The vitamin B complex is a group of vitamins that includes thiamine, riboflavin, niacin, B-6, folic acid, B-12, pantothenic acid, biotin, and choline. Some of the benefits of vitamin B complex supplements include increased energy, improved or more stable moods, healthier skin, hair, and eyes. Vitamins are important for the proper functioning of the nervous system and the immune system.

Actually, adequate amounts of the vitamin B complex group are needed daily to ensure the proper functioning of many systems in the human body. Niacin (found in the vitamin B complex group) is found in all cells of the human body. Inadequate amounts of niacin in the diet can result in dermatitis (dry, itchy, inflamed skin), muscle pain, cramps, exhaustion, insomnia, indigestion, mental problems, mouth sores, and loss of appetite.

Another very important part of the vitamin B complex group is folate, known until recently as folic acid. Healthy men and women over the age of 13 need at least 400 mg per day. Pregnant or breastfeeding women need more to meet the growing needs of babies. Impairments can result in a variety of learning disabilities and growth problems.

No upper limits have been established for the vitamin B complex group. No toxic effects have been observed, except after intravenous injections of pharmaceutical amounts. When taken by mouth, the body uses what it needs and excretes whatever is left over.

The benefits of vitamin B complex for the elderly include better memory and mood. Regardless of their age, most people notice an improvement in memory and ability to concentrate, as well as a decrease in feelings of depression and irritability.

The body uses the vitamin B complex to convert carbohydrates into glucose, which is then converted into energy by cells, commonly known as metabolism. Symptoms of vitamin B complex deficiency are similar to symptoms of low blood sugar. Increased irritability is one of the first symptoms. Those with slow metabolisms or problems controlling their weight often benefit from vitamin B complex supplements.

Most people who start taking a vitamin B complex supplement notice an increase in energy right away. If you suffer from dry skin or hair, it may take a few weeks for you to notice a difference, but you will see improvement.

It is almost impossible to get adequate amounts of the vitamin B complex in a typical daily diet. Also, certain things increase a person’s daily needs for vitamin B complex. Drinking coffee or alcohol increases the need for B vitamins. Taking birth control pills, sulfonamides, and sleeping pills increases the need for the vitamin B complex group. Interestingly, a lack of vitamin B complex in the diet can lead to insomnia, which could lead to someone to request a sleeping pill, which increases the need for vitamins. Before taking a sleeping pill, you may want to review your diet and whether you are consuming adequate amounts from the vitamin B complex group.