The Vitamin Secret of Longevity: Unlocking The Power of B Vitamins

Imagine a football team without a quarterback. The center will be lost, the running back will be confused-- the whole team disoriented. And that’s just with one player gone. Even when he’s there but playing below average, the whole team is badly affected.

It’s much the same for B vitamins.

They have eight members rather than eleven, but they also work as a team and need each other to perform at their best. Even one member lagging will affect the function of all the others.

That’s why it’s essential to ensure your levels of every B vitamin are up to snuff, because not having them can sap your energy, sink your mental abilities, give you lackluster skin and hair, and weaken your immune system. In fact, many common health complaints of aging can be traced back to low B vitamin levels. Here's what you need to know... 

Key Takeaways

• The vitamin B complex works as a team to keep up your energy, create normal round, flexible red blood cells, form DNA, make sure cells divide and grow as they should, and to help keep multiple body systems in good shape.

• Although a team player, each member has its own unique role. Some act as antioxidants, protecting cells from pesky free radicals. Others help produce hormones, keep skin, hair, and nails looking their radiant best, or may be especially important for a trouble-free pregnancy.

• Deficiencies of any of the B complexes can produce problems ranging from irritating brittle nails to a serious condition like dementia. Upping levels by eating more wholesome food or taking dietary supplements can lift fatigue, boost mental clarity, improve heart health, support immunity, and more.

What are B Vitamins?

The eight members of the B vitamin family - the vitamin B complex – are essential nutrients that help many different enzymes fulfill their functions. Their role is to help convert carbohydrates, protein and fat from the food we eat into energy via the cell's citric acid cycle, help form red blood cells, and keep all body cells, including brain, nerve, skin and immune cells, functioning normally for healthy aging.

Originally, there were many more B vitamins, but some had their classification removed because they were no longer considered essential nutrients. However, they may still be included in a B complex supplement, e.g. vitamin B8 (inositol) and vitamin B10 (para-amino benzoic acid – PABA).

While gut bacteria can produce each of the B vitamins, [1] they can only do so to a very limited extent and can’t be relied upon, so the B vitamins must come from the diet or nutritional supplements. They’re found in a wide range of foods and are water soluble; any excess will be peed out so they can’t accumulate in the body. This makes them much safer to take as supplements compared to fat-soluble vitamins for instance.

Benefits of B Vitamins

Because B vitamins play roles in so many cellular functions, any shortfall will seriously impact the health of the body and brain. These include energy levels, cognition, mood, heart function, the health of the eyes, skin, hair and nails, and the ability to fight off infections. Folate (B9) and B12 are especially important for a healthy pregnancy.

Members of the B complex not only work with each other but with other vitamins, minerals and micronutrients, and are especially important in preserving the health of the brain. As Professor David Kennedy, Director of the Brain, Performance and Nutrition Research Centre at the University of Northumbria in England states: the “administration of the entire B-vitamin group…at doses greatly in excess of the current governmental recommendations, would be a rational approach for preserving brain health.”

Types of B Vitamins

Vitamin B1 (Thiamin)

Thiamin helps turn food into energy, has antioxidant activity and is essential for the growth, development, and healthy function of body cells. It’s needed for the nervous, cardiovascular, muscular, gastrointestinal, and immune systems. Any shortfall will cause problems throughout the body.

Symptoms of deficiency

Early symptoms include:

• fatigue

• poor memory

• irritability

• sleep disturbances

• abdominal discomfort

• weight loss

• muscle weakness

Severe deficiency leads to the disease beriberi, which comes in different forms depending on the body system most affected.

Forms of Beriberi

Dry beriberi causes peripheral neuropathy - numbness, pain, and muscle weakness in the arms and legs.

Wet beriberi affects the heart, causing enlargement and swelling, a rapid heart rate, and difficulty breathing.

Gastrointestinal beriberi produces nausea, vomiting, and severe abdominal pain.

Cerebral beriberi can lead to abnormal eye movements, balance problems and cognitive impairment, a condition called Wernicke’s encephalopathy. If untreated it develops into Korsakoff’s psychosis, a severe memory disorder.

Beriberi is usually only seen in people with chronic alcohol disorders, HIV/AIDS and bariatric surgery for weight loss, but milder deficiencies are seen in more familiar situations such as type 1 and type 2 diabetes and heart failure. Some studies suggest it may play a role in the development of Alzheimer’s disease. [2]

Up to 30% of older adults are also at risk either through low dietary intake, poor absorption into the body from natural aging, or from a combination of chronic diseases and multiple medications that prevent its uptake and use in the body.

Benefits of Thiamin

Improved Brain Function and Memory: Thiamine is important in enzymatic processes involved in brain development, brain function, communication between neurons and in maintaining the proper structure of the myelin sheath that surrounds nerves. [3]

Thiamin supplementation was recently described “as a practical, potential way to prevent Alzheimer's disease from commencing.” [4]

Cognitive function among people with mild cognitive impairment and mild Alzheimer’s disease were improved with a form of thiamin called benfotiamine.[5]

Thiamin improved mood and lifted symptoms of depression in patients with major depressive disorder after six weeks of thiamin supplementation compared with placebo. [6]

Better Heart Health: Thiamin deficiency is a common finding in patients with heart disease and it may have a role in its development. It’s also common in people with diabetes which is also a risk factor for heart disease. [7]

Food Sources

Thiamin is found in:

• Meats (especially pork)

• Seafood

• Whole grains

• Beans, peas and lentils

• Asparagus

• Sunflower and flax seeds

• Yogurt

• Fortified breakfast cereals, breads, noodles, and rice

The recommended daily amount (RDA) of thiamin for adults is 1.2 milligrams (mg) for men and 1.1mg for women. No upper safety limit has been set as it appears safe at up to 50 mg per day.

Vitamin B2 (Riboflavin)

Riboflavin is an essential component of two major coenzymes, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) which play major roles in energy production, overall cellular function, and fat metabolism. Riboflavin also acts as an antioxidant, protecting cells from free radical damage and is needed to fully utilize niacin (vitamin B3) and to produce the active form of pyridoxine (vitamin B6). B2 deficiency is called ariboflavinosis.

Symptoms of Riboflavin Deficiency

• pale skin

• swollen lips

• cracked sores at the corners of the mouth

• purplish-red tongue

• itchy, red eyes

• sore throat

• seborrheic dermatitis affecting the face and sexual organs

• hair loss

If the deficiency isn’t addressed, it can lead to anemia and cataracts. Subclinical deficiency (low status) of riboflavin is thought to be widespread. Those at risk of deficiency are mostly people on a vegan diet as the richest sources of riboflavin are meat and dairy products.

Benefits of Riboflavin

• Boosts energy

• Supports the immune system

• Aids thyroid function

• Promotes healthy skin and hair

• Helps eye disorders such as cataracts, glaucoma and keratoconus

Supplements can lower frequency of migraine attacks and reduce homocysteine, which can lower risk of heart disease and stroke, and reduce blood pressure [8]

Food Sources

• Riboflavin is found in:

• Lean beef, pork and organ meats

• Chicken breast

• Salmon

• Eggs

• Dairy milk

• Yogurt

• Cheese

• Mushrooms

• Spinach

• Avocado

• Almonds

• Fortified cereals, bread and grains

The recommended daily amount of riboflavin for adults is 1.3mg for men and 1.1mg for women. It's reported safe at 400 mg/day over 3 months.

Niacin (Vitamin B3)

Once in the body, niacin, also called nicotinic acid, is converted into nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). These enzymes are involved in over 400 biochemical reactions mainly related to producing energy from the foods we eat. Niacin also helps repair DNA (including ultraviolet-related damage), is involved in cell signaling, and acts as an antioxidant.

Although the liver can produce niacin from the amino acid tryptophan found in foods containing protein, this ability is very limited. Adequate amounts of B3 must come from the diet or supplements to maintain normal cellular and biochemical functions.

Symptoms of Deficiency

Deficiency of niacin causes pellagra which is clinically seen as the three Ds: dermatitis, diarrhea and dementia.

Skin: a thick, dark, scaly, rash develops in areas exposed to sunlight.

Digestive: mouth inflammation, bright red tongue, vomiting, constipation, abdominal pain, and ultimately, diarrhea

Neurological: headache, apathy, fatigue, depression, disorientation, cognitive decline and memory loss

Although pellagra is extremely rare, some people have marginal or low niacin status from poor dietary intake. Deficiency may also be caused by chronic alcohol consumption, chronic liver disease, gastrointestinal malabsorption, and anorexia nervosa. [9]

Benefits of Niacin and Niacinamide

Helps Prevent Cancer: Since niacin is needed for DNA repair, lab studies show deficiency can drive tumor development while some human studies suggest higher levels of niacin are protective against cancers of the upper digestive tract and some forms of skin cancer. [10]

Supports the Heart: Niacin is well known for its ability to lower unhealthy blood fats and increase HDL “good” cholesterol. However, very high doses are needed to achieve this which can cause vasodilation and flushing, whereby the face and chest becomes red and hot. Whether it’s valuable to use niacin to improve the blood fat profile is unclear because studies show the improvement in blood fats isn’t matched by any reduction in the risk of heart disease. [11]

In the form of niacinamide, also called nicotinamide, this flushing doesn’t occur, but it doesn’t have the same effect on blood fats. However, it does have other valuable health benefits as follows.

Improves Skin: It helps keep the skin healthy by retaining moisture, protecting against sun damage, countering inflammation and reducing signs of aging. For these reasons it’s used in cosmetics and to control conditions such as acne and rosacea.

Strengthens Brain Health: Data from both animal and human studies suggests niacinamide may help preserve and enhance neurocognitive function. [12]

Fortifies Joints and Bones: It also provides better joint flexibility and lowers inflammation in osteoarthritis. [13]

Food Sources

In animal foods vitamin B3 is usually found as niacinamide and in plant foods as nicotinic acid. Top sources are:

• Meats

• Poultry

• Fish

• Brown rice

• Nuts and seeds

• Avocado

• Green peas

• Sweet potatoes

• Bananas

• Enriched and fortified breads and cereals

The recommended daily amount is in the form of niacin equivalents (NE) because niacin can be made from tryptophan, an amino acid in protein foods. Adult men require 16 mg NE and women need 14 mg NE. An upper limit of 35 mg has been set for niacin because of flushing, but this isn’t harmful unless it’s accompanied by headache, rash, dizziness, and/or a decrease in blood pressure. So please don’t take megadoses of niacin. Nausea, vomiting, and signs of liver toxicity can occur with niacinamide but only with intakes of 3,000 mg/day, an amount that would never be needed.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid is carried around the body by red blood cells and is found in tissues mostly in the form of coenzyme A (CoA) which is crucial for energy metabolism and the synthesis of fatty acids. CoA has many other roles in multiple cellular processes including antioxidant defense. Pantothenic acid also plays a role in the production of hormones and is sometimes called the "anti-stress vitamin".

Symptoms of Deficiency

Almost all foods contain pantothenic acid, so overt deficiency is rare. However, a mild shortfall can play a vital role in deficiency of the important neurochemical acetylcholine, and risk myelin loss, age-related dementias and neurodegeneration. [14]

The most likely symptoms of deficiency are:

• numbness and tingling of the hands and feet

• fatigue

• Headaches

• irritability

• depression

• restlessness

• insomnia

• intestinal disturbances

• increased arthritic pain

• myalgia

• proinflammatory effects on the immune system

Benefits of Pantothenic Acid

There are no proven benefits to supplementing with pantothenic acid. Unproven benefits include:

• Speeding the healing of wounds

• Restoring hair color and hair loss

• Benefiting rheumatoid arthritis

• Improving athletic performance

• Stimulating the adrenal glands

• Lowering cholesterol and improving blood fat profiles (in the form of megadoses of a derivative of B5 called pantethine)

In one research paper the authors wrote that vitamin B5 “is becoming a forerunner in the healing of wounds and in enhancing the immune function, thus providing potentially important therapeutic implications.” [15]

Food Sources

The best sources are:

• Beef

• Chicken

• Organ meats

• Tuna

• Whole milk

• Yogurt

• Avocados

• Sweet potatoes

• Broccoli

• Shitake mushrooms

• Brown rice

• Lentils

• Sunflower seeds

• Fortified cereals

The recommended daily intake of pantothenic acid for adults is 5 mg per day. There are no reports of toxicity at high intakes.

Vitamin B6 (Pyridoxine)

Vitamin B6 is a group of three closely related compounds that are metabolized in the body to pyridoxal phosphate (PLP). This acts as a coenzyme in over one hundred important reactions that take place in the blood, central nervous system, and skin, and in amino acid metabolism, fat metabolism and carbohydrate metabolism which allows cells to produce energy. It also plays roles in cognitive development, creation of chemical messengers in the brain (neurotransmitters), immune function and the formation of hemoglobin, the molecule that transports oxygen.

Symptoms of Deficiency

While overt B6 deficiency is rare, a quarter of Americans were found to have low plasma PLP concentrations. The study authors concluded that the current RDAs might not guarantee adequate vitamin B6 status in many population groups. [16]

PLP concentrations are lower in those who are obese, have alcohol dependence, rheumatoid arthritis, suffer malabsorption syndromes such as celiac disease, Crohn’s disease, and ulcerative colitis, have impaired kidney function or are taking certain medications.

Main symptoms of deficiency are

• dermatitis with cheilosis (scaling on the lips and cracks at the corners of the mouth) and glossitis (swollen tongue)

• microcytic (small red blood cell) anemia

• abnormal EEG patterns suggestive of a neurological disorder

• irritability

• depression

• confusion

• weakened immune function

Benefits of Pyridoxine

Improves Heart Health: Works with folate and vitamin B12 to maintain normal levels of homocysteine, a risk factor for cardiovascular disease (and dementia).

Supports Brain Function: Higher serum vitamin B6 concentrations were linked to better memory in one study and several observational studies have linked cognitive decline and Alzheimer's disease in older adults with inadequate levels of B6 (as well as folate and vitamin B12). A meta-analysis of 14 observational studies found higher intake of dietary B6 was linked with a lower risk of depression. B6 also lowers elevated homocysteine which is a risk factor for dementia. [17]

Prevents Immune Dysfunction: Adequate intake is important for optimal immune system function, especially in older adults. Yet, chronic inflammation, which underlies most age-related diseases, reduces PLP and increases B6 requirements. [18]

Aids in Reproductive Health: B6 shows promise for alleviating the symptoms of premenstrual syndrome with significant reductions in moodiness, irritability, forgetfulness, bloating, and anxiety. The American College of Obstetrics and Gynecology recommends supplemental B6 to treat nausea and vomiting in pregnancy. [19]

Food Sources

Good sources of pyridoxine are:

• Salmon and tuna

• Chicken

• Turkey

• Beef

• Potatoes

• Sweet potatoes

• Spinach

• Peas

• Avocados

• Chickpeas

• Bananas

• Pistachios and hazelnuts

• Sunflower seeds

• Fortified breakfast cereals

The recommended daily amount of pyridoxine for adults aged 51 and over is 1.7mg for men and 1.5 mg for women.

Although B6 is water soluble, very high doses can cause serious neurologic symptoms which may not be reversible. The upper limit for adults set by the National Academies Food and Nutrition Board is 100 mg per day. In human therapy it’s usually given in daily doses of up to 50 mg.

Vitamin B7 (Biotin)

Biotin helps turn food into energy and plays key roles in gene regulation and expression, and in cell signaling. It’s important for the health of the liver, nervous system, eyes, hair and skin, and is essential for normal fetal development.

Symptoms of Deficiency

Deficiency is rare but may occur from prolonged consumption of raw egg white, smoking, chronic alcohol use, chronic liver disease, and anticonvulsant medications. Many women develop marginal or subclinical deficiency during pregnancy because of the high needs of the developing fetus.

Possible deficiency symptoms include:

• hair loss

• scaly, red rash around the eyes, nose, mouth, and genital area

• brittle nails

• neurological symptoms - depression, lethargy, hallucinations, numbness and tingling of the extremities

• unusual facial fat distribution

Benefits of Biotin

• May help strengthen fragile nails and improve hair and skin health

• May improve blood sugar control in diabetes

• Inconclusive but promising reports in the treatment of multiple sclerosis

Food Sources

• Egg yolk

• Organ meats

• Meat

• Fish

• Nuts

• Legumes

• Whole grains

• Sweet potatoes

• Cauliflower

• Spinach

• Broccoli

• Mushrooms

• Avocado

• Bananas

• Raspberries

Adequate Intake is set at 30 micrograms (mcg) for adults and 35 mcg for breastfeeding mothers. No upper limit for biotin has been set because it’s not toxic even at high doses.

Vitamin B9 (Folate/Folic Acid)

Folate (natural form) or folic acid (synthetic form) helps to form and repair nucleic acids (DNA and RNA), is needed for proper cell division and cell growth, the maturation of red blood cells, the metabolism of several important amino acids (proteins) and a healthy nervous system. Together with B6, B12 and B2, it helps to maintain normal levels of homocysteine which is toxic in excess. Folate is crucial for rapidly growing tissues such as those of the fetus.

Symptoms of Deficiency

Folate deficiency is common [20] and 17% of women age 19 to 30 years don’t have adequate levels either because of inadequate intake, malabsorption, the use of various medications, excessive alcohol intake or an inability to convert folate to its active form (see below). Deficiency causes megaloblastic (large red blood cell) anemia.

Deficiency symptoms:

• weakness

• fatigue

• difficulty concentrating

• irritability

• headaches

• heart palpitations

• shortness of breath

• mouth soreness

• changes in skin, hair, or fingernail color

• gastrointestinal symptoms

Women of childbearing age often get insufficient amounts of folate. The American College of Obstetricians and Gynecologists recommends taking folic acid supplements prenatally for most pregnant women to reduce the risk of neural tube defects and other birth defects.

Benefits of Folate

Prevents Cancer: Population studies suggest the higher the dietary folate intake the lower the risk of colorectal, lung, pancreatic, esophageal, stomach, cervical, ovarian, breast, bladder, and other cancers, possibly because of its role in DNA replication and cell division. The results from clinical trials using folate supplements have been mixed however, so it remains unclear whether it would be helpful. [21]

Strengthens Cardiovascular Health: Folate together with other B vitamins successfully lowers elevated homocysteine, which increases the risk of heart disease. Yet trials haven’t shown this reduces the risk of cardiovascular disease or death from cardiovascular disease. But there’s consistent evidence that it reduces the risk of stroke.

Promotes Brain Health: Low levels of folate can interfere with the repair of DNA in brain cells and elevated homocysteine is linked to the incidence of Alzheimer’s and other forms of dementia. Restoring levels should improve brain health and that’s what much research shows.

Some trials show lowering homocysteine with folate and other nutrients improves some measures of cognitive function, particularly memory, yet others are unable to demonstrate this. [22]

One large, robust study found people aged 60–75 years who were deficient in folate were 88% more likely to be diagnosed with dementia [23] while another study of seniors found they were almost 3½ times more likely to develop dementia. [24]

Food Sources

• Beef liver

• Lentils, beans and pulses

• Asparagus

• Spinach

• Broccoli

• Brussels sprouts

• Lettuce

• Avocados

• Mangos

• Oranges

Folic acid is added to breads, cereals, flours, corn meals, pastas, rice, and other grain products.

The recommended daily amount of folate/folic acid for adults is 400 mcg per day. In pregnancy this rises to 600 mcg. Because there are metabolic interactions between folic acid and vitamin B12, an upper limit for fortified foods and supplements containing folic acid has been set at 1000 mcg. This does not apply to folate as no adverse effects have been reported from the natural form of B9.

Folate is poorly metabolized in at least a third of the population because of the reduced function of an enzyme called MTHFR. For this reason, it’s better to take supplemental B9 as methylated folate or 5-MTHF, which is the form it’s turned into after it’s been acted upon by the MTHFR enzyme.

Vitamin B12 (cobalamin)

B12 is crucial for maintaining healthy nerve tissue and cognitive function and preserving the myelin sheath that surrounds neurons. It’s also needed for the formation of red blood cells, DNA synthesis and energy production. Vitamin B12 is essential to the overall health of your nervous system and body, yet deficiency is common. Deficiencies of B12 cause widespread health problems, some of which are serious.

Symptoms of Deficiency

Low or marginal vitamin B12 status affects up to 40% of the population, especially older adults. Deficiencies can occur because of absorption problems - most commonly due to low stomach acid - gastrointestinal surgery, prolonged use of certain medications and dietary deficiency. Low dietary intake usually occurs in people on plant-based diets as B12 is only available from animal foods. [25]

Low or marginal vitamin B12 status can give rise to:

• depression

• confusion

• poor concentration

• mood changes

• memory problems

• fatigue

• headaches

• palpitations

• hair loss

• tongue soreness

• dizziness

• numbness in hands and feet

If deficiency becomes more serious it can cause megaloblastic anemia with low white and red blood cell counts and/or blood platelets.

Benefits of B12

Prevents Cancer: Lower levels of B12 have been linked to higher rates of stomach, colorectal and prostate cancer. However, some studies show no association between B12 and cancer and some even show a higher risk, so the jury is out until further studies are carried out. [26]

Lowers Homocysteine: Together with other B vitamins, B12 may help prevent heart disease by lowering homocysteine.

Improved Memory: Elevated homocysteine is recognized as a strong risk factor for the health of the brain and a large number of studies have linked elevated blood homocysteine concentrations with measures of poor cognitive scores and increased risk of dementia including Alzheimer’s disease. Other studies have found higher dietary intakes of vitamin B12 are linked with a lower risk of developing depression. [27]

Food Sources

• Fish

• Shellfish

• Meats

• Eggs

• Dairy

• Fortified foods: breakfast cereals, yeasts, soy products, plant milks

The recommended daily allowance for B12 in adults is 2.4 mcg. This rises to 2.6 in pregnancy and 2.8 for breastfeeding mothers. B12 has a low potential for toxicity so has no upper limit.

Cyanocobalamin is the principal form of B12 used in oral supplements but is synthetic and must be transformed into the active form in the body called methylcobalamin. Not everybody benefits from the synthetic form so supplements containing methylcobalamin are preferred as they are more readily absorbed and utilized. The Linus Pauling Institute at Oregon State University recommends adults over 50 take a 100 to 400 mcg supplement each day.

Summary

The eight members of the vitamin B complex are essential nutrients that must come from food or nutritional supplements. They work together playing essential roles in multiple cellular processes and will cause mild to serious health problems with a deficiency of any one of them. Rectifying B vitamin deficiencies and meeting the dietary reference intakes and beyond by eating a more nutritious diet and taking nutritional supplements can improve many aspects of health.

Frequently Asked Questions

What are B vitamins good for?

B vitamins have a myriad of functions including energy production and red blood cell formation with important roles in the health of the brain and heart, and in the nervous, digestive and immune systems.

What foods are high in vitamin B?

Meats, fish, dairy, whole grains, vegetables, fruits and fortified foods.

Is it good to take vitamin B every day?

Yes. B vitamins are water soluble and not stored by the body for long so they need replenishing every day to avoid the risk of B vitamin deficiency.

What are the symptoms of vitamin B complex deficiency?

Because of the many roles they play, the list of symptoms is extensive and ranges from fatigue and skin problems to hallucinations and memory loss.

Who should not take vitamin B?

B vitamins are essential nutrients which everybody must have to maintain health, so everybody can take it.