (or Thiamin), supports nervous system function, cellular energy production, and healthy aging. Nature Made^® offers Vitamin B1 Tablets, which provide 100 mg of Thiamin in one daily tablet.^†

Vitamin B2 (Riboflavin)

Vitamin B2, Riboflavin, helps convert food into cellular energy and supports healthy aging.^†

Vitamin B3 (Niacin)

Niacin, or Vitamin B3, supports healthy aging, nervous system function, and cellular energy production.^†

Vitamin B5 (Pantothenic Acid)

Vitamin B5, Pantothenic Acid, supports the synthesis of the stress hormone cortisol and supports the body's natural response to stress. It also supports healthy adrenal function, healthy aging, and cellular energy production.^†

Vitamin B6 (Pyridoxine)

Pyridoxine, Vitamin B6, is necessary for the normal function of the nervous system. It helps convert food into cellular energy and supports the production of neurotransmitters needed for mood health.^†

Vitamin B7 (Biotin)

Biotin, also known by the name Vitamin B7, supports healthy skin and hair as you age. Like other B Vitamins, Biotin is involved in cellular energy metabolism and helps support carbohydrate metabolism. If you have been diagnosed with low Biotin levels by a healthcare professional, Nature Made^® Biotin Extra Strength Softgels can help increase your intake of this nutrient and support healthy skin, hair and nails.^†

Vitamin B9 (Folate or Folic Acid)

Vitamin B9 is an important B Vitamin for women of childbearing age and pregnant women. Folate is the form found in food and Folic Acid is the form found in fortified foods and supplements. Folic Acid plays a critical role in the proper development of the baby's nervous system, and also supports healthy aging and the production of SAM-e, which is vital to neurotransmitter function and mood health.^†

Nature Made^® Folic Acid Tablets provide 400 mcg of Folic Acid made from carefully selected ingredients under strict manufacturing processes. Those looking for support during pregnancy may be interested in our Prenatal Multivitamin Folic Acid + DHA Softgels, which provide nutrients to support the development of your baby’s brain, nervous system, bones and eyes.^†

Vitamin B12 (Cobalamin)

The final B Vitamin, Cobalamin, or Vitamin B12, is necessary for the normal function of the nervous system and helps support a healthy mood. You may ask, “Should I take B12 or B-Complex?” This is a good question, as approximately 6% of older adults have a Vitamin B12 deficiency and over 20% have low B12 levels.[1] While many B-Complex supplements include B12, some may benefit from a standalone B12 vitamin for a higher dose.^†

Because we get dietary B12 from animal products, taking a B12 supplement is important for vegetarians and vegans who may need more than they get from diet alone. Vitamin B12 may help reduce fatigue for those who are low in Vitamin B12. Check with your primary care provider and test your levels of B Vitamins to see if you may benefit from a Vitamin B12 supplement. Read our article “Vitamin B vs B12” for more information.^†

Nature Made offers a wide selection of B12 supplements, including Vitamin B12 Fast Dissolve Tablets, Vitamin B12 1000 mcg Softgels, and fruit-flavored Energy B12 Gummies to help convert food into cellular energy.^†

Health Benefits of B-Complex Supplements

Now that we know the health benefits that can come from each of the B Vitamins, what are the benefits of B-Complex? One major benefit is that you get multiple B Vitamins in one convenient supplement.

Supports Nervous System Function

Nature Made^® Super B-Complex with C Tablets helps support a healthy nervous system, and include Vitamin C to help support the immune system. B Vitamins help brain and body cells produce the energy they need to function. Keeping up a consistent, adequate intake of B Vitamins can support brain function.^†

Converts Food into Cellular Energy

B Vitamins, like those found in our Super B Energy Complex Softgels, support our bodies' metabolic processes, helping convert food into cellular energy. B Vitamins play an essential role in many parts of our metabolism, like the citric acid cycle, and are needed to convert food into ATP, which acts as a cellular battery. By providing multiple B Vitamins in a B-Complex, you support multiple steps in the metabolic process at once.^†

Who Should Consider Taking a B-Complex Supplement?

Consult with your primary care provider if you are interested in taking a B-Complex supplement; they are best suited to give you personalized advice. A simple blood test can determine your levels of some of the B Vitamins.

Some groups may be at higher risk of low levels of certain B Vitamins; vegetarians and vegans may need Vitamin B12 supplementation because most dietary B12 is found in animal products. As always, check with your primary care provider before starting or changing your supplement routine.^†

How to Choose the Right B-Complex Supplement

When choosing a B-Complex supplement, make sure to choose one made with high-quality ingredients. Many Nature Made^® supplements, like our B-Complex with C Caplets, carry the seal of USP Verification.

The United States Pharmacopeia tests and verifies dietary supplement ingredients, potency, and manufacturing process and sets official standards. Nature Made^® was the first to volunteer our supplements to the USP Verification Program over 20 years ago.

How to Take B-Complex

If you are asking, "how much Vitamin B-Complex should I take daily?” Speak with your preferred healthcare provider to choose the supplement for you and use it according to the Suggested Use on the label. This ensures you are getting the intended dosage of each supplement.

There is no Recommended Dietary Allowance (RDA) for B-Complex, because each complex includes different groupings and amounts of B Vitamins. Discuss your B Vitamin levels with your primary care provider for guidance on the right B-Complex supplement for your age, gender, and life stage.

We recommend taking your supplements at the same time every day by attaching your supplement routine to a regular meal. Connecting your supplement routine to a pre-existing routine makes you more likely to remember to take them consistently, and consistency is key when it comes to dietary supplements.

Taking B-Complex supplements with water and a meal can help support the absorption of the vitamins. If you have any other questions, we encourage you to consult with a healthcare professional, they can help explain and personalize your dietary care.

Take the Next Step with B-Complex

What is B-Complex good for? Quite a lot, it turns out! By providing several essential B Vitamins in one convenient package, a B-Complex can support nervous system function, help convert food into cellular energy, and support a healthy brain and nervous system. Check out Nature Made^®'s B-Complex Collection to find a variety of options to help support your overall well-being.^†

Nature Made^® is the #1 Pharmacist Recommended Vitamin & Supplement Brand,* and with Subscribe & Save, you can get 10% off your order and free shipping direct to your door.

*Based on a survey of pharmacists who recommend branded vitamins and supplements.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr. 2009;89(2):693S-6S. doi:10.3945/ajcn.2008.26947A.