The good news is that we can get most B vitamins from our daily meals. Due to specific health conditions, some athletes and pregnant women support their diet with a B-complex supplement, statistics reveal. This is due to their body’s increased need for nutrients.
B-complex vitamins are essential to good health, and their deficiency could hamper it. Keep reading to find out more about their benefits and possible side effects.
Top 10 B-Complex Statistics and Facts
- About 25% of alcoholics develop a vitamin B-1 deficiency.
- Vitamin B positively affects COVID-19 patients.
- The recommended daily dose of vitamin B-12 for those over 14 years is 2.4 mcg.
- Alcohol-induced vitamin B-1 deficiency may result in full-blown dementia.
- All types of meat are good sources of niacin (B-3) and pyridoxine (B-6).
- The global vitamin B market size could reach $1.3 trillion by 2024.
- Synthetic vitamin B-3 accounted for 90% of the vitamin B-3 market share in 2019.
- Vitamin B-1 food additive market was valued at $62 million in 2020.
- Lung cancer is a common problem for men supplementing B-12 and B-6 vitamins.
- Vitamin B-2 sales are expected to increase between 2021 and 2026.
General B-Complex Facts
B vitamins are incredibly beneficial nutrients. They regulate various functions from cell health to nerve function, enabling healthy and proper body functioning.
Let’s find out where they can be found, how their presence and absence affect the human body, and other exciting B vitamins statistics and facts.
1. Our body needs 13 vitamins, of which 8 make up the B group.
The role of B-complex vitamins is to help the body effectively utilize energy-yielding nutrients from our daily meal intake. Without them, chemical reactions pioneering one’s various body functions will lack the needed energy to perform their daily tasks.
Furthermore, the B group also helps in cell multiplication by creating new DNA, according to the vitamin B-complex facts.
2. Around 120,000 children with congenital disabilities are born in the US every year.
Not only do B vitamins have nutritional value, but each of them also plays a crucial role in preventing congenital disabilities (such as neural tube defects).
They also aid placenta growth, red blood cell production, maintenance of blood glucose level, brain development, etc.
3. About 25% of alcoholics develop a vitamin B-1 deficiency.
It might take as little as 10 days to develop thiamine deficiency symptoms. Some of the initial symptoms include pins and needles in the feet or hands. Severe cases may lead to cardiac damage, fluid retention, and nervous system damage.
4. Between 5–8% of pregnant women suffer from preeclampsia.
Preeclampsia is one of the most occurring pregnancy complications faced by expectant mothers worldwide. Expert studies suggest that preeclampsia develops when a woman’s placenta isn’t functioning the way it’s supposed to.
However, the B-complex vitamins we use help foster the development and proper functioning of the placenta when taken early on or before pregnancy.
5. B vitamins increase testosterone levels in males.
One of the critical benefits of B-complex vitamins is the production of testosterone hormones in both males and females (especially males).
Extensive research on B-complex consumption has shown the importance of all B vitamins in testosterone production, especially B-6, B-3, and B-12.
6. Vitamin B positively affects COVID-19 patients.
Here are some recent B-complex vitamins facts related to COVID. Vitamin B could serve as an excellent addition to standard treatment of COVID-19 patients, as it plays an essential role in energy metabolism, cell functioning, and proper immune function.
Studies show that vitamin B can assist innate and adaptive immune responses, improve respiratory function, and reduce inflammatory cytokine levels, leading to a reduced length of hospital stay.
7. A deficiency in vitamin B-12 increases the risk of neuropsychiatric disorders.
Neuropsychiatric disorder encompasses a range of illnesses, from seizures and depression to anxiety, migraines, etc.
Vitamin B-12 directly impacts our mood, energy levels, and the healthy functioning of the nervous system, as revealed by the statistics on the use of the B complex for treating depression.
However, it’s often needed in minute quantities compared to other B vitamins, as it easily gets stored in the liver for a more extended period.
8. Vitamins B-2, B-12, and B-1 are present in most energy drinks.
B-complex statistics show that vitamin B successfully helps build or break carbohydrates, fats, and protein, causing less stress to the body and reducing tiredness. During the breakdown process, riboflavin, B-12 vitamin, and thiamine provide the body with instant energy supplies.
The statistics on the use of B vitamins for energy reveal they further aid the breakdown process and hemoglobin formation. This, in turn, leads to increased energy levels.
9. The recommended daily dose of vitamin B12 for those over 14 years is 2.4 mcg.
Whole foods are the best source of vitamin B-12. However, they’re not always enough to ensure adequate daily vitamin B-12 intake. Therefore, some people might have to resort to fortified foods and supplements.
These alternative sources of vitamin B-12 are especially beneficial for people over 50 who have difficulties absorbing this nutrient on their own.
10. B-complex vitamins are water-soluble.
Because B vitamins are water-soluble, they are easily excreted through urine and cannot be stored for long in our body. Following the adequate intake of needed minerals, the body eliminates the excess of its B vitamins through urine.
According to the facts on foods high in B vitamins, the yellowish urine color is due to the presence of vitamin B-2 in the excreted waste. The next time you encounter such discolored urine, know that it’s not a cause for concern, as your body is only naturally ridding itself of excess vitamins.
11. Alcohol-induced vitamin B-1 deficiency may result in full-blown dementia.
There’s a strong connection between adequate levels of B vitamins and the brain and its health, especially in alcohol use disorder patients. Vitamin B-1 is responsible for maintaining the blood-brain barrier, preventing iron deposition in the brain.
Excessive alcohol consumption decreases vitamin B1 levels, disrupting the blood-brain barrier integrity, allowing iron accumulation in the brain. This, in turn, leads to oxidative tissue damage and the increased risk of neurodegenerative diseases, including alcohol-related dementia.
Vitamin B Complex in Foods
Vitamins aren’t exclusively found in tablets. On the contrary, food is the best source of minerals and nutrients, including B-complex vitamins.
Let’s see which foods are the best vitamin B repositories.
12. Salmon is an excellent source of vitamins B-12, B-6, and B-3.
According to studies on the sources of B vitamins, a meal is considered rich in a specific B vitamin if it contains at least 20% of the required daily intake (RDI) of that vitamin per serving.
Salmon is a good source of various B vitamins, including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, and cobalamin.
A 100-gram serving of cooked salmon contains:
- Niacin (B-3)—50% of the RDI
- Pantothenic acid (B-5)—19% of the RDI
- Thiamine (B-1)—18% of the RDI
- Riboflavin (B-2)—29% of the RDI
- Pyridoxine (B-6)—47% of the RDI
- Cobalamin (B-12)—51% of the RDI
13. Leafy greens contain a high amount of folate.
The B-complex statistics show that various leafy greens such as spinach, lettuce, turnip, and collard contain a high amount of folate with some other B vitamins such as riboflavin, thiamine, and niacin.
14. All types of meat are good sources of niacin (B-3) and pyridoxine (B-6).
If you’re looking to increase your B-complex levels, natural sources include chicken, pork, red meat, and turkey.
Chicken and turkey provide the body with ample amounts of niacin and pyridoxine. Pork is known for its high thiamine content, coupled with the presence of both niacin and pyridoxine.
Other B vitamins found in small quantities in meat are cobalamin (B-12) and pantothenic acid (B-5).
15. Animal liver is an excellent source of biotin and other B vitamins.
When it comes to the vitamin B complex in organs, regardless of their source (chicken, turkey, sheep, or lamb), the liver is packed with it.
A 100-gram serving of beef liver contains:
- Niacin (B-3)—87% of the RDI
- Pantothenic acid (B-5—69% of the RDI
- Thiamine (B-1)—12% of the RDI
- Riboflavin (B-2)—201% of the RDI
- Folate (B-9)—65% of the RDI
- Cobalamin (B-12)—1,386% of the RDI
- Pyridoxine (B-6)—51% of the RDI
- Biotin (B-7)—138% of the RDI
16. Boiled eggs have high biotin levels.
Boiled eggs are some of the best sources of B vitamins, and they are particularly rich in biotin.
Other B vitamins contained in boiled eggs include riboflavin, folate, cobalamin, and pantothenic acid.
One boiled egg contains:
- Riboflavin (B-2)—15% of the RDI
- Folate (B-9)—5% of the RDI
- Pantothenic acid (B-5)—7% of the RDI
- Biotin (B-7)—33% of the RDI
- Cobalamin (B-12)—9% of the RDI
17. Milk is a good source of riboflavin (B-2).
According to the B vitamins facts, milk is an excellent source of riboflavin. Namely, 240 ml of milk contains 26% of the required daily intake of riboflavin.
Other B vitamins found in 240 ml of milk are:
- Thiamine (B-1 vitamin)—7% of RDI
- Pantothenic acid (B-5)—9% of the RDI
- Cobalamin (B-12)—18% of the RDI
18. Beef is high in vitamins B-12, B-6, and B-3.
Vitamin B statistics reveal that beef contains an ample amount of cobalamin (B-12), pyridoxine (B-6), and niacin (B-3).
Other B vitamins found in beef in small quantities are thiamine (B-1), riboflavin (B-2), and pantothenic acid (B-5).
19. Legumes contain high levels of folate.
Legumes are an essential source of folate (the vitamin needed in significant quantities by pregnant women). So if you are looking to increase your levels of B vitamins, statistics reveal that legumes are the way to go.
Other B vitamins found in small quantities in legumes include thiamin (B-1), riboflavin (B-2), niacin (B-3), and pantothenic acid (B-5).
20. Fortified cereals are reinforced with high amounts of vitamins B-3, B-6, B-1, B-7, and B-9.
Fortified cereals like oats are processed foods that have had their end product fortified with essential B vitamins such as thiamine, riboflavin, niacin, folate, biotin, or pyridoxine.
According to the statistics on the B-vitamins supplement in cereals, depending on the meal, the amount of each B vitamin contained in fortified cereals may vary. However, most of these fortified cereals have at least 25% of the RDI of specific B vitamins, and others contain up to 100%.
B-Complex Supplement Statistics
This section tackles the basic information, such as dosage, potential effects, target groups, etc. Additionally, it includes the most recent statistics and predictions about the B complex vitamins market value fluctuations.
21. The global vitamin B market size could reach $1.3 trillion by 2024.
These days, you will often find health professionals prescribing B vitamins for energy to their athlete patients to help their body keep up with the high energy demands.
Also, pharmaceutical companies are actively involved in the use of B vitamins to help patients, such as pregnant women and those suffering from skin diseases, overcome some of their health challenges.
These and many more have led to the rise of B-complex supplement sales, causing a spike in the global market value over the past few years.
22. Synthetic vitamin B-3 accounted for 90% of the vitamin B-3 market share in 2019.
One of the reasons for this is that synthetic vitamin B3 is more stable than natural vitamin B3, and its production costs much less than natural vitamin B3 production.
Furthermore, natural sources of B vitamins and raw materials for vitamin extraction are more challenging to come by than coal tar, formaldehyde, acids, ammonia, and 3-cyanopyridine synthetic vitamins are made from.
23. 40–55% of adults get their required daily intake (RDI) of the vitamin B complex from their daily meals.
Almost all of the foods we eat daily contain B vitamins. This makes it easier to get the right amount of B vitamins needed by our body to function properly.
However, activities like excessive alcohol drinking, smoking, and sickness can prevent our body from adequately utilizing B vitamins coming from our daily meals. In such cases, supplements are often recommended.
24. Excessive vitamin B12 intake can cause acne.
Luckily, exceeding the recommended daily vitamin B dosage doesn’t lead to toxicity and severe side effects.
25. Vitamin B-3 offers protection from UV exposure, given the correct vitamin B dosage.
People who are often exposed to UV lights should keep a close watch on their vitamin B-3 levels, as this vitamin can help protect skin cells from the harmful effects of UV lights.
A recent study involving non-melanoma skin cancer patients found that treating skin cells with vitamin B-3 (nicotinamide) 24h before UV irradiation protects them from UV-induced DNA damage and oxidative stress.
Vitamin B-3 treatment improved DNA damage repair, decreased antioxidant expression, and reduced inflammation.
26. People above 50 years may need to supplement their diet with the vitamin B complex to get their vitamin B-12 RDI.
Vitamin B-12 is one of the most essential B vitamins. Our body needs it for many cellular activities. The research on the B-complex supplement usage has shown that 10–30% of older adults are incapable of producing enough stomach acid to absorb vitamin B-12. This may lead to a deficiency in B-12, causing depression and mood disturbances in the elderly.
27. Vegans are at high risk of developing a vitamin B-12 deficiency.
(Medical News Today)
The primary sources of vitamin B-12 are animal and dairy products, as revealed by facts on the benefits of B vitamins. However, vegans do not eat any form of meat or fish, or any dairy products. Such a diet pattern can significantly reduce their vitamin B-12 intake unless administered through supplements or injections.
28. Vitamin B-1 food additive market was valued at $62 million in 2020.
This data was extracted from statistics on B-complex vitamins sales for 2020. Furthermore, this market could reach a staggering $77 million by the end of 2027. Experts predict a steady growth at 3.5% CAGR between 2022 and 2027.
Top market players include:
- Jiangxi Tianxin
- Huazhong Pharma
- Xinfa Pharmaceutical
- Brother Enterprises
29. Pregnant women are at a higher risk of developing a deficiency of folates (B-9) and cyanocobalamin (B-12).
(Medical News Today)
Nursing mothers need to provide children with B vitamins. Folate, for example, is given to nursing mothers to help prevent congenital disabilities.
Moreover, vitamins B-6, B-9, and B-12 help prevent preeclampsia in nursing mothers, as the B-complex supplement statistics reveal.
30. Vitamin B-2 sales are expected to increase between 2021 and 2026.
Vitamin B-2 is one of the B-complex vitamins used in pharmaceuticals, food, and animal feed and whose sales could soar in the following five years.
Experts project a growth of 4.7% CAGR in the forecast period and the market reaching $11.88 billion by 2026. This could be a significant increase compared with B complex vitamins sales in 2020 and 2021, when market size amounted to around $9 billion.
The top 5 players in the vitamin B-2 market include:
- Guangji Pharmaceutical
- Shanghai Acebright Pharmaceuticals
- NB GROUP
B-Complex Supplement Use
Vitamin B-complex is hailed as a nutrient that supports many aspects of general health. It’s common knowledge that supplementing with it provides numerous benefits. But what happens when the dosage isn’t correct? Can B-complex vitamins cause a side effect or two?
Let’s take a look at various effects of vitamin B-complex use and misuse.
31. Lung cancer is a common problem for men supplementing B-12 and B-6 vitamins.
According to the research on the relationship between B vitamins and cancer, smoking is the leading cause of lung cancer. However, research conducted on frozen samples collected from individuals with lung cancer shows that high levels of vitamin B-12 can also increase the chances of developing lung cancer by 15%.
If you are the type that uses B-complex supplements, you may want to consider acquiring your B vitamins naturally through dairy products.
32. Excessive intake of niacin (vitamin B-3) can cause liver damage.
By prescription, niacin can be used to eradicate bad cholesterol known as low-density lipoprotein (LDL) from the body through the increased formation of high-density lipoprotein. However, excess niacin can hamper the liver’s function, thereby causing damage, amongst other complications.
According to the statistics on B complex consumption rates, over 6,000 mg of niacin daily is considered an overdose.
33. Taking too much vitamin B6 may result in skin lesions.
Though B vitamins overdose is rare, taking excessive doses can lead to adverse effects. Besides skin lesions, taking 1–6 g of vitamin B6 can cause nausea, heartburn, and sensitivity to light.
34. Exceeding vitamin B dosage (vitamin B9) can impair the immune system function.
Additionally, it can negatively affect mental function.
35. B-complex supplements can help boost mental health and reduce stress.
As many as 215 healthy men were treated with supplements having a high vitamin B dosage for 33 days. The results were improved mental health, mental fatigue, reduced stress levels, and enhanced cognitive performance.
How much vitamin B complex should I take daily?
The required daily intake of B-complex vitamins varies by age, gender, profession, and health conditions. However, healthy individuals without special needs can stick to the following recommended daily dosage:
- B-1—1.2 mg
- B-2—1.3 mg
- B-3—16 mg
- B-5—5 mg (RDA unestablished)
- B-6—1.3 mg
- B-7—30 mcg (RDA unestablished)
- B-9—400 mcg
- B-12—2.4 mcg
- B-1—1.1 mg
- B-2—1.1 mg
- B-3—14 mg
- B-5—5 mg (RDA not established)
- B-6—1.3 mg
- B-7—30 mcg (RDA not established)
- B-9—400 mcg
- B-12—2.4 mcg
Is it better to take B complex or individual B vitamins?
According to B-complex statistics, it’s always better to take B-complex vitamins. This ensures that the body has all the necessary B vitamins in the right proportion to avoid a deficiency of one or more of the B vitamins.
Does B complex help with mood?
B vitamins can help you overcome stress, improve your mental head, and boost your overall mood.
What do B vitamins do?
B vitamins help the body break down carbohydrates, fat, and protein for the release of energy. They directly impact an individual’s energy level. Without their activities, the body is incapable of adequately utilizing food intake to meet up the energy demands needed for our daily activities.
B vitamins also directly impact overall cell health and brain function, as revealed by statistics on the relationship between B vitamins and the brain.
What foods are high in B vitamins?
They include the following:
- Boiled eggs
- Leafy greens
- Fortified cereals
What is the primary role of the B vitamins?
According to the B-complex statistics, B vitamins’ primary role is to help the body break down food substances to release energy.
How many B vitamins are there?
There eight B vitamins in total, and they are:
- 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)
How long does it take for a B-complex to work?
You may feel the effects of B vitamins as early as in the first 24h from taking them. You may experience better sleep, improved digestion, and a mild energy boost.
These B-complex statistics show that B vitamins are an integral part of how our body uses various foods to produce the energy needed to carry out our daily activities.
A lack of one or all B vitamins can keep our body in a state of fatigue and lead to other health complications.
Similarly, an excess of each of the B vitamins can be harmful, so try to stay safe.