Osteoporosis Awareness Month: Vitamin B Complex Health Benefits

Image source: BeetsAvocados , Potatoes

“To eat is a necessity, but to eat intelligently is an art.”

– La Rochefoucauld

Vitamin B complex is composed of eight B vitamins each contributing to overall bodily functions.  B vitamins are the building blocks of a healthy body with a direct connection to our energy levels, brain function and cell metabolism.  

  • B-1 (thiamine) 
  • B-2 (riboflavin) 
  • B-3 (niacin) 
  • B-5 (pantothenic acid) 
  • B-6 (pyridoxine) 
  • B-7 (biotin) 
  • B-9 (folic acid) 
  • B-12 (cobalamin) 

Benefits of Vitamin B complex:

  • prevents infection by supporting / promoting cell health 
  • growth of red blood cells 
  • energy levels 
  • eyesight / vision 
  • healthy brain function 
  • good digestion / healthy appetite 
  • proper nerve function 
  • hormones and cholesterol production 
  • cardiovascular health 
  • muscle tone 

Impact on Women’s Health 

If pregnant and breastfeeding vitamin B complex plays a critical role in fetal brain development plus reducing the risk of birth defects.  

Impact on Men’s Health 

As men age the testosterone levels decrease.  Vitamin B complex is thought to increase testosterone levels.  

Recommended Daily Amount 

Vitamin B Complex

Women*  Men

B-1 (thiamine) 

1.1 mg 1.2 mg

B-2 (riboflavin) 

1.1 mg 1.3 mg

B-3 (niacin) 

14 mg 16 mg

B-5 (pantothenic acid) 

5 mg (RDA not established)  5 mg (RDA not established) 

B-6 (pyridoxine) 

1.3 mg  1.3 mg

B-7 (biotin) 

30 mcg (RDA not established) 30 mcg (RDA not established)

B-9 (folic acid) 

400 mcg 400 mcg

B-12 (cobalamin) 

2.4 mcg 2.4 mcg


* Women who are pregnant and older adults require higher amounts of vitamin B complex and should consult with their medical doctor.

Health Conditions Impacting Absorption Rate

  • Celiac Disease 
  • HIV
  • Crohn’s Disease 
  • Alcohol Dependence 
  • Kidney Conditions 
  • Rheumatoid Arthritis 
  • Ulcerative Colitis
  • Inflammatory Bowel Disease (IBD)

Symptoms Related to Low Levels of Vitamin B

Note these common symptoms can overlap with other conditions, if you’re are experiencing any of these symptoms we suggest you discuss them in greater detail with your medical doctor.  

  • Skin rashes 
  • Cracks around the mouth 
  • Scaly skin on the lips 
  • Swollen tongue 
  • Fatigue 
  • Weakness 
  • Anemia 
  • Confusion 
  • Irritability or depression 
  • Nausea 
  • Abdominal cramps 
  • Diarrhea 
  • Constipation 
  • Numbness or tingling in the feet or hands 

Sources of Vitamin B Complex 

  • Milk 
  • Cheese 
  • Liver
  • Kidneys 
  • Meat (chicken and red meat) 
  • FIsh (tuna, mackerel, salmon) 
  • Shellfish (oysters, clams) 
  • Dark green vegetables (spinach and kale) 
  • Vegetables (beets, avocados, potatoes) 
  • Whole grains 
  • Beans (kidney beans, black beans, chickpeas) 
  • Nuts and seeds 

These are just a few suggestions to help you live your best life.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.


Bellows L, e. a. (2012). Water-soluble vitamins: B-complex and vitamin C. Retrieved from https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/

Folic acid and pregnancy. (2014). Retrieved from https://kidshealth.org/en/parents/preg-folic-acid.html

Gao Y, e. a. (2016). New perspective on impact of folic acid supplementation during pregnancy on neurodevelopment/autism in the offspring children — A systematic review. doi:10.1371/journal.pone.0165626

Hall-Flavin, D. (2016). Vitamin B-12 and depression: Are they related? Retrieved from https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

Mayo Clinic Staff. (2017). Vitamin B-12. Retrieved from https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663

NHS Staff. (2017). Vitamins and minerals. Retrieved from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

Oh RC, e. a. (2003). Vitamin B-12 deficiency. Retrieved from https://www.aafp.org/afp/2003/0301/p979.html

Stover, P. J. (2010). Vitamin B12 and older adults. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5130103/