Have you ever felt without energy, with a cloudy mind or with low immunity, even doing good dietary choices and sleeping eight hours a night?
Often, the answer to these daily challenges may be in a group of micronutrients that act as true orchestras within our body: B vitamins.
Health is a daily construction and reflects both our choices and the environment in which we live. In this scenario, B complex is a silent but essential protagonist, so that each system of your body works at its apex.
The true power of complex B
B complex is actually a set of eight water -soluble vitamins. Each has a specific function, but the synergy between them is what ensures its real impact. Think of them as the “sparks” that activate the engine of their metabolism, promoting the conversion of carbohydrates, fats and proteins into vital energy.
However, the role of B complex goes beyond energy production. He participates in the synthesis of neurotransmitters, directly affecting his mood, focus and well-being. Moreover, these vitamins act as guardians of immunity, integrating with the production of defense cells and red blood cells-determining their vitality and resilience.
Symptoms and risks of disabilities
Because they are water soluble, B vitamins are not stored in large quantities by the body, requiring daily replacement. In case of disability, the body manifests clear signs:
• Persistent fatigue
• Reddish and painful language
• Hand and feet tingling
• Hair loss
• Wounds in the corners of the mouth
• Difficulty of concentration
B vitamins include: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin).
Who needs more attention
Some groups have a higher risk of developing B complex deficiency:
• Pregnant women and the elderly – especially for the lower absorption of B12
• Vegans – since B12 is found only in animal foods
• People with intestinal diseases or who underwent bariatric surgery
• Chronic alcohol or medicine users such as metformin and proton pump inhibitors
If you are part of any of these groups, see a doctor for appropriate evaluation.
Supplementation and Care
Supplementation of B complex should be performed consciously and always oriented by a healthcare professional. Laboratory tests and clinical evaluation are indispensable. Avoid exaggerated doses without real need: excess, although uncommon, can generate adverse effects, such as neuropathy (in the case of B6) or dermatological reactions (by high doses of niacin).
Supplements should correct disabilities and optimize health but never replace a balanced diet.
B6 and B12: brain and humor support
Between the B -complex vitamins, B6 and B12 deserve to be highlighted by the direct role in mental and emotional health. B6 is critical to the synthesis of serotonin and gaba, neurotransmitters that control humor and anxiety. B12, in partnership with folate (B9), reduces homocysteine levels – associated with depression, cognitive decline and increased cardiovascular risk.
Recent studies show that correcting B6 and B12 deficiencies can improve memory, mental processing speed and mood, especially in the elderly and people with mild to moderate depression.
B complex throughout life
Childhood and Adolescence
Vitamins B1, B2 and B3 are indispensable to cell growth, while B7 (biotin) benefits skin and hair health. Folate is essential for cell division.
Reproductive phase
Folate and B6 help prevent neural tube defects and relieve gestational nausea.
Active life
B5 assists in the production of steroid hormones and favors muscle recovery after exercise.
Healthy aging
B12 and folate protect myelin, preserving memory and balance. Combination B6, B9 and B12 also reduces inflammatory markers linked to sarcopenia.
Nutrition and tips for preserving vitamins
The best way to ensure proper B complex consumption is through food. Consume regularly:
• Lean meats, eggs, milk and cheese – sources of B12, B2 and B3
• Legumes such as beans, lentils and chickpeas (rich in B1, B6 and folate)
• oilseeds and seeds – with b3, b6 and biotin
• Dark green vegetables-excellent in folate
• Integral cereals and nutritional yeast – which reinforce several vitamins B
Remember: These vitamins are sensitive to heat and water. Prefer quick preparations and avoid repeated reheats to preserve nutrients.
Vitamin B: The conductor of vitality
Complex B acts as a true metabolic orchestrator. He maintains his energy, mental clarity and immune defense. A varied diet is often sufficient to meet all needs. However, if signs of disability arise or you do part of risk groups, oriented supplementation may be the key to restoring vitality, focus and protection.
Her health is her greatest heritage – and taking care of her is a valuable decision.
Dr. Vinicius Valença
Postgraduate doctor in Nutrology from USP, specialist in lifestyle medicine and founder of the VIV Institute
