B vitamins - properties, role, deficiency and sources

B vitamins have many important functions that are important for our health and well-being.

AuthorNina Wawryszuk

Author

Nina Wawryszuk

Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

Reviewed byIlona Bush

Verified by an expert

Reviewed by

Ilona Bush

Master of Pharmacy

Ilona Krzak obtained her Master of Pharmacy degree from the Medical University of Wrocław. She did her internship in a hospital pharmacy and in the pharmaceutical industry. She is currently working in the profession and also runs an educational profile on Instagram: @pani_z_apteki

Learn more about our editorial process

Edited byMichael Tomaszewski

Edited by

Michael Tomaszewski

Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Learn more about our editorial process

Fact-checkingFilip Żyro

Fact-checking

Filip Żyro

Fact-checker

Filip Żyro is in charge of verifying quoted sources and checking that published content is truthful.

Learn more about our editorial process

B vitamins - properties, role, deficiency and sources

Updated:03 December, 2024

20 min

Why you can trust us

Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.

Learn more about our editorial process

Information on advertisements

Information about advertisements

Content on Natu.Care may contain links to products from the sale of which we may receive a commission. When creating content, we adhere to high editorial standards and take care to be objective about the products discussed. The presence of affiliate links is not dictated by our partners, and we select the products we review ourselves completely independently.

Learn more about our terms and Conditions

Media about us:

B vitamins are like... a close-knit girl band. Together they do a great job for us, jointly taking care of the nervous system, among other things. And when they have to show salt - they do not fail to perform their functions in a singing manner, individually influencing skin condition, mental clarity or muscle regeneration.

In this article, together with pharmacist Ilona Krzak, we will introduce you to each B vitamin individually. We will also explain how the whole complex of B vitamins works on us and give you tips on how to recognise a deficiency.

The B-vitamins are the most important vitamins in the world.

Description of contents:

B vitamins - properties
B-vitamin complex - characteristics

vitamin B1 - thiamine
vitamin B2 - riboflavin
vitamin B3 - niacin (also called vitamin PP)
vitamin B5 - pantothenic acid
vitamin B6 - pyridoxine
vitamin B7 - biotin (also called vitamin H)
vitamin B9 - folic acid
vitamin B12 - cobalamin

Who is at risk of B vitamin deficiency
B vitamin complex - pharmacist recommends
Summary
FAQ - frequently asked questions

Skin, hair, nails: Glow Stories — Discover what Natu.Care Glow Stories can do for your beauty

Glow Stories is a formula of active ingredients carefully selected in line with the latest scientific research. You'll find biotin, zinc and copper, which care for the health of your hair and radiant complexion. Zinc is also responsible for maintaining healthy nails. Smart supplementation will take care of your beauty from within.

Julia Skrajda, dietetyk kliniczny

Scopri di più

See also:

B vitamins - properties

B vitamins are:

vitamin B1 - thiamine,
vitamin B2 - riboflavin,
vitamin B3 - niacin (also called vitamin PP),
vitamin B5 - pantothenic acid,
vitamin B6 - pyridoxine,
vitamin B7 - biotin (also called vitamin H),
vitamin B9 - folic acid,
vitamin B12 - cobalamin.

Together they form the so-called complex of B vitamins. They are essential for many metabolic processes in our body. They have a direct effect onand:

brain function,
cardiovascular health,
resilience,
energy levels,
vision,
digestion,
appetite,
proper nerve function,
stress,
hormone and cholesterol production,
muscle tone,
conditioning of hair, skin and nails,

B vitamin complex - characteristics

These vitamins work complementarily, but individually they have their own important functions to performand. Below in the article you will check: what a particular B vitamin is, where you can find it in your food and how to recognise a deficiencyand.

Vitamin B1 - thiamine

Properties vitamin B1: supports the normal function of the nervous system, brain, muscles, heart, stomach and intestines. It is also involved in the flow of electrolytes to and from muscle and nerve cells. It exhibits antioxidant effects.

Sources vitamin B1: pork, liver, salmon, legumes, yeast, nuts, whole-grain bread, pasta, cereals.

Symptoms of B1 deficiency: long-term fatigue, loss of appetite, irritability, tingling in the extremities, blurred vision, nausea, vomiting.

Effects B1 deficiency: Vitamin B1 deficiency leads to serious and life-threatening nervous system diseases - beri-beri and Korsakov syndrome.

Vitamin B2 - riboflavin

Properties vitamin B2: Contributes to the good condition and proper functioning of mucous membranes, respiratory tract, mucous membrane of the digestive system, skin and blood vessels. It takes an active part in the metabolism of carbohydrates, proteins and fats. In food products it is designated as E101.

Sources vitamin B2: Pork and poultry meat, liver, milk and milk products, cheese, pulses, egg yolk, cereal products.

Symptoms of B2 deficiency: Inflammation of mucous membranes, inflammation of the mucous membranes, acralgia (cracking of the skin at the corners of the mouth), cracking of the lips, peeling of the skin, deterioration of vision, sleep disturbances.

Effects deficiency: Migraines, deterioration of hair, skin and nails, visual problems (e.g. decreased vision), photophobia.

Vitamin B3 - niacin (vitamin PP)

Properties vitamin B3: Influences the nervous system and brain, affecting concentration and memory. Positively influences cholesterol levels and normal blood pressure. May reduce the risk of skin cancer.

Sources vitamin B3: Pork and poultry meat, liver, milk and milk products, cheese, pulses, egg yolk, cereal products.

Symptoms of B3 deficiency: Inflammation of mucous membranes, inflammation of the mucous membranes, acrimony (cracking of the skin at the corners of the mouth), cracking of the lips, peeling of the skin, deterioration of vision, sleep disturbances.

Effects of vitamin B3 deficiency: Migraines, deterioration of hair, skin and nails, visual problems (e.g. decreased vision), photophobia.

Vitamin B5 - pantothenic acid

Properties vitamin B5: The active form of pantothenic acid is coenzyme A. It is involved in the synthesis of fatty acids and is important in the conversion of food into fatty acids and cholesterol. Coenzyme A supports the liver in safely metabolising certain drugs and toxins.

Sources vitamin B5: Broccoli, potatoes, liver, pork, corn, egg yolk, avocado, brown rice, legumes, shiitake mushrooms, salmon, yams, sunflower seeds.

Symptoms B5 deficiency: Fatigue, sleep disturbances, mood deterioration, numbness and tingling in the extremities. Vitamin B5 deficiency is rare.

Effects of vitamin B5 deficiency: Nervous system disorders, hair loss or greying, skin deterioration (keratosis, peeling).

Vitamin B6 - pyridoxine

Properties vitamin B6: Play a role in over 100 enzyme reactions. It helps the body metabolise proteins, fats and carbohydrates for energy. It is involved in, among other things, the formation of neurotransmitters, (serotonin, dopamine) and the functioning of the immune system. It supports the absorption of magnesium.

Sources vitamin B6: Chickpeas, liver, poultry, salmon, bananas, tuna, potatoes, tofu, sultanas, whole grain cereals, soy.

Symptoms of vitamin B6 deficiency: Peripheral neuropathy with tingling, numbness and pain in hands and feet, anaemia, lowered mood, confusion, weakened immune system.

Effects of vitamin B6 deficiency: Deficiency can lead to a pellagra-like syndrome - seborrhoeic dermatitis, tongue, inflammation and cracking of the lips.

Glow Stories - for healthy skin, hair and nails

Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.

Sleep Well - a dietary supplement for good sleep and calmness

Sleep Well - dietary supplement for good sleep and tranquillity

Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.

Vitamin B7 - biotin

Properties vitamin B7: Participates in the formation of keratin, strengthens hair and nail cells. Supports the functioning of the nervous and immune systems, supports normal mental and physical development, regulates the process of glucose metabolism in the liver, facilitates the maintenance of normal blood glucose levels.

Sources vitamin B7: Egg yolk, milk, bananas, salmon, liver, walnut, pork, sunflower seeds, yams.

Symptoms of vitamin B7 deficiency: Weakening of hair structure, brittle and fragile nails, rashes around the eyes, nose, mouth and anal area, skin infections, nervous system disorders.

Effects of vitamin B7 deficiency: Hair loss, skin problems, deterioration of eyesight, gastrointestinal disorders

Want to know more? Check out our article written with an expert about biotin.

Vitamin B9 - folic acid

Properties vitamin B9: Supports the nervous and cardiovascular systems and counteracts anemia. Takes part in the production of red and white blood cells in the bone marrow, the production of DNA and RNA and the conversion of carbohydrates into energy. An essential vitamin for pregnant women as it helps prevent neural tube defects in the foetus.

Sources of vitamin B9: Beef liver, spinach, Brussels sprouts, broccoli, asparagus, oranges, beans, nuts.

Symptoms vitamin B9 deficiency: Muscle weakness, memory and concentration problems, fatigue, numbness and tingling in the limbs, inflammation of the tongue, mouth ulcers, vision problems.

Suture of the tongue.

Effects vitamin B9 deficiency: Development of megaloblastic anaemia, atherosclerosis, gastrointestinal problems, fertility problems, worsening of mental health problems.

Supplemental vitamin B9.

Vitamin B12 - cobalamin

Properties vitamin B12: Supports brain and nervous system function, is involved in the formation of red blood cells and prevention of anemia, helps in the formation and regulation of DNA, protects eyes from macular degeneration.

Sources vitamin B12: Liver, kidney (calf, beef, poultry), shellfish, beef, pork, poultry, tuna, yeast, Atlantic salmon, dairy products.

Symptoms of vitamin B12 deficiency: Headaches and dizziness, weakness, muscle aches and fatigue, sensory disturbances, especially touch, paresthesias of the extremities (numbness, tingling, burning), stomatitis, weight loss, yellowish skin colour, worsening of mood.

For more information, see the article on symptoms of vitamin B12 deficiency.

Effects of vitamin B12 deficiency: Nervous system disorders, megaloblastic anaemia, gastrointestinal problems (weight loss, decreased appetite, nausea), menstrual cycle problems in women, memory problems, mental disorders.

Vitamin B12 has many more interesting properties - See more of them all in a special article about vitamin B12 written with an expert.

B vitamins are real team players! By working together, they support our body and keep it healthy. On the other hand, they independently perform many tasks for us in their areas of "specialisation".

Who is at risk of B vitamin deficiency?

Despite differences in the properties of B vitamins, scientists describe certain groups of people at particular risk of deficiency of these vitamins.

Risk factors for B vitamin deficiency areand:

Monotonous, poor diet. An unvaried, nutrient-poor, often low-calorie diet promotes B vitamin deficiencies.
Dietary deficiencies.
Diets vegan and vegetarian.These diets reduce the supply of vitamin B12 (due to its source being mainly animal products).
Excessive alcohol consumption. Alcohol accelerates the leaching of vitamins and minerals. When you consume alcohol, your olrganism does not have time to absorb these compounds and you run the risk of being deficient in them. In addition, alcohol hinders the absorption of vitamins.
Disorders digestive system. Certain diseases can cause problems with the absorption of these vitamins - e.g. coeliac disease, Crohn's disease, SIBO bacterial proliferative syndrome, gastritis.
Gastrointestinal tract disorders.
Use of certain medications. Indigestion and heartburn medications (gastric juice antacids, proton pump inhibitors), corticosteroids, antibiotics, antidepressants, methmorphine may impair the absorption of B vitamins.
Age; With age, we lose the ability to absorb vitamins and minerals. People over 60 should consider supplementation, especially vitamin B12.
Pregnancy and breastfeeding. Pregnancy and subsequent breastfeeding increase the need for B vitamins. These components are important for the proper development of the foetus, and can help the mother to enjoy health and better wellbeing.

Daily requirements for individual B vitamins for adults

. .

Vitamin .	Females .	Men	Pregnant women .	Breastfeeding women .
.	B1 (thiamine)
	B1 (thiamine).	1.1 mg	1.3 mg	1.4 mg	1.5 mg
B2 (riboflavin) .	1.1 mg .	1.3 mg	1.4 mg	1.6 mg
B3 (niacin) .	14 mg	16 mg	18 mg	17 mg
B5 (pantothenic acid)	5 mg	5 mg	6 mg	7 mg
B6 (pyridoxine) .	1.5 mg .	1.7 mg	1.9 mg	2 mg
B7 (biotin) .	30 µg	30 µg	30 µg	35 µg
B9 (folic acid) .	400 µg	400 µg	600 µg	500 µg
B12 (methylcobalamin) .	2.4 µg .	2.4 µg	2.6 µg	2.8 µg

The daily requirement for B vitamins depends on gender, age, lifestyle, physical activity, diet. You can check the current norms and detailed recommendations in Norms of nutrition for the Polish population and their application. The publisher is the National Institute of Public Health - National Institute of Hygiene.

Ilona KrzakMaster of Pharmacy

Glow Stories - for healthy skin, hair and nails

Product with high-quality folic acid Quatrefolic®, bamboo shoot extract and ingredients that have a positive effect on skin, hair and nails.

Sleep Well - dietary supplement for good sleep and tranquillity

Sleep Well is a calming and relaxing dietary supplement with a standardised complex of CALMOMIX® herbal extracts and high-quality magnesium.

B vitamin complex - pharmacist recommends

With a pharmacist, we have put together a review of different B vitamin complex products. Check it out and choose the product best suited to your needs.

There are medicines and supplements with B vitamin complex available in pharmacies. Before buying, it is worth checking exactly which vitamins are in the formulation and whether they meet our needs. This is especially important if you are on a vegan and vegetarian diet, as few plant-based products contain the vitamin B12 that people on these diets so need.

Ilona KrzakMaster of Pharmacy

B vitamins - recommended products

For sucking

Dr Jacob's Melatonin + B12

4.8

Active ingredients: melatonin, vitamin B12
Form: sucking pastilles
Dosage: 1 lozenge per day
Sufficient for: 60 days

See price

Product description

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

One tablet in the evening will shortenóyour time to fall asleep and stop you waking up during the night. The addition of vitamin B12 will improve the functioning of the nervous system, making you even better rested.

The following tablets will help to improve the quality of your sleep.

Pros and cons

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

Additional information

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

User review

Sweet pleasures in the evening are rather forbidden. Well, unless it's cherry lozenges with melatonin and vitamin B12, whichóre going to improve the quality of your sleep.

One tablet in the evening will shorten your sleep time and stop you waking up.

The following tablets will help to improve the quality of your sleep.

Natu.Care editor's choiceOur product

Natu.Care B-complex Formula

5.0

Active ingredients (in the recommended portion):
- vitamin B1 (thiamine)
- vitamin B2 (riboflavin)
- vitamin B3 (niacin)
- vitamin B5 (pantothenic acid)
- vitamin B6
- biotin (vitamin B7)
- folic acid (vitamin B9)
- vitamin B12
Who is it for and what for?

The product is intended for adults who wish to supplement their diet with B vitamins in one cohesive formula, rather than reaching for individual preparations.
Form:

Capsules allow for convenient and precise use of the product as part of daily supplementation.
Daily portion:

The recommended daily portion is 1 capsule, taken according to the manufacturer's instructions on the packaging.
Lasts for:

The product lasts for 60 days of use, according to the information provided by the manufacturer.

Check Price

Over 100,000 happy customers

Product Description

B-Complex Formula is a dietary supplement containing a complete set of B vitamins, designed for the daily supplementation of adults' diets. The product has been developed as an organised form of supplementation, without combining ingredients with stimulating additives. It serves as a consistent element of daily nutritional routine.

Pros and Cons

Pros:

complete set of B vitamins in one preparation
simple, clear formula
convenient capsule form

Cons:

product intended solely for adults
pregnant women should consult usage before use
requires regular use

Ideal for vegans

SOLGAR natural vitamin B12

5.0

Active ingredients: vitamin B12
Form: tablets
Packaging: 100 tablets
Dose: 1 tablet daily
Sufficient for: 100 days

See price

Product description

The dietary supplement is a source of valuable vitamin B12 in a form that is easily absorbed by humans - cyanocobalamin. This biologically active form of vitamin B12 has many very important protective functions for the body.

Vitamin B12 supports the functioning of the immune system. It also contributes to reducing feelings of fatigue and tiredness. Its important function is also to take part in the metabolism of homocysteine, an amino acid thatós naturally formed in the human body.

Vitamin B12 is a very important protective function.

Pros and cons

Vitamin B12 is a very important protective function.

Additional information

Vitamin B12 is a very important protective function.

User review

Vitamin B12 is a very important protective function.

High dose

Aura Herbals Vitamin B Complex drops

4.8

Active ingredients: vitamins B1, B2, B3, B5, B7, B9, B12
Dosage: 15 drops daily
Packaging size: 30 ml (60 daily servings)
Sufficient for: 2 months

See price

Product description

Vegan drops with a complex of B vitamins. A daily serving covers 100% of the requirement for these vitamins. B vitamins are important for the proper functioning of the body, especially for the nervous system, metabolism and energy production.

Pros and cons

Additional information

MyBestB12Complex+

4.8

Active ingredients:
A complex of all B vitamins and selected adaptogens: ashwagandha and Rhodiola rosea; plant-based vitamin B12
For whom and why?
For adults – supports energy levels, brain functions, the nervous system, and helps cope with stress and fatigue
Form:
Vegan capsules
Daily dose:
1 capsule in the morning, preferably during or after a meal; can be taken cyclically or daily
Sufficient for:
30 days of use

Check Price

Product Description

B12Complex+ MyBestPharm is a dietary supplement in capsule form, containing:

a composition of all 8 B vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), niacin, pantothenic acid, folic acid, vitamin B6, vitamin B12, and biotin,
additionally supplemented with 4 plant extracts: from ashwagandha, rhodiola rosea, bacopa monnieri leaves, and buckwheat seeds.

The MyBestB12 Complex+ capsules are suitable for vegans as they do not contain animal-derived ingredients. The preparation uses plant-based vitamin B12 and other ingredients derived solely from plants, which are enclosed in a cellulose capsule without gelatin.

Pros and Cons

Pros:

Comprehensive blend of all B vitamins + adaptogens – versatile supportive action
Vegan formula – free from lactose, gluten, and fillers
Adaptogens (ashwagandha, rhodiola rosea) help cope with stress and support brain functions
Convenient and easy-to-swallow capsules
Good user reviews – praised for energy effects and improved well-being

Cons:

Dietary supplement – not a medicine; consultations required for individuals with diseases or taking medications
Daily dose of 1 capsule – requires consistency for noticeable effects
Not suitable for children, pregnant or breastfeeding women without consulting a doctor
Time to effect – improvement in energy and mood usually noticeable after several weeks of use

Kenay Vitamin B-Complex LipoCellTech

4.7

Active ingredients:
Liposomal complex of active vitamins B¹–B₁₂ (thiamine TPP, riboflavin-5-phosphate, B6 P-5-P, B5, biotin, methylcobalamin) and NADH, PABA, and bamboo leaf extract (source of silica).
For whom and why?
For adults – supports energy levels, metabolism, the nervous system, cognitive functions, heart health, and body regeneration.
Form:
Vegetarian capsules (hydroxypropyl methylcellulose), 60 pcs.
Daily dose:
1 capsule between meals
Sufficient for:
60 days of use

Check Price

Product Description

Kenay^® Vitamin B-Complex LipoCellTech is a dietary supplement containing B vitamins in a bioavailable form. The Vcaps^® capsule formula is suitable as a supplement to the daily diet of adults, especially those seeking vegan supplementation.

Pros and Cons

Pros:

Comprehensive formula contains all active forms of B vitamins
Liposomal technology (LipoCellTech): better absorption and utilisation of ingredients
Content of NADH and PABA enhances the synergistic action of vitamins
Addition of bamboo extract with silica supports tissue functions
Product suitable for vegans, gluten-free, lactose-free, GMO-free, preservative-free, and dye-free

Cons:

This is a supplement, not a medicine — medical consultation required for chronic diseases
One capsule daily — requires consistent use
Not suitable for children, pregnant or breastfeeding women without a doctor's consent
Higher price than basic B vitamins — but justified by form and bioavailability

Now Foods B-50

4.8

Active ingredients:
Each capsule contains 50 mg of vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B5 (pantothenic acid), 680 µg of folates (400 µg of folic acid), 50 µg of B12 (cyanocobalamin), biotin (50 µg), plus choline (50 mg), PABA (25 mg), and inositol (25 mg) – B vitamins in a form easily absorbed by the body
Who is it for and why?
For adults – supports energy production, the nervous system, homocysteine metabolism, and replenishes B-vitamin deficiencies, particularly in vegans and individuals with varied diets
Form:
Vegan capsules (pullulan coating, vegan product)
Daily portion:
1 capsule daily, preferably during meals
Sufficient for:
100 days of use (1 package = 100 capsules)

Check Price

Product Description

Now Foods B-50 is a dietary supplement in capsule form containing a complex of B vitamins. These vitamins include: thiamine, riboflavin (vitamin B2), folic acid, vitamin B6, vitamin B12, niacin, biotin, and pantothenic acid. Additionally, it is enriched with choline and inositol.

Pros and Cons

Pros:

Comprehensive, high doses of B vitamins along with choline, PABA, and inositol
Vegan formula – free from gluten, lactose, GMO, and soy
Supports energy production, nervous system health, and metabolism
Non-GMO, Kosher, Halal, GMP certifications ensure quality and safety

Cons:

Niacin (50 mg) may cause a "flush" (skin redness) in sensitive individuals
This is a supplement, not a medication – consult a doctor for health issues
B12 in the form of cyanocobalamin – those preferring the methylated form may seek another product
Biotin content may affect the results of some laboratory tests – it is advisable to inform your doctor

Naturell Витамин B Комплекс Форте

4.8

Активни съставки:
В една таблетка: витамин B1 (3,3 mg), B2 (4,2 mg), B3 (60 mg), B5 (18 mg), B6 (4,2 mg), B7 (биотин 150 µg), B9 (фолиева киселина 600 µg) и B12 (метилкобаламин 7,5 µg) – всеки витамин представлява 300–375 % RWS.
За кого и за какво?
За възрастни – особено активни физически и познавателно, стресирани, възстановяващи се и вегани – поддържа енергийния метаболизъм, нервната система, имунитета и намаляване на умората.
Форма:
Вегански таблетки, без захар, лактоза, глутен и оцветители.
Дневна доза:
1 таблетка, най-добре по време на хранене.
Достатъчно за:
120 дни (4 месеца при дневна доза).

Провери цената

Описание на продукта

Naturell Витамин B Complex Forte е хранителна добавка под формата на таблетки с високо съдържание на витамини от група B: ниацин, пантотенова киселина, рибофлавин, витамин B6, тиамин, фолиева киселина, биотин и витамин B12. Комплексът от 8 витамина B е разработен с цел допълване на ежедневната диета на възрастни хора.

Плюсове и минуси

Плюсове:

Съдържа пълния спектър от витамини от група B в активни форми – комплексна подкрепа практически за всички метаболитни функции.
Метилкобаламин (форма на B12) се характеризира с по-добра бионаличност и усвояемост от организма.
Опаковка от 120 таблетки – икономично решение за дългосрочна добавка.
Продуктът е вегански и без алергени – без глутен, без лактоза и оцветители.
Продуктът получава много добри отзиви – средната оценка е около 4.8–4.9/5, потребителите хвалят ефективността и добрата усвояемост.

Минуси:

Висока доза ниацин (60 mg) може да предизвика леко „flush” (зачервяване на кожата) при чувствителни лица.
Това е добавка, не лекарство – при здравословни проблеми се препоръчва медицинска консултация.
Присъствието на фолати и B12 означава, че не трябва да се използват други добавки, съдържащи витамини от група B, без консултация с лекар.
Въпреки че опаковката е икономична, голямото количество таблетки изисква систематичност и подходящо съхранение.

Hauster Homocyne

4.8

Активни съставки:
В една капсула: ниацин 500 mg, рибофлавин 50 mg, витамин B6 (P‑5‑P) 25 mg, биотин 1000 µg, метилкобаламин (B12) 300 µg, фолати под формата на 5‑MTHF (Quatrefolic®) 300 µg.
За кого и за какво?
За възрастни – помага за поддържане на нормално ниво на хомоцистеин в кръвта, което е важно за профилактика на сърдечно-съдови заболявания. Препоръчва се при повишено ниво на хомоцистеин, недостиг на фолати и при хора с мутация на гена MTHFR – особено в страни с висок дял на тази мутация.
Форма:
Растителни капсули с l‑левцин и инулин – подходящи за вегани, без изкуствени добавки и пълнители, в стъклено опаковане.
Дневна доза:
1 капсула дневно.
Достатъчно за:
120 дни употреба при препоръчителна доза.

Провери цената

Homocyne® е хранителна добавка, която е концентриран източник на кофактори. Специално подбраната формула на препарата представлява комбинация от най-добре усвоими, биоактивни форми на витамини, включително патентованата активна форма на фолиева киселина, а именно (6S)-5-Methyltetrahydrofolic (5-MTHF) Quatrefolic®, допълнена с ниацин, рибофлавин, витамин B6, B12 и биотин в високи дози.

Плюсове и минуси

Плюсове:

Комплекс от витамини B в активни форми, включително метилкобаламин и 5‑MTHF – максимална бионаличност
Висока доза кофактори за метаболизма на хомоцистеина – ефективна подкрепа
Подходящ за вегани, свободен от ГМО, лактоза, глутен, консерванти и оцветители
Стъклена опаковка – екологична и безопасна за съдържанието
Препоръчва се при риск от хиперхомоцистеинемия и сърдечно-съдови заболявания

Минуси:

Много високи дози витамини B – могат да предизвикат силен „flush“ (зачервяване на кожата), особено при чувствителни на ниацин
Добавка, не лекарство – изисква консултация с лекар при хронични заболявания или прием на други лекарства
Не се препоръчва за бременни и кърмещи жени – не използвайте без консултация
Ефектите изискват дългосрочна терапия (няколко седмици) и мониторинг на нивото на хомоцистеина чрез изследвания
Поради високата доза, приемането на повече от 1 капсула на ден изисква внимание

{ product:4RWoSUB7q7GY05C8yRrllq }}

See also articles on health:

Summary

Remember:

The B-vitamin complex is 8 vitamins: B1 - thiamin; B2 - riboflavin; B3 - niacin (vitamin PP); B5 - pantothenic acid; B6 - pyridoxine; B7 - biotin (vitamin H); B9 - folic acid, B12 - cobalamin.
The B-vitamin complex is a complex of the following vitamins.
You are at risk of deficiency of B vitamins if: your diet is poor, you are on a plant-based diet, you consume a lot of alcohol, you suffer from a gastrointestinal disorder, you are taking medication that affects the absorption of these vitamins, you are pregnant or breastfeeding and if you are over 60 years of age.

You are at risk of deficiency of the B vitamins if.
We should supplement B vitamin deficiencies primarily from a varied and nutritious diet.
When choosing a medicine or supplement, check that all vitamins you need are present.
Before starting supplements, it is a good idea to consult your doctor.

Behind you is a solid dose of knowledge about B vitamins. At the end I have collected the most frequently asked questions for you. If you don't find the answers to yours - leave them in the comments, we will be happy to answer them together with an expert. Feel free to check out my other articles on vitamins, minerals and omega acids.

FAQ

Where are the most B vitamins found?

Most B vitamins can be found in nuts (almonds, walnuts), seeds (pumpkin, sunflower), beans, liver, poultry, eggs, dairy products, fish (salmon, mackerel, sardines), spinach. It is worth sourcing B vitamins from a varied diet and relying on animal and plant sources.

Can B vitamins be overdosed?

B vitamins are difficult to overdose on as the excess is excreted in the urine. Too high a concentration of these vitamins in the blood can manifest as headache, nausea, vomiting, weakness, uneven heartbeat, among other symptoms.

How long can B vitamins be taken?

The duration of supplementation with B vitamins is an individual matter that depends on the state of health, the deficiency, the diet, the preparations used, the doses. The duration and intensity of supplementation is decided by your doctor. Remember that it is best to obtain vitamins from a varied and nutritious diet.

How to quickly correct a B vitamin deficiency?

B vitamin deficiencies are best supplemented through a balanced diet. If this is not enough, it is worth reaching for a medication or dietary supplement. Supplementation should be consulted with your doctor, who may order diagnostic tests and prescribe an individualised dosage.

Do you need to take breaks from B vitamin supplementation?

The dosage and how long you should supplement with B vitamins is decided by your doctor based on an individual assessment of your health. Remember, it is recommended that you meet your daily requirements for these vitamins with a balanced and varied diet.

What does the B vitamin complex help with?

B vitamins: can alleviate neuropathic pain, support the proper functioning of the nervous system, can prevent Parkinson's disease, have a positive effect on mood, mental health and resistance to stress. They are also important for a properly functioning cardiovascular system.

Do B vitamins help with aches and pains?

Animal studies suggest that B vitamins may help relieve pain. If you have neuropathic pain, your doctor may prescribe B-vitamin complex drugs or injections by prescription. If you suffer from chronic pain, see your doctor to diagnose the cause.

Resources

See all

A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention | NEJM. (n.d.). Retrieved March 21, 2023, from https://www.nejm.org/doi/10.1056/NEJMoa1506197

Almoallim, H., Mehdawi, F. S., Cheikh, M. M., Al-dhaheri, F., & Aqeel, A. M. (2016). Reversible Vitamin B12 Deficiency Presenting with Acute Dementia, Paraparesis, and Normal Hemoglobin. Case Reports in Neurological Medicine, 2016, 4301769. https://doi.org/10.1155/2016/4301769

Al-Musharaf, S., McTernan, P. G., Hussain, S. D., Aleisa, K. A., Alnaami, A. M., Wani, K., Saravanan, P., & Al-Daghri, N. (2021). Prevalence and Indicators of Vitamin B12 Insufficiency among Young Women of Childbearing Age. International Journal of Environmental Research and Public Health, 18(1), Article 1. https://doi.org/10.3390/ijerph18010001

Anemia-Vitamin B12-Deficiency Anemia | NHLBI, NIH. (2022, March 24). https://www.nhlbi.nih.gov/health/anemia/vitamin-b12-deficiency-anemia

Ankar, A., & Kumar, A. (2022). Vitamin B12 Deficiency. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK441923/

Ata, F., Bint I Bilal, A., Javed, S., Shabir Chaudhry, H., Sharma, R., Fatima Malik, R., Choudry, H., & Bhaskaran Kartha, A. (2020). Optic neuropathy as a presenting feature of vitamin B-12 deficiency: A systematic review of literature and a case report. Annals of Medicine and Surgery, 60, 316-322. https://doi.org/10.1016/j.amsu.2020.11.010

Balta, I., & Ozuguz, P. (2014). Vitamin B12-induced acneiform eruption. Cutaneous and Ocular Toxicology, 33(2), 94-95. https://doi.org/10.3109/15569527.2013.808657

Bistas, K. G., & Tadi, P. (2023). Biotin. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK554493/

Boston, 677 Huntington Avenue, & Ma 02115 +1495-1000 (2019, June 4). Vitamin B12. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/

Boston, 677 Huntington Avenue, & Ma 02115 +1495-1000 (2020, Aug 11). Pantothenic Acid - Vitamin B5. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/pantothenic-acid-vitamin-b5/

Brescoll, J., & Daveluy, S. (2015). A review of vitamin B12 in dermatology. American Journal of Clinical Dermatology, 16(1), 27-33. https://doi.org/10.1007/s40257-014-0107-3

Calderón-Ospina, C. A., & Nava-Mesa, M. O. (2019). 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

Christen, W. G., Glynn, R. J., Chew, E. Y., Albert, C. M., & Manson, J. E. (2009a). Folic Acid, Pyridoxine, and Cyanocobalamin Combination Treatment and Age-Related Macular Degeneration in Women: the Women's Antioxidant and Folic Acid Cardiovascular Study. Archives of Internal Medicine, 169(4), 335-341. https://doi.org/10.1001/archinternmed.2008.574

Christen, W. G., Glynn, R. J., Chew, E. Y., Albert, C. M., & Manson, J. E. (2009b). Folic acid, pyridoxine, and cyanocobalamin combination treatment and age-related macular degeneration in women: the Women's Antioxidant and Folic Acid Cardiovascular Study. Archives of Internal Medicine, 169(4), 335-341. https://doi.org/10.1001/archinternmed.2008.574

Contributors, W. E. (n.d.-a). What Is A Thiamine Deficiency? WebMD. Retrieved March 21, 2023, from https://www.webmd.com/vitamins-and-supplements/what-is-a-thiamine-deficiency

Contributors, W. E. (n.d.-b). What Is Beriberi? WebMD. Retrieved March 21, 2023, from https://www.webmd.com/brain/what-is-beriberi

Derin, S., Koseoglu, S., Sahin, C., & Sahan, M. (2016). Effect of vitamin B12 deficiency on olfactory function. International Forum of Allergy & Rhinology, 6(10), 1051-1055. https://doi.org/10.1002/alr.21790

Effect of B-Vitamin Therapy on Progression of Diabetic Nephropathy: A Randomized Controlled Trial | Nephrology | JAMA | JAMA Network. (n.d.). Retrieved March 21, 2023, from https://jamanetwork.com/journals/jama/fullarticle/185758

Fanidi, A., Carreras-Torres, R., Larose, T. L., Yuan, J.-M., Stevens, V. L., Weinstein, S. J., Albanes, D., Prentice, R., Pettinger, M., Cai, Q., Blot, W. J., Arslan, A. A., Zeleniuch-Jacquotte, A., McCullough, M. L., Le Marchand, L., Wilkens, L. R., Haiman, C. A., Zhang, X., Stampfer, M. J., ... on behalf of the LC3 consortium and the TRICL consortium. (2019). Is high vitamin B12 status a cause of lung cancer? International Journal of Cancer, 145(6), 1499-1503. https://doi.org/10.1002/ijc.32033

FoodData Central. (n.d.). Retrieved March 21, 2023, from https://fdc.nal.usda.gov/fdc-app.html#/

Foods High in Vitamin B5 (Pantothenic acid) (1st-20th) | Whole Food Catalog. (n.d.). Retrieved February 14, 2023, from https://wholefoodcatalog.info/nutrient/vitamin_b5(pantothenic_acid)/foods/high/1/#_2nd

Graells, J., Ojeda, R. M., Muniesa, C., Gonzalez, J., & Saavedra, J. (2009). Glossitis with linear lesions: An early sign of vitamin B12 deficiency. Journal of the American Academy of Dermatology, 60(3), 498-500. https://doi.org/10.1016/j.jaad.2008.09.011

Jackson, J. (2017, August 23). Vitamin B supplements linked to lung cancer - here's why you probably don't need to worry. The Conversation. http://theconversation.com/vitamin-b-supplements-linked-to-lung-cancer-heres-why-you-probably-dont-need-to-worry-82806

Jarosza, M., Rychlik, E., Stoś, K., & Charzewska, J. (n.d.). Nutrition standards for the Polish population and their application. https://www.pzh.gov.pl/wp-content/uploads/2020/12/Normy_zywienia_2020web-1.pdf

Jatoi, S., Hafeez, A., Riaz, S. U., Ali, A., Ghauri, M. I., Zehra, M., Jatoi, S., Hafeez, A., Riaz, S. U., Ali, A., Ghauri, M. I., & Zehra, M. (2020). Low Vitamin B12 Levels: An Underestimated Cause Of Minimal Cognitive Impairment And Dementia. Cureus, 12(2). https://doi.org/10.7759/cureus.6976

Kaur, D., Rasane, P., Singh, J., Kaur, S., Kumar, V., Mahato, D. K., Dey, A., Dhawan, K., & Kumar, S. (n.d.). Nutritional Interventions for Elderly and Considerations for the Development of Geriatric Foods. Current Aging Science, 12(1), 15-27. https://pubmed.ncbi.nlm.nih.gov/31109282/

Kennedy, D. O. (2016a). B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068

Kennedy, D. O. (2016b). B Vitamins and the Brain: Mechanisms, Dose and Efficacy-A Review. Nutrients, 8(2), Article 2. https://doi.org/10.3390/nu8020068

Khan, K. M., & Jialal, I. (2022). Folic Acid Deficiency. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK535377/

Kobayashi, A., & Iwasaki, H. (2020). Pernicious anemia presenting as glossitis. CMAJ : Canadian Medical Association Journal, 192(16), E434. https://doi.org/10.1503/cmaj.191331

Kopruszinski, C. M., Reis, R. C., & Chichorro, J. G. (2012). B vitamins relieve neuropathic pain behaviors induced by infraorbital nerve constriction in rats. Life Sciences, 91(23), 1187-1195. https://doi.org/10.1016/j.lfs.2012.08.025

Langan, R. C., & Goodbred, A. J. (2017). Vitamin B12 Deficiency: Recognition and Management. American Family Physician, 96(6), 384-389. https://pubmed.ncbi.nlm.nih.gov/28925645/

Leishear, K., Boudreau, R. M., Studenski, S. A., Ferrucci, L., Rosano, C., de Rekeneire, N., Houston, D. K., Kritchevsky, S. B., Schwartz, A. V., Vinik, A. I., Hogervorst, E., Yaffe, K., Harris, T. B., Newman, A. B., Strotmeyer, E. S., & for the Health, Aging and Body Composition Study. (2012). Relationship Between Vitamin B12 and Sensory and Motor Peripheral Nerve Function in Older Adults. Journal of the American Geriatrics Society, 60(6), 1057-1063. https://doi.org/10.1111/j.1532-5415.2012.03998.x

Martel, J. L., Kerndt, C. C., Doshi, H., & Franklin, D. S. (2023). Vitamin B1 (Thiamine). In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK482360/

Moore, W. (n.d.). What Is Wernicke-Korsakoff Syndrome? WebMD. Retrieved March 21, 2023, from https://www.webmd.com/brain/wernicke-korsakoff-syndrome-facts

Office of Dietary Supplements-Biotin. (n.d.). Retrieved March 21, 2023, from https://ods.od.nih.gov/factsheets/Biotin-Consumer/

Office of Dietary Supplements-Pantothenic Acid. (n.d.). Retrieved February 14, 2023, from https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/

Office of Dietary Supplements-Vitamin B12. (n.d.). Retrieved March 21, 2023, from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Oh, R., & Brown, D. L. (2003). Vitamin B12 deficiency. American Family Physician, 67(5), 979-986. https://pubmed.ncbi.nlm.nih.gov/12643357/

Oliai Araghi, S., Kiefte-de Jong, J. C., van Dijk, S. C., Swart, K. M. A., van Laarhoven, H. W., van Schoor, N. M., de Groot, L. C. P. G. M., Lemmens, V., Stricker, B. H., Uitterlinden, A. G., & van der Velde, N. (2019). Folic Acid and Vitamin B12 Supplementation and the Risk of Cancer: Long-term Follow-up of the B Vitamins for the Prevention of Osteoporotic Fractures (B-PROOF) Trial. Cancer Epidemiology, Biomarkers & Prevention: A Publication of the American Association for Cancer Research, Cosponsored by the American Society of Preventive Oncology, 28(2), 275-282. https://doi.org/10.1158/1055-9965.EPI-17-1198

Pantothenic Acid. (2014, April 22). Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/pantothenic-acid

Pantothenic Acid-An overview | ScienceDirect Topics. (n.d.). Retrieved February 14, 2023, from https://www.sciencedirect.com/topics/chemistry/pantothenic-acid

Pantothenic Acid-Health Encyclopedia-University of Rochester Medical Center. (n.d.). Retrieved February 14, 2023, from https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitaminb-5

Paraskevi, P. (2010). The role of vitamin B12 in DNA modulation mechanisms. Frontiers in Pharmacology, 1. https://doi.org/10.3389/conf.fphar.2010.60.00140

Pawlak, R., Lester, S. E., & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: A review of literature. European Journal of Clinical Nutrition, 68(5), Article 5. https://doi.org/10.1038/ejcn.2014.46

Reynolds, E. H. (2014). Chapter 61-The neurology of folic acid deficiency. In J. Biller & J. M. Ferro (Eds.), Handbook of Clinical Neurology (Vol. 120, pp. 927-943). Elsevier. https://doi.org/10.1016/B978-0-7020-4087-0.00061-9

Sandoval, C., Farías, J., Zamorano, M., & Herrera, C. (2022). Vitamin Supplements as a Nutritional Strategy against Chronic Alcohol Consumption? An Updated Review. Antioxidants, 11(3), Article 3. https://doi.org/10.3390/antiox11030564

Sangle, P., Sandhu, O., Aftab, Z., Anthony, A. T., & Khan, S. (n.d.). Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression. Cureus, 12(10), e11169. https://doi.org/10.7759/cureus.11169

Sanvictores, T., & Chauhan, S. (2022). Vitamin B5 (Pantothenic Acid). In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK563233/

Sarwar, M. F., Sarwar, M. H., Sarwar, M., Sarwar, M. F., Sarwar, M. H., & Sarwar, M. (2021). Deficiency of Vitamin B-Complex and Its Relation with Body Disorders. In B-Complex Vitamins-Sources, Intakes and Novel Applications. IntechOpen. https://doi.org/10.5772/intechopen.99456

Selhub, J., Bagley, L. C., Miller, J., & Rosenberg, I. H. (2000). B vitamins, homocysteine, and neurocognitive function in the elderly1,2,3,4. The American Journal of Clinical Nutrition, 71(2), 614S-620S. https://doi.org/10.1093/ajcn/71.2.614s

Siddiqua, T. J., Ahmad, S. M., Ahsan, K. B., Rashid, M., Roy, A., Rahman, S. M., Shahab-Ferdows, S., Hampel, D., Ahmed, T., Allen, L. H., & Raqib, R. (2016). Vitamin B12 supplementation during pregnancy and postpartum improves B12 status of both mothers and infants but vaccine response in mothers only: A randomized clinical trial in Bangladesh. European Journal of Nutrition, 55(1), 281-293. https://doi.org/10.1007/s00394-015-0845-x

Song, W. O., Wyse, B. W., & Hansen, R. G. (1985). Pantothenic acid status of pregnant and lactating women1. Journal of the American Dietetic Association, 85(2), 192-198. https://doi.org/10.1016/S0002-8223(21)03582-3

The Effect of Pantothenic Acid Deficiency on Keratinocyte Proliferation and the Synthesis of Keratinocyte Growth Factor and Collagen in Fibroblasts. (n.d.). Retrieved February 14, 2023, from https://www.jstage.jst.go.jp/article/jphs/advpub/0/advpub_10224SC/_article/-char/ja/

Tucker, K. L., Hannan, M. T., Qiao, N., Jacques, P. F., Selhub, J., Cupples, L. A., & Kiel, D. P. (2005). Low plasma vitamin B12 is associated with lower BMD: The Framingham Osteoporosis Study. Journal of Bone and Mineral Research: The Official Journal of the American Society for Bone and Mineral Research, 20(1), 152-158. https://doi.org/10.1359/JBMR.041018

Vitamin B - Better Health Channel. (n.d.). Retrieved March 21, 2023, from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b

Vitamin B-12. (n.d.). Mayo Clinic. Retrieved March 21, 2023, from https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663

Vitamin B-12 and depression: Are they related? (n.d.). Mayo Clinic. Retrieved March 21, 2023, from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

Vitamin B12 Deficiency: Symptoms, Causes & Treatment. (n.d.). Cleveland Clinic. Retrieved March 21, 2023, from https://my.clevelandclinic.org/health/diseases/22831-vitamin-b12-deficiency

Vitamin B12 or folate deficiency anaemia-Symptoms. (2017, October 20). Nhs.Uk. https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/

Vitamin B-12 Supplementation during Pregnancy and Early Lactation Increases Maternal, Breast Milk, and Infant Measures of Vitamin B-12 Status | The Journal of Nutrition | Oxford Academic. (n.d.). Retrieved March 21, 2023, from https://academic.oup.com/jn/article/144/5/758/4578283

Vitamins and minerals-B vitamins and folic acid. (2017, October 23). Nhs.Uk. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019a). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients, 11(9), Article 9. https://doi.org/10.3390/nu11092232

Rate the article

4.5

Vote cast

411 opinions, rating: 4.5