B-complex statistics show that this group of vitamins has been growing in popularity over the last two decades. This is mainly due to the changes in our diet and health behaviors. These factors affect how the body absorbs and utilizes B vitamins.
The good news is that we can get most B vitamins from our daily meals. Due to certain 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
- Our body needs 13 vitamins, of which 8 make up the B group.
- Around 120,000 children with congenital disabilities are born in the US every year.
- Between 5–8% of pregnant women suffer from preeclampsia.
- Riboflavin, vitamin B-12, and vitamin B-1 are present in most energy drinks.
- Lung cancer is a common problem for men who supplement vitamins B-12 and B-6.
- Supplementing vitamins of the B complex can boost mental health and reduce stress.
- Vegans are at high risk of developing vitamin B-12 deficiency.
- 40–55% of adults get their required daily intake of the vitamin B complex from their daily meals.
- Global pharmaceutical vitamin B-complex market size could rise above $1.3 trillion by 2024.
- B-complex supplements can boost mental health and reduce stress.
General B-Complex 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. 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 that 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.
4. B vitamins increase testosterone levels in males.
One of the key 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.
5. 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 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.
6. 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 further aid the breakdown process and hemoglobin formation. This, in turn, leads to increased energy levels.
7. 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 excretes 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.
8. Excessive alcohol intake can affect the amount of vitamin B complex in the human body, thereby causing a deficiency.
Recent studies on the sources of B vitamins and the effects of alcohol on the B group have shown that excessive alcohol intake inhibits our body’s capacity to utilize nutrients in the foods we consume daily.
Since most of the B-complex vitamins needed for proper functioning are obtained from our daily meals, excessive alcohol intake can prohibit the body from adequately absorbing these nutrients, leading to a deficiency of one or more of the B vitamins.
Vitamin B Complex in Foods
9. Salmon is an excellent source of vitamins B-12, B-6, and B-3.
According to research, 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
10 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.
11. 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 (B12) and pantothenic acid (B5).
12. 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
13. 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 (B2)—15% of the RDI
- Folate (B9)—5% of the RDI
- Pantothenic acid (B5)—7% of the RDI
- Biotin (B7)—33% of the RDI
- Cobalamin (B12)—9% of the RDI
14. Milk is a good source of riboflavin (B-2).
According to the B vitamins facts, milk is a great 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 (B1 vitamin)—7% of RDI
- Pantothenic acid (B5)—9% of the RDI
- Cobalamin (B12)—18% of the RDI
15. 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).
16. Legumes contain high levels of folate.
Legumes are an important source of folate (the vitamin needed in large 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).
17. 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 contain at least 25% of the RDI of certain B vitamins, and others contain up to 100%.
B-Complex Supplement Statistics
18. 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.
19. 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.
20. 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 important 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.
21. 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.
22. 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 revealed by the B-complex supplement statistics.
B-Complex Supplement Use
23. 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 B12 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.
24. 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 the consumption rate of B vitamins, over 6,000 mg of niacin daily is considered an overdose.
25. B-complex supplements can help boost mental health and reduce stress.
As much as 215 healthy men were treated with a high dosage of B-complex supplements 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 is to ensure 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 breakdown 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 properly utilizing food intake to meet up with the energy demands needed for our daily activities.
B vitamins also have a direct impact on 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)
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.