B Vitamins
The energy team. B vitamins are 8 water-soluble nutrients that work together for energy production, brain function, and cellular health. They're cofactors in hundreds of reactions. Stress, alcohol, and medications deplete them. Most people benefit from a B-complex.
The 8 B Vitamins
B1 (Thiamine)
Energy from carbs. Nerve function. Brain metabolism.
B2 (Riboflavin)
FAD/FMN cofactor. Energy production. Glutathione recycling.
B3 (Niacin)
NAD+/NADH. Cellular energy. DNA repair. Cholesterol.
B5 (Pantothenic Acid)
CoA synthesis. Adrenal support. Stress response.
B6 (Pyridoxine)
Neurotransmitters. Protein metabolism. 100+ reactions.
B7 (Biotin)
Hair, skin, nails. Glucose metabolism. Gene expression.
B9 (Folate)
Methylation. DNA synthesis. Cell division. Neural tube.
B12 (Cobalamin)
Methylation. Nerves. Red blood cells. Energy.
Why Take Together
Synergy
B vitamins work in pathways together. Taking one increases need for others.
Balance
High-dose single B can deplete others. Complex maintains ratios.
Energy Production
Multiple B vitamins needed for complete energy cycle. Krebs cycle cofactors.
Who Needs More B Vitamins
Stressed People
Stress burns through B vitamins. Adrenals use them heavily.
Alcohol Users
Alcohol depletes B1, folate especially. Impairs absorption.
Vegetarians/Vegans
B12 only in animal foods. Must supplement. Choline often low too.
Elderly
B12 absorption declines. Stomach acid drops. May need sublingual or injections.
On Medications
Metformin depletes B12. Birth control depletes several. PPIs impair absorption.
MTHFR Variants
Need methylated forms. Methylfolate, methylB12. Regular folic acid problematic.