B-complex vitamins include B1, thiamine; B2, riboflavin; B3, niacin; B5, pantothenic acid; B6, pyridoxine; B7, biotin; B9, folate; and B12, cobalamins. Together with vitamin C they are the only water soluble vitamins and are not stored in the body. There are many B-complex vitamin manufacturers from which to choose, so make sure to look for vitamins that contain no additional additives or sugars. Most multivitamin pills will contain the recommended daily allowance for each of the B vitamins, however there are different formulations such as B vitamins intended to combat stress, or for older or younger populations. Read labels to make sure you are getting the right dose for your age and level of health. Check with your doctor before beginning vitamin supplementation.
Stress Repair
B-complex vitamins will repair some of the damage done in your body due to stress, although the complex alone will not cure stress or relax you. Instead, the B vitamins, work to repair cells and neurotransmitters. Deficiencies in the B vitamins, especially B12, can cause emotional problems such as depression and anxiety, according to the health care providers at MayoClinic.com.
Lowers Cholesterol
B-complex can help lower cholesterol in healthy people, thanks to the niacin contained in the dose. People with high cholesterol usually need to take a higher dose of niacin to reap the benefits, but if you've got normal cholesterol the daily dose of niacin in your B-complex vitamin will help keep it that way. Because niacin lowers cholesterol levels, it may also be helpful in preventing hardening of the arteries and a second heart attack, according to MayoClinic.com.
Neural Tube Defects
The folate in B-complex is essential for women who plan to become pregnant, as it has been shown to diminish the risk of neural tube defects such as spina bifida in infants. According to the study, "Folate and Neural Tube Defects" published in "The American Journal of Clinical Nutrition" in January 2007, women with an average risk for a neural tube defect pregnancy are recommended to take 0.4 mg of folate per day while women who are at higher risk--those who have had a pregnancy resulting in a neural tube defect--should take 4 mg daily. This dosage is higher than what is usually found in combination vitamin formulations and would probably require additional supplementation.
General Considerations
B-complex helps to repair cells, lowers cholesterol, builds myelin and improves the immune system, and could therefore help any number of conditions, from acne to weight loss, according to articles at the Chiropractic Resource Organization. The vitamins need to be taken daily either in supplement form or through the foods you eat.
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