Why Anyone Over 30 Should Be Taking a B Complex

B vitamins have quite the reputation, and for good reason: they help with energy production, support the nervous system, and can even play a role in stress management. Let’s take a deeper dive into B vitamins, the role they play in overall health, and why you need them as part of your health routine.

What makes a B complex, complex?

The only thing complex about a B complex is remembering all of the 8 types of B vitamins that go into it:

• Vitamin B1 (Thiamine)
• Vitamin B2 (Riboflavin)
• Vitamin B3 (Niacinamide)
• Vitamin B5 (Calcium d-Pantothenate)
• Vitamin B6 (Pyridoxine)
• Vitamin B12 (Methylcobalamin)
• Folate (Folic Acid)
• Biotin
• Choline (Bitartrate)

In general, all B vitamins are water-soluble, meaning the body absorbs what it needs and pees out the rest. Also, B vitamins are considered essential because our body can’t make them and must get them through food or supplementation.

Here are other health benefits of B vitamins, aside from energy production:

B vitamins Help Support the Nervous System

Namely vitamins B₁, B₆ and B_12, have neuro-specific functions. B₁ helps utilize glucose for energy in the brain which, in turn, increases neurotransmitters.¹ B₆ helps neurons communicate effectively and B₁₂ plays an important role in nerve function.¹

They Help Support Mood

B vitamins can help promote a positive mood as well as curb feelings of anxiety. One study found those who took a high-dose B-complex supplement had reduced stress levels, and improved mental health and cognitive performance.²

It’s energizing, but how?

“The mitochondria is the powerhouse of the cell” – you may remember this from your grade 10 biology class. And this is where B vitamins play a major role in energy production.³ All B vitamins, except folic acid, are involved in the intricate chemical reactions that take place to make energy for the cell. The food we eat – carbs, fat, and protein – all get broken down, absorbed, and transported to cells and their mitochondria. From there, with the help of B vitamins, these nutrients  are broken down further, helping with metabolism and using food as energy. 

Who needs a B complex?

• Those looking to increase energy levels.
• People who are vegetarian, vegan, or don’t consume that much animal protein – the most potent source of B vitamins.
• People who are pregnant, especially for folate, as it’s required for proper fetal development. People who are nursing should also consider taking a B complex for overall higher demands.
• Older adults, as stomach acid – vital for B₁₂ absorption – declines by 10-30%.⁴
• Those taking certain medications like proton pump inhibitors,⁵ metformin,⁶ and birth control pills⁷ as they can interfere with the absorption of B vitamins.

Get an energizing boost to your day with Jamieson B Complex. This delicious berry-flavoured chewable tablet delivers your essential daily B vitamins to help boost your energy, maintain healthy nerves, ease stress, and maintain heart health.

 References:

1. Calderón-Ospina, C. A., & Nava-Mesa, M. O. (2020). B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS neuroscience & therapeutics, 26(1), 5–13. https://doi.org/10.1111/cns.13207
2. Kennedy, D. O., Veasey, R., Watson, A., Dodd, F., Jones, E., Maggini, S., & Haskell, C. F. (2010). Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology, 211(1), 55–68. https://doi.org/10.1007/s00213-010-1870-3
3. Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228
4. Stover P. J. (2010). Vitamin B12 and older adults. Current opinion in clinical nutrition and metabolic care, 13(1), 24–27. https://doi.org/10.1097/MCO.0b013e328333d157
5. Heidelbaugh J. J. (2013). Proton pump inhibitors and risk of vitamin and mineral deficiency: evidence and clinical implications. Therapeutic advances in drug safety, 4(3), 125–133. https://doi.org/10.1177/2042098613482484
6. Reinstatler, L., Qi, Y. P., Williamson, R. S., Garn, J. V., & Oakley, G. P., Jr (2012). Association of biochemical B₁₂ deficiency with metformin therapy and vitamin B₁₂ supplements: the National Health and Nutrition Examination Survey, 1999-2006. Diabetes care, 35(2), 327–333. https://doi.org/10.2337/dc11-1582
7. Wilson, S. M., Bivins, B. N., Russell, K. A., & Bailey, L. B. (2011). Oral contraceptive use: impact on folate, vitamin B₆, and vitamin B₁₂ status. Nutrition reviews, 69(10), 572–583. https://doi.org/10.1111/j.1753-4887.2011.00419.x