The Unique & Comprehensive Health Benefits Of B-Complex Vitamins

B vitamins are maybe the most misunderstood in the lineup of essential vitamins. For starters, they're water-soluble, which means we get all of the B we need from what we consume (foods, beverages, supplements), and our bodies excrete what's left over. This sometimes gives the impression that they aren't as important to the body, which is simply not true.

The eight B vitamins (collectively called the B complex) support everything from brain health1 and mood2 to energy levels3, cell metabolism4, DNA synthesis5, methylation pathways6, immune function7, cardiovascular health, and even healthy aging and longevity8.* No wonder we have daily requirements for these multitasking B vitamins.

Thiamin plays a very important role in glucose metabolism9 and is required for the synthesis of DNA, RNA, and ATP (the body's primary energy currency).*

Riboflavin is also critically involved in ATP production from the metabolism of protein, lipids, and carbohydrates; plus, it's a great asset to the vitamin B complex, as it reduces the metabolism of vitamin B6 and folate10, making them more available to the body.*

When incorporated into essential coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP), niacin plays an important role in all cells.* In fact, NAD is needed by 400 enzymes12 to catalyze reactions in the body!*

Pantothenic acid (along with niacin, thiamin, and riboflavin) plays a crucial role in the Krebs cycle, aka the citric acid cycle1. The process involves a series of chemical reactions that generate energy for storage (ATP) through the oxidation of acetate (aka acetyl-CoA), which is derived from food.*

Vitamin B6 (i.e., pyridoxal 5-phosphate in its active form) is essential for the production of neurotransmitters that signal a variety of pathways in the central nervous system, like helping to regulate emotions—these neurotransmitters include things like serotonin, dopamine, and gamma-aminobutyric acid (GABA). Translation? B6 is a team player when it comes to a balanced mood16.*

Biotin is most famous for its beauty benefits—primarily, its supporting role in hair and nail growth18 (it does this by aiding the production of keratin, the protein that makes up your hair, skin, and nails).*

Folate is responsible for a number of functions in the body, but it's especially important during times of rapid growth (such as pregnancy) due to its crucial part in the proper growth and development of cells20 in the central nervous system.*

It's not just expectant mothers who require adequate folate levels, however.

Folate is involved in everything from the production of DNA and RNA1 to methylation and healthy homocysteine levels21, which has major implications for heart and brain health.* Speaking of methylation, the bioactive and most premium form of folic acid in supplemental form is 5-methyltetrahydrofolate (5-MTHF), so be on the lookout for it in high-caliber B complex formulations.*

Last but not least, we have vitamin B12. The highest concentrations of B12 are found in animal products, making getting enough of the essential vitamin a popular topic of discussion among plant-based communities. (Spoiler alert: It's entirely possible to avoid animal products and get enough B12 from foods and/or a quality supplement.)

Vitamin B12 supports protein synthesis as well as fat and carbohydrate metabolism3 (i.e., for energy). This micronutrient also works closely with folate to carry out DNA synthesis23 and red blood cell synthesis22.* In regard to immune health7, vitamin B12 is used as a cofactor for metabolic pathways in the gut microbiome.*

As you can see, B vitamins are essential for overall health and well-being through a number of critical daily functions throughout the body.* mbg ultimate multivitamin+ is a high-potency, comprehensive multi that includes the full lineup of eight B vitamins that make up the B complex (all in their most bioactive forms discussed above), 19 other vitamins and minerals, and six unique botanicals for a grand total of 33 dynamic ingredients!