Understanding B vitamins: Essential for health and wellbeing

Suzy Cohen
·3 min read

Did you know that approximately 10% to 30% of older adults suffer from some form of B vitamin deficiency? It may be that the B vitamins they supplement with are inferior forms, or that the body isn’t absorbing the Bs into the mitochondria. It could be poor gut health preventing conversion and activation. It may be a missing cofactor. Whatever the cause, the end result is the same: Low B complex means poor health.

B vitamins are crucial for our health, playing vital roles in energy production, brain function and cell metabolism. As a health care professional and advocate for natural health, I often emphasize the importance of understanding these vitamins, their benefits and signs of deficiency. Let’s talk about the role B vitamins play in the human body. Here is the entire family of B complex:

  • Thiamine (B1) aids in glucose metabolism and is vital for nerve, muscle and heart function. Benfotiamine is a highly bioavailable form of this nutrient that is lab-made.

  • Riboflavin (B2) is essential for growth and overall energy production.

  • Niacin (B3) supports the function of the digestive system, skin and nerves.

  • Adenine (B4) is usually never found in B complex vitamins, but it helps with DNA and RNA.

  • Pantothenic acid (B5) is crucial for hormone and cholesterol production.

  • Pyridoxine (B6) is vital for brain development and function. P5P is body-ready and better.

  • Biotin (B7) is key in lipid, protein and carbohydrate metabolism.

  • Folic acid (B9) is crucial for cell creation and emotional health. Folate or 5-MTHF is better.

  • Cobalamin (B12) is essential for red blood cell production and nervous system maintenance. Methyl B12 or adenosyl B12 is even better because it is the mitochondrial form.

Deficiencies in these vitamins can manifest in various ways. For instance, a lack of B12 might lead to fatigue, pale skin and a swollen tongue, while B6 deficiency can result in itchy rashes and a weakened immune system.

The risk of an imbalance with the family of B vitamins does exist. A lot of people take one B vitamin only, forgetting that this is actually a family of many B vitamins.

Taking high doses of one B vitamin, like folate, can — and often does — cause imbalances in others. For example, excess folate can mask a B12 deficiency, potentially leading to neurological problems and neuropathy as well as confusion. It's crucial to maintain a balance, often best achieved through B complex supplements under medical guidance.

A practitioner can help determine if a B vitamin deficiency or another health issue is the cause, but B complex is sold in America without a prescription.

Each of the B vitamins offers unique benefits, especially when they get into the mito (as in mitochondria). That’s why I created a supplement called “Mito B Complex” that is available on Amazon or my website — suzycohen.com. You also can eat your way to better B vitamin status. A balanced diet of meats and vegetables is key to maintaining adequate levels of all of the B vitamins.

This article originally appeared on The Gainesville Sun: Understanding B vitamins: Essential for health and wellbeing