Vitamin B Complex

Along with vitamin C, the B vitamins are the most common synthetic nutrients in the marketplace. Almost all B vitamins available in supplement form, whether the whole B complex or single vitamin products, are synthetic—even those labeled as “natural.”

In the case of the B vitamins, those that are synthetic are also referred to as inactive—in order for the body to utilize these vitamins they must be converted to an active form. This requires other nutrients and energy, and conversion is not always effective.

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As in the case with natural versus synthetic vitamin C, the body may not utilize the synthetic B vitamins as well. For example, up to 30 percent of the population may be unable to utilize synthetic folic acid. The only way for these individuals to obtain folic acid is from the diet (vegetables and fruits, especially green leafy foods) or by taking an active (natural) form of folic acid.

You can usually determine the type of individual B vitamins a bottle contains by reading the labels. Below is a list of some active (natural) forms of B vitamins:

 

 

 
  • Thiamin (B1): thiamine pyrophosphate and thiamine triphosphate
  • Riboflavin (B2): riboflavin-5-phosphate
  • Niacin (B3): nicotinamide adenine dinucleotide (NADH)
  • Pantothenic acid (B5): pantethine
  • Pyridoxine (B6): pyridoxal-5-phosphate
  • Folic acid: 5-methyl tetrahydrofolate and folinic acid
  • Cobalamin (B12): methylcobalamin

The B vitamins are important for so many functions throughout the body. If levels become low, virtually any body area can break down. Those who don’t get enough vitamins B1 and B2 typically are low in other B vitamins, too.

High doses of the B vitamins are not well absorbed or utilized. So if a supplement is needed, it’s best to take lower doses two or three times daily than one larger dose. For B1 and B2, doses above 5 mg are considered high.

Foods high in B vitamins vary considerably and are not difficult to obtain in a healthy diet. Good sources include eggs and meats, nuts and seeds, legumes, whole grains, and some vegetables such as broccoli, spinach, and mushrooms, which have moderate amounts. Significant losses occur in cooking and freezing, so fresh, raw vegetables are important sources. However, avoid the following foods in their raw state: red chicory, brussels sprouts, red cabbage, clams, oysters, squid, and other mollusks—these all contain the chemical thiaminase which destroys vitamin B1. Some antibiotics can also destroy thiamine. Light (especially the sun) can destroy B2, and sunlight on the skin can reduce some of the body’s folic acid, a reason many athletes have a higher need for this B vitamin.