The Health Benefits of a Vitamin B Complex (Comprehensive Review)

The Health Benefits of a Vitamin B Complex (Comprehensive Review)

Watchhttps://youtu.be/Ra8wspsfwFQ

Let’s take a few minutes to talk about the health benefits of all the B vitamins in a vitamin B complex. Previously, I have made individual videos for each of the 8 B vitamins. They are all linked below, so if you’re interested in one specifically, I would make sure to check it out.

Vitamin B Complex Options: http://amzn.to/2pcFOQX

So generally speaking, *all* B vitamins have one overall benefit to everyone and that is to prevent deficiency in that specific vitamin. For example, people with the disorder called ‘pernicious anemia’ do not absorb vitamin B12 appropriately. They have to supplement B12 to get the enough. With all that said, most folks in most modern societies who have a normal, regular diet are not going to be deficient in any of the B vitamins.

That said, there is some research into each of the B vitamins that is worth mentioning and I will go over each one individually. However, I will add that most of it is very preliminary data in small studies or animal models and has yet to be tested in larger, randomized clinical trials. So most of the benefits are not well studied or proven, but I will try to mention most of them.

Thiamine (Vitamin B1) Benefits (Watch: https://youtu.be/UxMiH5ksj6M)

Good/ Decent Evidence

  • Reduce complications of certain metabolic disorders (Leigh’s disease, Maple syrup urine disease, pyruvate carboxylase deficiency)
  • Individuals at risk for malabsorption issues (Crohn’s disease, Bariatric surgery patients, Short bowel syndrome)

Preliminary/ Theoretical evidence

  • Complications associated with diabetes
  • Prevent cataracts
  • Reduce risk/symptoms of alzheimer’s
  • Reduce heart failure risk
  • Some forms of anemia
  • Joint and rheumatoid disease
  • Temporomandibular joint disorder (TMJ)
  • Hip Fractures
  • Preventing cervical cancer
  • Improving athletic performance

Riboflavin (Vitamin B2) Benefits (Watch: https://youtu.be/RxXpDzqKFLQ)

Preliminary/ Theoretical evidence

  • May help prevent certain types of cancer (esophageal, cervical)
  • Reduce cardiovascular risk
  • Reduction in blood pressure
  • Migraine headaches
  • carpal tunnel syndrome
  • Certain blood disorders
  • eye fatigue, cataracts, and glaucoma
  • Memory loss including Alzheimer's disease.
  • Promotes energy production

Niacin (Vitamin B3) Benefits (Watch: https://youtu.be/ntYTTwPLSeA)

Good/ Decent Evidence

  • Treat High Cholesterol (Most well known effect, used since 1950s. Lower bad cholesterol (LDL) and raise good cholesterol (HDL)
  • Slow progression of atherosclerosis
  • Reduce risk of heart attack and stroke
  • Reduced risk of second heart attack in folks who have already had one
  • Reducing the risk or slowing the progression of type 1 diabetes
  • Osteoarthritis (May help improve arthritis symptoms, including increasing joint mobility)
  • Alzheimer's disease (Folks with higher levels have lower risk, however supplementation has not been studied.)
  • Cataracts (Folks with more niacin in diet have lower risk of developing)
  • Skin conditions (Currently being investigated as a potential treatment for rosacea, aging, and prevention of skin cancer)

Preliminary/ Theoretical evidence:

  • Attention deficit-hyperactivity disorder (ADHD).
  • Migraine headache.
  • Dizziness.
  • Depression.
  • Motion sickness.
  • Alcohol dependence.
  • Improving orgasm.
  • Acne.

Pantothenic Acid (Vitamin B5) Benefits (Watch: https://youtu.be/-JSd_ouiIpA)

Good/ Decent Evidence

  • (Lower cholesterol, triglycerides (Several studies have suggested that vitamin B5 may lower triglycerides, LDL cholesterol (bad) and raise HDL cholesterol (good))
  • Wound healing (may promote wound healing, especially after surgery)
  • Rheumatoid Arthritis (may help treat the symptoms of rheumatoid arthritis)

Preliminary/ Theoretical evidence:

  • Complications of diabetes (Ulcers, Diabetic peripheral neuropathy)
  • Improving athletic performance.
  • Skin problems.
  • Alcoholism.
  • Allergies.
  • Hair loss.
  • Asthma.
  • Heart problems.
  • Carpal tunnel syndrome.
  • Eye infections (conjunctivitis).
  • Depression.
  • Enhancing immune function.
  • Multiple sclerosis.
  • Muscular dystrophy.

Pyridoxine (Vitamin B6) Benefits (Watch: https://youtu.be/jmfENAinpFE)

Good/ Decent Evidence

  • Heart disease (May help reduce the risk of heart disease by lowering homocysteine levels)
  • Nausea/Vomiting during pregnancy (One study showed benefit, others did not)
  • Depression (Because it helps with serotonin synthesis, may help treat depression)
  • Sideroblastic anemia (a specific type of anemia)

Preliminary/ Theoretical evidence:

  • Carpal tunnel syndrome
  • Rheumatoid arthritis
  • ADHD
  • Alzheimer’s disease
  • Asthma
  • Cancer prevention
  • Cognitive function
  • Diabetes
  • High blood pressure
  • Immune booster
  • Kidney stones
  • McArdle’s disease
  • Menstrual cramps
  • Prevent osteoporosis
  • Nerve-related pain
  • Seizures
  • Blood clots

Biotin (Vitamin B7) Benefits (Watch: https://youtu.be/opkaeJEQkZA)

Good/ Decent Evidence

  • Prevent biotin deficiency in those who are at risk.  (pregnant, malnurished, on tube feeds, etc.)

Preliminary/ Theoretical evidence:

  • Skin rash in infants (seborrheic dermatitis).
  • Hair loss.
  • Diabetes.
  • Diabetic nerve pain (AKA peripheral neuropathy)
  • Brittle fingernails and toenails.

Folic Acid/ Folate (Vitamin B9) Benefits (Watch: https://youtu.be/1GI7Onlwfao)

Good/ Decent Evidence

  • Prevention of birth defects (most well known reason to supplement folate)
  • Heart disease (May directly reduce your risk of coronary artery disease and heart attack)
  • Dementia, cognitive function and Alzheimer’s disease
  • Age related Hearing loss
  • Depression (Folks with low levels of folate are more likely to have depression)
  • Cancer (low folate levels are associated with increased risk of cancer of the colon, breast, cervical, pancreatic, and stomach)
  • Acute lymphocytic leukemia

Preliminary/ Theoretical evidence:

  • Amenorrhea
  • Anemia
  • Bipolar disorder
  • Chronic fatigue syndrome
  • Diabetes
  • Epilepsy
  • Glaucoma
  • Gout
  • High blood pressure (hypertension)
  • Glucose intolerance
  • Kidney disease
  • Multiple sclerosis
  • Blood clots
  • Vitiligo
  • Fragile X

Cobalamin (Vitamin B12) Benefits (Watch: https://youtu.be/FgfVEpofhtw)

Good/ Decent Evidence

  • Treatment of pernicious anemia
  • Heart disease
  • Age related macular degeneration
  • Fatigue (Supplementation may boost energy levels)
  • Male infertility (may improve sperm counts and sperm motility in men)

Preliminary/ Theoretical evidence:

  • Eczema (atopic dermatitis).
  • Alzheimer’s disease.
  • Canker sores.
  • Cancer. (cervical, breast, lung)
  • Allergies.
  • Chronic fatigue syndrome (CFS).
  • Preventing re-blockage of blood vessels after heart artery dilation (balloon angioplasty).
  • Diabetes.
  • Heart disease.
  • Immune system problems.
  • Memory problems.
  • Multiple sclerosis.
  • High cholesterol.
  • Psoriasis.

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