Vitamins B: simple or complex?

The best B

There are several vitamins which belong to the "family" of the vitamins of the B complex. Vitamins B are coenzymes involved in many bodily functions: the nervous system, the functioning of the brain and the production of energy by the metabolization of carbohydrates, proteins and fats. They are essential to life, and a deficiency in B vitamins can cause symptoms such as low energy, poor mental functioning or inability to manage stress and anxiety.

The key for vitamins B is that they work together, in synergy, throughout the body. Some B vitamins may be necessary in larger quantities depending on the health problems that arise; Example: vitamin B12 acts on cases of pernicious anemia or if there is a B12 deficiency specifically. But individual B vitamins still require the rest of the B family to fully fulfill their functions. Often, a deficiency in vitamin B can be an indication of deficiencies of other vitamins B.

Here are some of the main B vitamins and their health benefits recognized by Health Canada¹ :

• Thiamine (B1): helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Promotes normal and healthy growth and development. Helps prevent thiamine deficiency.

• Riboflavin (B2): helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Helps prevent riboflavin deficiency.

• Niacin (B3) or Niacinamide: helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Promotes normal and healthy growth and development. Helps prevent niacin deficiency.

• Vitamin B6: helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Helps prevent vitamin B6 deficiency.

• Vitamin B12: helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Helps prevent vitamin B12 deficiency. Help in the formation of red blood cells.

• Folic acid: helps the body to metabolize proteins. Help in the formation of red blood cells.

• Biotin: helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Helps prevent biotin deficiency.

• Pantothenic acid: helps the body metabolize carbohydrates, proteins and lipids. Help in tissue training. Helps prevent pantothenic acid deficiency.

If you or your health professional considers that you should take a supplement of complex B, choose a formula that contains these ingredients, as well as other B vitamin cofactors such as choline, inositol, paba (para- aminobenzoic) and dl-methionine for better performance.

Source :

1. Health Canada. NHPD Monographs.

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