Vitamin B Complex: What Is It & Should You Take It Daily

Q: Can B vitamins help with stress?

Yes. B vitamins, particularly B6, B9, and B12, can help influence mood and stress levels by supporting brain function and the nervous system.

Q: Does B12 give you energy?

Vitamin B12 supports red blood cell formation and energy metabolism. A deficiency can cause fatigue or weakness, so maintaining adequate levels helps keep energy stable.

Q: Can you take the B complex at night?

It’s best to take B complex vitamins in the morning since they can increase energy and may interfere with sleep if taken at night.

Q: Does B complex burn belly fat?

B complex vitamins support metabolism and help convert food into energy, but they do not directly burn belly fat. A balanced diet and consistent exercise are key for fat loss.

Q: Which is better, B12 or B complex?

Vitamin B12 is ideal for specific deficiencies such as fatigue or nerve issues, while B complex helps improve overall energy, metabolism, and stress response. Choose B12 if you’re deficient, and opt for B complex for general well-being.

Q: Is vitamin B complex good for skin?

Yes. Niacin (B3) and biotin (B7) help with cell regeneration, reduce inflammation, and support healthy skin.

Q: How long does it take to notice the benefits of B complex?

If taken consistently and in the correct dosage, vitamin B complex benefits can appear within a few days for energy, while improvements in skin and hair may take a couple of weeks.

Q: Can pregnant women take B complex supplements safely?

Yes. Folic acid (B9) is essential during pregnancy, and a doctor-prescribed vitamin B complex can support maternal health and fetal development. Always take it as directed by your healthcare provider.

Q: Can B complex help with hair loss?

Yes. Biotin (B7) and niacin (B3) in vitamin B complex supplements support blood circulation, strengthen hair follicles, and promote hair growth — making them beneficial for both hair and skin health.

April 22, 2025

Key Takeaways

Vitamin B Complex is a group of 8 essential vitamins that boost energy, brain health, heart function, and immunity.
Deficiency signs include fatigue, anaemia, mood swings, and tingling in hands or feet.
Found in foods like meat, eggs, dairy, leafy greens, nuts, and seeds, supplements help fill gaps.
Daily needs vary by age and health, with pregnant women, vegetarians, and older adults at higher risk of deficiency.

Key Takeaways
What Is Vitamin B Complex?
Who Needs Vitamin B Complex?
Should You Take Vitamin B Complex Daily?
Myths & Facts About B Vitamins
Best Food Sources of B Vitamins
Signs of Vitamin B Deficiency
Recommended Daily Intake (Dosage Guide)
Risks of Overconsumption
How to Choose a Vitamin B Complex Supplement?
Conclusion: Should You Take Vitamin B Complex Daily?
FAQ on Vitamin B Complex

Do you have to struggle every day to get yourself out of bed or are you fed up of watching your skin and hair lose their shine? If yes, it might not just be your lifestyle but a sign that your body is running low on essential nutrients like vitamin B complex.

Vitamin B complex consists of 8 water-soluble vitamins that play a significant role in keeping your body energised, your brain sharp, and your cells working properly.[1] Each B complex vitamin has its own unique role, but together they work in synergy to support your overall well-being.

What Is Vitamin B Complex?

Take a look at the B complex vitamins list and what each of them does [2]:

Vitamin	Common Name	Function	Main Health Benefits
B1	Thiamine	Converts carbohydrates into energy; supports nerve, muscle, and heart function	Promotes healthy metabolism and nervous system function
B2	Riboflavin	Acts as an antioxidant; helps in energy production from fats, carbs, and proteins	Supports skin and eye health, reduces oxidative stress
B3	Niacin	Aids DNA repair and synthesis; supports skin, nerves, and digestive system	Improves cholesterol levels and boosts brain function
B5	Pantothenic Acid	Helps synthesize coenzyme A (CoA) essential for fatty acid metabolism	Aids hormone production, energy metabolism, and red blood cell formation
B6	Pyridoxine	Involved in amino acid metabolism and neurotransmitter synthesis	Supports brain development, immune health, and mood regulation
B7	Biotin	Assists in fatty acid synthesis, glucose production, and gene regulation	Strengthens hair, skin, and nails; supports metabolism
B9	Folate (Folic Acid)	Vital for DNA synthesis, cell division, and red/white blood cell production	Essential during pregnancy for fetal development and preventing birth defects
B12	Cobalamin	Crucial for nerve function, DNA production, and red blood cell formation	Maintains healthy brain and nerve cells; prevents anemia and fatigue

Who Needs Vitamin B Complex?

The vitamin B complex is a group of 8 essential B complex vitamins that support your body functions to do their best. Vitamin B complex deficiency can affect a lot from your mood to metabolism. Here are some people who should pay special attention to their vitamin B complex needs:

Vegans/Vegetarians (B12 deficiency risk)

Vegans and vegetarians are at a high risk of vitamin B complex deficiency since it is mostly found in animal foods.

Pregnant Women (Folate is crucial for fetal development).

Vitamin B9 or folate is very important to manage vitamin B complex deficiency which can cause birth-related effects.

Older Adults (Poor absorption of B12).

As a person grows older, B12 absorption decreases. To manage that, multivitamins for senior citizens are very important to be included in their diet.

People with Digestive Disorders (Crohn’s, celiac disease).

If your body has certain gut issues like celiac disease, your body may not be able to absorb B vitamins properly. To support that, a gut health supplement is recommended.

Chronic Alcohol Consumers (Alcohol depletes B vitamins)

Alcohol consumption depletes B vitamins in the body and increases the risk of vitamin B complex diseases. Vitamin B complex tablets and supplements are highly recommended for these adults.

Should You Take Vitamin B Complex Daily?

If you are wondering how much vitamin B complex should I take daily, the right answer for that will depend upon your age, health and diet. Most adults can benefit from vitamin B complex tablets or nutrition supplements to meet their daily needs. Having said that, vitamin B complex dosage for adults can vary, but the supplements can help you meet your daily requirements.

Myths & Facts About B Vitamins

When we talk about vitamin B complex benefits, there are so many myths floating around. Some people believe that the most notable use of vitamin B complex tablets is that their energy levels are going to skyrocket instantly. While others believe that health supplements are not necessary if you eat a balanced diet. Well, come along as we unravel some of the most common myths about B complex benefits.

Myth	Fact (Busted!)
More B vitamins always mean more energy	While Vitamin B complex tablets help convert food into energy, overdosing won’t supercharge your stamina. Your body uses only what it needs, and excess is flushed out.
Only B12 matters for energy	B12 is vital, but other vitamins like B1, B2, B3, and B6 also play a major role in metabolism and energy production.
B complex can directly burn fat	No vitamin, not even Vitamin B complex tablets, directly burns fat. They support metabolism, but fat loss requires diet and exercise.
Vegans don’t need B vitamins if they eat fortified foods	Fortified foods help, but vegans often still need Vitamin B complex tablets to avoid deficiencies, especially B12.
B vitamins are only for adults	Kids, teens, adults, and seniors all need B vitamins. Having said that, the Vitamin B complex dosage varies by age.
Natural foods aren’t enough; you must take supplements	Whole foods like eggs, nuts, and leafy greens are excellent sources, but supplements help if you can’t meet the Vitamin B complex dosage through diet.
Taking B complex at night is better for relaxation	B vitamins boost energy and may disrupt sleep if taken late. Experts recommend morning use.

Best Food Sources of B Vitamins

If you are looking for Vitamin B-complex foods to be included in your diet, here are some good options for you:

(Natural alternatives to supplements)

B12: Meat, fish, eggs, dairy

Vitamin B12, also known as cobalamin, is found in meat, fish, eggs, and dairy. It helps improve your mood, boosts energy, and increases red blood cell production. You must include these things in your diet to avoid vitamin B complex deficiency.

B6 & B9: Chickpeas, bananas, spinach.

Pyridoxin (B6) and folate (B9) are found in chickpeas, bananas, and spinach. It supports brain health, promotes hormonal balance, and fetal development. If you are looking for a way to skip Vitamin B-complex tablets and opt for whole foods, these could be an excellent choice for you, especially if you are a vegetarian. Even with a balanced diet, you might still need vitamin B complex tablets depending on your age, gender, lifestyle, and health.

Biotin: Nuts, seeds, sweet potatoes.

Biotin is also known as B7, and it is abundantly found in nuts, seeds, and sweet potatoes. It is well known for its beauty benefits as it works like a charm for your hair, nails, and skin.

Niacin (B3): Chicken, turkey, peanuts.

Niacin is found in chicken, turkey, and peanuts, and it is very good for your heart health and managing inflammation.

Signs of Vitamin B Deficiency

Here are some signs of Vitamin B complex deficiency that you must look out for:

Fatigue & weakness

Feeling down and out is a very common sign of vitamin B complex deficiency, especially B12 and B6. Without these vitamins, your body struggles to produce the necessary red blood cells, and convert food into energy.

Pale skin or anaemia

A deficiency of vitamin B can lead to anaemia, which can make your skin look pale. If you think that your skin has become dull, it would be a good idea to check for a deeper vitamin B complex deficiency that might be linked to iron or vitamin B12.

Tingling in hands/feet (B12 deficiency)

Numbness or tingling in the hands or feet is a very common sign of vitamin B12 deficiency.

Mood swings or depression

B vitamins play a significant role in regulating your mood and brain function. If you find yourself feeling anxious and low more often than not, your vitamin B complex dosage for adults might be insufficient.

Cracked lips & skin rashes (B2/B3 deficiency)

B2 and B3 deficiency can cause dry, cracked lips, flaky skin, and rashes. This is a sign that you need to include vitamin B complex foods in your diet.

Recommended Daily Intake (Dosage Guide)

Knowing how much vitamin B-complex I should take daily [6] is very important for enjoying the B-complex benefits. Take a look at this table to understand vitamin B-complex dosage requirements for different categories [7].

B Vitamin	Children (1–3 yrs)	Children (4–8 yrs)	Teens (9–13 yrs)	Teens (14–18 yrs)	Adult Men	Adult Women	Pregnant	Breastfeeding
B1 (Thiamine)	0.5 mg	0.6 mg	0.9 mg	1.2 mg	1.2 mg	1.1 mg	1.4 mg	1.4 mg
B2 (Riboflavin)	0.5 mg	0.6 mg	0.9 mg	1.3 mg	1.3 mg	1.1 mg	1.4 mg	1.6 mg
B3 (Niacin)	6 mg	8 mg	12 mg	16 mg	16 mg	14 mg	18 mg	17 mg
B5 (Pantothenic Acid)	2 mg	3 mg	4 mg	5 mg	5 mg	5 mg	6 mg	7 mg
B6 (Pyridoxine)	0.5 mg	0.6 mg	1.0 mg	1.3 mg (boys), 1.2 mg (girls)	1.3–1.7 mg	1.3–1.5 mg	1.9 mg	2.0 mg
B7 (Biotin)	8 mcg	12 mcg	20 mcg	25 mcg	30 mcg	30 mcg	30 mcg	35 mcg
B9 (Folate)	150 mcg	200 mcg	300 mcg	400 mcg	400 mcg	400 mcg	600 mcg	500 mcg
B12 (Cobalamin)	0.9 mcg	1.2 mcg	1.8 mcg	2.4 mcg	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

Risks of Overconsumption

While listing vitamin B complex benefits and side effects, it is important to consider these pointers:

Niacin (B3) excess

Excessive consumption of niacin can cause liver stress, skin flushing, and nausea.

B6 excess

High doses of B6 can lead to nerve damage, tingling, or numbness. These symptoms can be mistaken for a B12 deficiency, but they can also be attributed to an improper vitamin B complex tablets use.

B12 excess

Excessive intake of vitamin B12 can trigger acne or skin breakouts though rarely. To manage these issues, it is important for you to find the answer to how much vitamin B complex should I take daily by taking a nutrition consultation.

How to Choose a Vitamin B Complex Supplement?

To choose a Vitamin B complex supplement, here are a few things that you can check out:

Look for methylated forms (better absorption, especially for B12 & folate)

While choosing vitamin B-complex tablets, it would be advised to choose supplements that contain methylated versions of B12 and folate, as it aid better absorption.

Avoid megadoses unless prescribed.

To experience vitamin B complex uses, do not use supplements that offer excessively high doses unless prescribed by your doctor, as it can lead to nerve damage and liver problems.

Check for third-party testing (USP, NSF certification)

Your vitamin B complex dosage for adults should have certifications from organisations like USP and NSF for quality and purity.

Conclusion: Should You Take Vitamin B Complex Daily?

If you are eating a well-rounded diet that has whole foods, fruits, and vegetables, you might already be getting what you need. But for a lot of people, especially vegetarians, pregnant women, or older adults, a vitamin B complex supplement can make a huge difference. However, what needs to be remembered is that more is not always better when we talk about a vitamin B complex dosage for adults. In fact, you should look for clean, third-party-tested supplements and consult your healthcare professional about the same; no matter if you are opting for vitamin B complex tablets or vitamin B complex foods.

To that end, Good Monk is a name you can reckon with because it is anchored to the idea of bridging the nutrition gap and tackling issues like hidden hunger with science-packed, delicious, and easy-to-use solutions that kids and parents are going to love.

FAQ on Vitamin B Complex

1. Can B vitamins help with stress?

B vitamins, particularly B6, B9, and B12, can help influence mood and stress levels.

2. Does B12 give you energy?

Vitamin B12 is important for red blood cell formation and energy metabolism. A vitamin B complex deficiency can lead to fatigue.

3. Can you take the B Complex at night?

It is recommended to take B complex vitamins in the morning as they can interfere with sleep when taken at night.

4. Does B complex burn belly fat?

The B complex vitamins list can support metabolism, but they do not have a direct effect on belly fat loss. For that, you need a combination of a balanced diet and consistent exercise.

5. Which is better, B12 or B complex?

Vitamin B12 treats specific deficiencies like fatigue and nerve issues. B complex improves overall energy, metabolism and stress response. Choose B12 if you are tested deficient. You can go for B complex for general well-being.

6. Is vitamin B complex good for skin?

Niacin and biotin can help with cell regeneration and reduce inflammation, which bodes well for your skin health.

7. How long does it take to notice the benefits of B complex?

If you are taking the correct vitamin B-complex dosage, the B-complex benefits will start showing up in a few days. Some benefits like improved energy can be felt within days while long-term benefits such as good skin and hair can take a couple of weeks. When we talk about vitamin B complex benefits, it is very important to understand, consistent consumption (as per doctor’s guidance) is very important.

8. How much vitamin B complex should I take daily?

For most adults, a standard multivitamin or vitamin B complex tablet is sufficient. The exact vitamin B complex dosage will depend on your age, gender, and health status. For more information, you can get in touch with your healthcare provider.

9. Can pregnant women take B complex supplements safely?

Yes, folic acid (B9) is very important during pregnancy. [3] A doctor-prescribed vitamin B complex tablet can support both maternal health and fetal development. However, it is important to make sure that you take the vitamin B complex dosage as prescribed by your doctor.

10. Can B complex help with hair loss?

Biotin B7 and niacin B3 in vitamin B complex supplements can support blood circulation, strengthen hair follicles, and promote hair growth. That is why vitamin B complex benefits for skin and hair are widely noted.[4]

11. Can B complex interact with other medications?

High doses of vitamin B complex tablets can interact with antibiotics, diabetic medications, and even seizure drugs [5]. Therefore, it is always recommended to check with your doctor if you want to experience the full extent of vitamin B complex tablet uses without any side effects.

References

[1] https://en.wikipedia.org/wiki/B_vitamins

[2] https://www.webmd.com/diet/health-benefits-b-complex

[3]https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy/

[4]https://store.mayoclinic.com/education/the-roles-of-biotin-and-niacin/?srsltid=AfmBOoqEvNgTPYkLOA-O0l9Tg2i4gIYJst1F0QRvKgiCesRBtYWjB2Wa

[5] https://www.webmd.com/drugs/2/drug-3387/vitamins-b-complex-oral/details

[6] https://www.medicalnewstoday.com/articles/324856

[7] https://www.healthline.com/nutrition/vitamin-b-complex

About the Author

Written by the team at Good Monk—a clean and honest nutrition brand supported by doctors and food scientists. Every product is backed by thorough clinical evidence and clinically proven ingredients and made to help families eat better, feel better, and live healthier every day.