photo of multiple supplements different color b-complex vitamins capsulesLike the other vitamins, the B-complex vitamins play a vital role in the body. B-complex vitamins are eight different vitamins that are grouped together due to the similarities in their properties and function.

In a Nutshell

One of the crucial roles of b-complex vitamins is the provision of more energy which if you are an athlete will enable you to train harder and even more often. B-complex vitamins also improve testosterone levels. But how exactly does it get these roles done? Is it important to you? We got all the information together for you to help you understand this important group.

It’s important to note that b-complex vitamins are water-soluble vitamins and therefore are dissolved and excreted in urine. That means that b-complex vitamins need to be taken in on a regular basis. That has been the genesis of deficiency problems as most people are not sure of where to get them from. This article covers the sources of these vitamins too and just how important it is as an ingredient of supplements.

B-Complex Vitamins: The 8 Types

The eight vitamins in the complex are:B-complex vitamins image of vitamin b with food graphics in background

  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folic Acid)
  • Vitamin B12 (Cobalamine)

To fully comprehend the major role played by this group, there is a need to look at each individual vitamin and what it does.

Vitamin B1 (Thiamin)

When you eat carbohydrates, they are broken down through metabolism to yield energy. The metabolism is greatly boosted by this Vitamin B1. Basically, the vitamin helps in the conversion of food to energy which takes your athletic performance to the next level. It is also crucial in signal transmission in the nervous system which makes mobility possible.

Rich sources of this vitamin include peas, milk, germ cereal and wholemeal bread. When you aren’t taking it adequately through diet, you may notice insomnia, irritability, loss of appetite and problems with digestion which are the common signs of deficiency. Whether dealing with a deficiency or in need of an extra punch, using supplements that contain this vitamin greatly helps you to safely get results.

Vitamin B2 (Riboflavin)

Another vitamin involved in the production of energy is Riboflavin. Breaking down carbohydrates, proteins, and fats to produce energy requires the presence of Vitamin B2 in adequate amounts. Studies also show that this vitamin is a powerful antioxidant that rids your body of toxins. The two uses make it a crucial component of many testosterone boosters and other supplements.

Eating of broccoli, spinach and almonds and drinking of milk or milk-related products will provide you with the Riboflavin that you need. Deficiency of this vitamin often shows up as skin problems where your skin gets dry and chapped.

Vitamin B3 (Niacin)

The metabolism of fatty acids and amino acids relies on Vitamin B3. Testosterone production relies on the metabolism of proteins and fats which this vitamin makes possible. Thus it boosts T levels. Besides the metabolism, it is also essential in the production and repair of DNA. It also plays a role in cellular signaling. If you are a bodybuilder or any other athlete, then this vitamin will be critical in meeting your needs. The metabolism gets you the energy you need and the DNA production and repair is key in your physique.

In the diet, you can get this vitamin from salmon, tuna, chicken, eggs, green fruit, and peanuts. If you are suffering from a deficiency, then eating more of these foods will help. The easier option is the use of supplements. Many supplements contain it including T-boosters.

Vitamin B5 (Pantothenic Acid)

When it comes to the production of hormones, Vitamin B5 is essential. Taking in this vitamin has been shown to boost levels of hormones like testosterone that will give you a competitive advantage in your athletic performance.

It also plays several other roles including

  • Production of the good cholesterol that is useful in many processes within your body
  • Formation of antibodies found on mucous membranes like the respiratory surfaces and mouth
  • Aiding in mobility of muscles
  • Supporting the role of Vitamin E

You can get this vitamin through the ingestion of avocado, plain yogurt, chicken, mushrooms and sweet potatoes. It is also available in many supplements on the market today.

Vitamin B6 (Pyridoxine)

Among the many documented actions of Vitamin B6, Amino Acid Metabolism, Red Blood Cell production and photo of man with muscles working out bodybuilder holding weightformation of neurotransmitters are perhaps the most important roles.

For you, the amino acid metabolism will greatly boost your bodybuilding quest. It’s essential to the production of the testosterone hormone. The red blood cell production means more oxygen is delivered to the muscles enabling you to work harder and longer without burning out. Neurotransmitters aid in your muscle mobility.

Foods like bananas, spinach, salmon, eggs, green cabbage and whole grains provide you with adequate amounts of the vitamin. However, if you need more of it to boost your workout routine then supplementation will be crucial.

Vitamin B7 (Biotin)

Perhaps the less know vitamin of this group is Biotin which is essential in fat and carbohydrate metabolism. It also plays an important role in gene expression and regulation. As an athlete, the metabolism will get more energy flowing through your body which allows you to do more. Gene expression and regulation keeps you growing normally so that even as you push harder in bodybuilding, you don’t end up looking asymmetrical.

It lowers homocysteine which reduces your risk for heart diseases. Especially with the increased risk for cardiovascular diseases as you get over 50years, this vitamin will be a savior.

Vitamin B9 (Folic Acid)

A very popular vitamin in this group is folic acid and you may have heard about it in one way or another. It is given as a supplement to pregnant women to help in the normal development of the baby. In your body, it plays several key roles that include:

  • Cell growth which will help you in building lean muscle tissue
  • Metabolism of amino acids which are the building blocks for the body and formation of testosterone
  • Formation of thrombocytes which are involved in blood clotting
  • White blood cell formation that protects you against diseases
  • Red Blood Cell production which aids oxygen transport to muscles that’s essential in resistance training

It is available in many foods like green vegetables, beans, spinach, beef, chicken liver and sheep meat. The reason for its common presence in supplements is because the demand in the body is often more than the supply from the food sources.

Vitamin B12 (Cobalamine)

The final vitamin in the group is cobalamine that is often called the ‘meat vitamin’ because deficiency is only noted in vegetarians. The reason behind that is that all the sources are meat including chicken, turkey, and beef. Milk and eggs also do supply the vitamin. The vitamin has several roles that include:

  • Production of DNA
  • Development of Red Blood Cells
  • Neurological function


The above functions that come with the use of b-complex vitamins will give a huge boost to your athletic performance. Through the boosting of metabolism, they result in more testosterone and energy that give you the peak performance you are looking for.

Safety and Side Effects

Being natural, b-complex vitamins are highly safe. However, just like any other ingredient, taking high doses becomes detrimental to the body. You will need to keep your intake within the recommended daily dosages.Dosages of b-complex vitamins b vitamins dose chart graph

The use of these vitamins has no side effects in your body. Extensive research has been done on the possibility of b-complex vitamins side effects; however, most studies concluded that it is highly safe. However, high dosages have been shown to have many adverse effects.

High Demand

Normally, you may not need to worry about b-complex vitamins because your daily diet will adequately supply them. However, there are several cases that result in a high demand and therefore necessitate increased intake. They include:

  • People who need an edge in their athletic performance
  • Pregnant women
  • Smoking
  • Alcohol and substance abuse
  • Vegetarians
  • The elderly
  • People with digestion problems

These groups of people need supplementation of the B-Complex Vitamins to meet their daily demands.


Although not apparent to many people, B-Complex Vitamins are extremely crucial in the normal functioning of the body. The roles of the eight vitamins in the production of testosterone, energy, blood cells, other hormones, cellular growth and many other functions make them essential. Being water soluble, there is a need for a regular intake that is often not adequately met by the diet. You can get the required amounts through supplements like our featured