Why should your B Complex be biologically active

Your Complete Guide to B-Vitamins

B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems. Although they can work together in the body, they also carry out their own unique functions.

In this article, we explore the function of B vitamins in the body and some key dietary sources of each.

We also look at the symptoms of each B vitamin deficiency.

This article originally appeared on the website of Medical News Today. It was medically reviewed by Alan Carter, Pharm.D. and written by Jennifer Berry on May 28, 2019. Follow Medical News Today by clicking the following link: https://www.medicalnewstoday.com/newsletter.

What are B vitamins?

B vitamins are important for making sure the body’s cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

There are eight types of B vitamin, each with their own function:

thiamin (vitamin B-1)
riboflavin (vitamin B-2)
niacin (vitamin B-3)
pantothenic acid (vitamin B-5)
vitamin B-6
biotin (vitamin B-7)
folate (vitamin B-9)
vitamin B-12

Together, they are called the vitamin B complex.

B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods.

However, those who struggle to meet their daily needs can use supplements.

People may develop B vitamin deficiencies if they do not get enough of the vitamins from their diet or supplements. They may also have a deficiency if their body cannot absorb nutrients properly, or if their body eliminates too much of them due to certain health conditions or medications.
Person pouring B vitamin nutritional supplements from bottle into palm

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Daily values

Healthcare professionals recommend that people get a certain amount of each vitamin per day to maintain good health.

The following table provides the daily values (DVs) of each B vitamin according to the Food and Drug Administration (FDA) in milligrams (mg) or micrograms (mcg):
Vitamins DVs for adults and children ages 4+ DVs if pregnant or breastfeeding
thiamin (B-1) 1.2 mg 1.4 mg
riboflavin (B-2) 1.3 mg 1.6 mg
niacin (B-3) 16 mg or equivalent 18 mg or equivalent
pantothenic acid (B-5) 5 mg 7 mg
vitamin B-6 1.7 mg 2 mg
biotin (B-7) 30 mcg 35 mcg
folate (B-9) 400 mcg or equivalent 600 mcg or equivalent
vitamin B-12 2.4 mcg 2.8 mcg

Let’s look at each B vitamin in more detail.

Thiamin (vitamin B-1)

The heart, liver, kidney, and brain all contain high amounts of thiamin. The body needs thiamin for:

breaking down sugar (carbohydrate) molecules from food
creating certain neurotransmitters (brain chemicals)
producing fatty acids
synthesizing certain hormones

Foods with thiamin

Thiamin is present in:

whole grains and fortified bread, cereal, pasta, and rice
pork
trout
mussels
acorn squash
legumes, such as black beans and soybeans
seeds
nuts

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Thiamin deficiency is not common in the United States. However, certain groups of people may not get enough thiamin, including:

those with alcohol dependence
older adults
those with HIV or AIDS
those with diabetes
those who have heart failure
those who have had bariatric surgery

Symptoms of thiamin deficiency

A person with a thiamin deficiency may experience:

weight loss
little or no appetite
memory problems or confusion
heart problems
tingling and numbness in the hands and feet
loss of muscle mass
poor reflexes

Alcohol dependence can cause a person to develop a thiamin deficiency. This can cause Wernicke-Korsakoff syndrome (WKS), which may result in tingling and numbness in the hands and feet, memory loss, and confusion.

WKS can lead Wernicke’s encephalopathy (WE), which can be life threatening. A reviewTrusted Source from 2017 found that people with WE may benefit from high doses of thiamin.

Riboflavin (vitamin B-2)

Riboflavin is essential for:

energy production
helping the body break down fats, drugs, and steroid hormones
converting tryptophan into niacin (vitamin B-3)
converting vitamin B-6 into a coenzyme that the body needs

Foods with riboflavin

Foods rich in riboflavin include:

organ meats
fortified breakfast cereals
oatmeal
yogurt and milk
mushrooms
almonds

Symptoms of riboflavin deficiency

Riboflavin deficiency is rare but may occur when a person has an endocrine disorder, such as thyroid problems, or certain other conditions.

A person who is deficient in riboflavin may experience:

skin disorders
sores at the corners of the mouth
swelling of the mouth and throat
swollen, cracked lips
hair loss
red, itchy eyes

Having a severe riboflavin deficiency can lead to anemia and cataracts. Being riboflavin deficient during pregnancy can create a higher risk certain birth defects.

People at highest risk of riboflavin deficiency include:

those following a vegan diet or who do not consume dairy products
athletes who do not eat meat, especially those who also do not eat dairy or other animal products
women who are pregnant or lactating, especially those who do not consume meat or dairy products

Niacin (vitamin B-3)

Some cereals contain added niacin.

The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is a necessary part of more than 400 different enzyme reactions in the body, the highest of all vitamin-derived coenzymes. These enzymes help with:

changing the energy in carbohydrates, fats, and proteins into a form the body can use
metabolic processes in the body’s cells
communication among cells
expression of DNA in cells

Foods with niacin

Animal-based foods such as meat, poultry, and fish are high in NAD, which the body can easily use.

Plant-based foods including nuts, legumes, and grains contain a natural form of niacin that the body cannot use as easily. However, manufacturers add niacin to foods such as cereals, and the body can easily use this form.
Symptoms of niacin deficiency

Getting too little niacin can cause a niacin deficiency. Severe niacin deficiency leads to pellagra, which may cause:

brown discoloration on skin exposed to sunlight
patches of skin with a rough appearance
a bright red tongue
vomiting, diarrhea, or constipation
headache
fatigue
depression

If pellagra goes untreated, it can lead to severe memory problems, behavioral changes, and suicidal behavior. It may also lead to an extreme loss of appetite or death.

People at risk of niacin deficiency include those who have:

malnutrition
anorexia nervosa
alcohol use disorder
AIDS
inflammatory bowel disease (IBD)
Hartnup disease
carcinoid syndrome, which causes tumors to develop in the gastrointestinal tract

Pantothenic acid (vitamin B-5)

Pantothenic acid is necessary for the body to create new coenzymes, proteins, and fats.

Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism.
Foods with pantothenic acid

Many foods contain at least some pantothenic acid, but some of the highest amounts are present in:

beef liver
shiitake mushrooms
sunflower seeds
chicken
tuna
avocados
fortified breakfast cereals

Symptoms of pantothenic acid deficiency

Pantothenic acid deficiency is rare in the U.S. because it is plentiful in many foods. However, it may affect people with severe malnutrition. In such cases, they are usually deficient in other nutrients as well.

Symptoms of deficiency include:

numbness and burning of the hands and feet
headache
irritability
restlessness and poor sleep
a lack of appetite

People with a specific gene mutation called pantothenate kinase-associated neurodegeneration 2 mutation are at a high risk of deficiency.

Vitamin B-6

Vitamin B-6, or pyridoxine, plays a role in more than 100 enzyme reactions. The body needs vitamin B-6 for:

amino acid metabolism
breaking down carbohydrates and fats
brain development
immune function

Foods with vitamin B-6

The richest sources of vitamin B-6 include:

organ meats
chickpeas
tuna
salmon
poultry
potatoes
fortified cereals

Symptoms of vitamin B-6 deficiency

Many deficiencies in vitamin B-6 are linked to low levels of vitamin B-12, according to the National Institutes of Health (NIH) Office of Dietary SupplementsTrusted Source.

Vitamin B-6 deficiency may cause:

anemia
scaling on the lips
cracks at corners of the mouth
swollen tongue
weakened immune system
confusion
depression

People at risk of a vitamin B-6 deficiency include those who have:

renal (kidney) disease
had a kidney transplant
celiac disease
Crohn’s disease
ulcerative colitis
autoimmune disorders such as rheumatoid arthritis
alcohol dependence

Biotin (vitamin B-7)

Manufacturers add biotin to many hair, skin, and nail supplements. However, the NIH state that there is not sufficient evidenceTrusted Source to conclude whether taking extra biotin helps with hair, skin, or nails.

Some people believe that biotin may help with psoriasis.

The human body needs biotin for:

breaking down fats, carbohydrates, and protein
communication among cells in the body
regulation of DNA

Foods with biotin

Many foods contain biotin, including:

organ meats
eggs
salmon
pork
beef
sunflower seeds

Symptoms of biotin deficiency

Signs of a biotin deficiency include:

thinning of the hair
a scaly rash around eyes, nose, and mouth
brittle nails
depression
fatigue

Deficiency is rare in the U.S., but the following groups may be more at risk:

people with a metabolic disorder called biotinidase deficiency
people with alcohol use disorder
women who are pregnant or lactating

Folate (vitamin B-9)

Avocados and some fortified breads contain folate.Share on Pinterest

Avocados and some fortified breads are healthful sources of folate.

The natural form of vitamin B-9 is called folate. Folic acid, which is present in fortified foods and some supplements, is a synthetic form of the vitamin.

Because most people cannot take in enough leafy green vegetables for the levels needed in pregnancy, the Centers for Disease Control and Prevention (CDC)Trusted Source suggest that all women of reproductive age who wish to conceive take 400 mcg of folic acid each day, alongside eating a varied diet that contains folate.

When a woman has high enough levels of folate both before and during pregnancy, the fetus has a lower risk of certain birth defectsTrusted Source affecting the brain and spinal cord.

Folate is also essential for:

DNA replication
metabolism of vitamins
metabolism of amino acids
proper cell division

Foods with folate

The FDA requireTrusted Source manufacturers to add folic acid to standardized enriched grain products to help reduce the risk of neural tube defects. People can get folic acid from fortified breads and cereals.

Natural folate occurs in:

dark green leafy vegetables
beef liver
avocado
papaya
orange juice
eggs
beans
nuts

Symptoms of folate deficiency

The addition of folic acid to grain products has made folate deficiency uncommon. However, the possible symptoms of a folate deficiency may include:

weakness
headache
heart palpitations
irritability
sores on the tongue or in the mouth
skin, hair, or nail changes

The FDA recommendTrusted Source that women increase the intake of folates and take folic acid supplements every day before becoming pregnant and during pregnancy. Other groups who may need extra folate include people who have:

alcohol use disorder
celiac disease
conditions that interfere with nutrient absorption
IBD

People should not take more than 1,000 mcg of folic acid each day. Taking more than this can mask symptoms of a vitamin B-12 deficiencyTrusted Source. This can cause permanent nerve damage.
Vitamin B-12

Vitamin B-12 contains the mineral cobalt and is sometimes called a “cobalamin.” The body uses vitamin B-12 for:

creating new red blood cells
DNA synthesis
brain and neurological function
fat and protein metabolism

Foods with vitamin B-12

Vitamin B-12 occurs naturally in animal products such as:

clams
beef liver
salmon
beef
milk and yogurt

People who do not eat animal products may need to get vitamin B-12 from supplements or fortified foods such as breakfast cereals and nutritional yeast.

Learn more about vegetarian and vegan sources of vitamin B-12 here.
Symptoms of vitamin B-12 deficiency

Vitamin B-12 deficiency usually causes a condition called megaloblastic anemia. Symptoms of a vitamin B-12 deficiency can include:

fatigue
weight loss
constipation
loss of appetite
numbness and tingling in the hands and feet
memory problems
depression

People who are at risk of a B-12 deficiency include those who have:

conditions that interfere with absorption of nutrients
older adults
celiac disease
Crohn’s disease
had gastric bypass surgery or surgery on the stomach

Vegetarians, vegans, and people who are pregnant or lactating may also need extra vitamin B-12.
Vitamin B supplements

Most multivitamin supplements contain some of each B vitamin, and many provide 100% or more of a person’s daily needs for each vitamin.

People can buy B vitamins as individual supplements if they are deficient in only one type. However, some evidence suggestsTrusted Source that a full B-complex vitamin supplement may be a better choice, even if a person has just one deficiency.

The researchers state that most people have deficiencies and would benefit from a high-dose B-complex supplement.

Multivitamins and individual vitamin supplements are available to buy in drug stores and online. Choose from a range of B vitamin supplements using the following links:

B-complex supplements
thiamin (B-1) supplements
riboflavin (B-2) supplements
niacin (B-3) supplements
pantothenic acid (B-5) supplements
B-6 supplements
biotin (B-7) supplements
folate (B-9) supplements
B-12 supplements

Summary

B vitamins each have their own unique functions, but they depend upon one another for proper absorption and the best health benefits. Eating a healthful, varied diet will generally provide all the B vitamins a person needs.

People can treat and prevent B vitamin deficiencies by increasing their dietary intake of high-vitamin foods or taking vitamin supplements.

Ask a doctor before taking any supplements to be sure they will not interact with medications.

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Fulvic Acid as a Potent Antiviral

Updated: 25 February 2025

Reading time: 10 minutes

Research shows that humic acid, of which fulvic acid forms part, binds so strongly to viruses that it can actually displace them from a cell surface. In vitro studies have shown, for example, that if you allow herpes simplex viruses to attach to host cells and then add humic acid to the solution, it will displace viruses from infected cell surfaces. That is, humic acid has a greater affinity for the virus than the virus does for the host cell. Thus, humic acid can actually displace a virus even after it has attached itself to the surface of a cell.[6]

The following article was originally posted by Michael Ash for the website of Clinical Education, a ‘Not for Profit’ organisation that brings a range of educational experiences to healthcare professionals. Follow Clinical Education by clicking on the following link: https://www.clinicaleducation.org/

The interview with Richard J Laub, MS, PhD, CChem, FRSC, was conducted by Focus Allergy Research Group.

*Note by Oshun Health: Humic Acids referred to in this article is the collective name for both humic acid and fulvic acid. In order to utilise humic acid, it is broken down to fulvic acid in the human gut. This is because humic acid is not soluble at the low pH (acidic) level of the stomach whereas fulvic acid is soluble at any pH level. The antiviral properties referred to in the article, therefore, applies to fulvic acid as well as humic acid.

An Interview with: Richard J Laub, MS, PhD, CChem, FRSC, is a chemist with nearly 150 peer-reviewed published research papers, sixteen patents, and numerous invited reviews and symposium presentations. He was formerly a professor of chemistry at The Ohio State University and San Diego State University, was a fellow of the Royal Society of Chemistry in London, England, was an Alcoa fellow in San Diego, and a Science Research Council fellow in Swansea, Wales. For the last 17 years, Dr. Laub has focused exclusively on sourcing, analysing, studying, extracting and purifying humic acid, a remarkable high-mineral, healing substance with potent antiviral properties, found in ancient soil deposits.

Focus: You have devoted the last 17 years of your life to researching humic acid, an extract of ancient organic soil deposits. These ancient soil deposits—named humus, or humin, from the Greek word for soil—can be found all over the world and contain highly-concentrated minerals and healing substances. It’s interesting that in essence, the soil that nourishes plant life–and later the plant that dies and becomes part of the soil–contains such potent healing substances. Can you give us some basic facts about humic and fulvic acids before we discuss the health benefits?

RJL: Both humic and fulvic acids are extracts from composted organic matter and prove to be excellent mineral supplements. They excel at providing all the trace minerals we need. Fulvic acid is a small and somewhat rigid molecule, with a molecular weight of about 1,500 daltons (a dalton is a unit of mass commonly used in chemistry). Humic acid is equally potent as a mineral supplement, but is a much heavier, bigger molecule. It weighs about 50,000 daltons. Humic acid is flexible, because it is made up of many chains of molecules. It looks a bit like a series of wagon wheels, one inside the other, with spokes going from one wheel to the next. This flexibility is a very important contributor to its antiviral properties.

Focus: What do these very different shapes—small and rigid, or large and flexible—mean in terms of human health?

RJL: Because of its size and flexibility, certain humic acids from particular soil deposits turn out to be potent, broad-spectrum antivirals. That is because humic acid contains many kinds of “functional groups” (specific groups of atoms) that can bind to a multitude of viruses. Research has shown certain humic acids to be effective in vitro against a wide range of viruses, including influenza, HSV, HIV, and others.[1],[2],[3],[4],[5]

Focus: How exactly does humic acid bind to a virus?

RJL: Binding occurs through hydrogen bonding. Electropositive atoms attract electronegative atoms. These are the same forces that hold DNA together. What is remarkable is that humic acid, with its many kinds of functional groups, binds more strongly to viruses than do our own cells. Certain humic acids from certain soil deposits are essentially like a really, really sticky piece of Velcro. Viruses also have really sticky sites—that’s how they manage to bind to a host cell. When these two very sticky pieces of Velcro come together they bind together very strongly.

Focus: Can you explain what a virus does once it attaches to a cell receptor?

RJL: It essentially pokes a hole in the cell, and injects either its RNA or DNA–its genomic material–into the cell. At that point the virus has essentially spent itself, but the viral material inside the cell uses the cell’s machinery to create more viruses, which then leave the cell and go on to bind to and infect other cells.

Focus: What happens to a virus when it binds to humic acid instead of a cell surface?

RJL: Humic acid essentially neutralises a virus’s chemical “stickiness”. Doing so in turn prevents the virus from reproducing since it can no longer attach (“fuse”) to the surface of a host cell. The immune system can then begin to eliminate the virus (largely through the action of macrophages). Also, viruses don’t live forever: if not allowed to reproduce, influenza viruses, for example, die out in 36-48 hours.

Focus: What happens if viruses have already attached to your cells? Can humic acid help?

RJL: Humic acid binds so strongly to viruses that it can actually displace them from a cell surface. In vitro studies have shown, for example, that if you allow herpes simplex viruses to attach to host cells and then add humic acid to the solution, it will displace viruses from infected cell surfaces. That is, humic acid has a greater affinity for the virus than the virus does for the host cell. Thus, humic acid can actually displace a virus even after it has attached itself to the surface of a cell.[6]

Focus: That’s quite amazing—that this natural substance can displace viruses that have already locked onto cells. Is this true of any humic acid from around the world?

RJL: No. Humic acid varies dramatically from site to site. Humic acids from different deposits have very different physicochemical properties. Just like coal—the coal from South Africa is very different in makeup than the coal from Birmingham in Britain. For instance, one of the better-known humic acid deposits in the United States occurs in the state of New Mexico, where humic acid is mined for agriculture–as a fertiliser–and also for the petroleum industry as a drilling mud additive. From an agricultural standpoint New Mexico humic acid is great, but it is not very effective at combating human viruses. A lot of the research I carried out in the early days was simply obtaining samples of humic acid from around the world and testing them to see which ones were efficacious against human viral disease. Remember, humic acid is the result of composted organic matter that is 50-100,000 years old, and that can be found almost anywhere—places where there are freshwater deposits and vegetation living around freshwater lakes, other places where there are saltwater deposits and decomposed organic matter at the edge of marine environments. Some humic acids come from decomposed forests, others from marshes, peat bogs, or scrub-brush. Any plant can be composted into humic acid, but the enormous variety of plant life means that each source of humic acid is unique.

Focus: Once you found the ideal antiviral humic acid, what did you do?

RJL: The next challenge was to purify and sterilise it without degrading it. When you first dig humic acid out of the ground it is dark-brown or even black. Shilajit is a very crude form of humic acid that has been used around the world for hundreds (if not thousands) of years. The most familiar form of humic acid looks like coal, and is sometimes called leonardite or brown coal—though it isn’t actually coal. So, the challenge was to extract the humic acid without damaging it. Methodologies suitable for sterilisation of the final processed product also took very considerable research and development. (The original microbes that created the humus are of course long since dead, but other bacteria and moulds flourish in such soil deposits.) Overall, ten solid years of research and development were required to identify a quality source of humic acid that could also be purified and sterilised without diminishing its effectiveness as a human antiviral agent.

Focus: If one takes humic acid orally, when do peak blood levels occur?

RJL: Peak levels occur at about four hours. By eight to twelve hours the substance is pretty much cleared out of the bloodstream.

Focus: Do you think it has any other special properties beyond being a great mineral source and a potent antiviral?

RJL: Some researchers claim it boosts the immune system, but I’m not convinced it does so directly.[7] I think that humic acid’s wide spectrum of important trace minerals, coupled with its antiviral properties, result in a stronger immune system indirectly. Some of the trace minerals are present in very, very tiny amounts—just a few parts per million—but that’s exactly what we need to support enzyme functions among other things. I also think there are a lot of viruses we are all carrying that haven’t yet been identified (“stealth” viruses). But humic acid will bind to them, regardless.

Focus: That just shows you the broad-spectrum action of humic acid, so that it’s likely to work on many viruses we carry that have not yet been identified. I assume you take it yourself?

RJL: Of course. And I haven’t had a cold or the flu since 2004. Not one.

References

[1] F. J. Lu, S. N. Tseng, et al. In Vitro Anti-Influenza Virus Activity of Synthetic Humate Analogues Derived from Protocatechuic Acid. Arch. Virol. 2002, 147(2), 273-284 View Abstract

[2] C. E. J. van Rensburg, J. Dekker, et al. Investigations of the Anti- HIV Properties of Oxihumate. Chemotherapy 2002, 48(3), 138-143. View Abstract

[3] G. Kornilaeva, A. Becovich, et al. New Humic Acid Derivative as Potent Inhibitor of HIV-1 Replication. Med. Gen. Med. 2004, 6(3), A10360 View Summary PDF

[4] R. Kloecking, B. Helbig, G. Schotz, et al. Anti-HSV-1 Activity of Synthetic Humic Acid-Like Polymers Derived from p-Diphenolic Starting Compounds. Arch. Chem. Chemother. 2002, 13(4), 241-249

[5] Laub Biochem Specialty Labsl, 2001-2002, research conducted by contract for Virology Branch of the Antiviral Research and Antimicrobial Chemistry Program (Dr. Christopher Tseng, Program Officer), Division of Microbiology and Infectious Diseases (DMID) Screening and Testing Program for Antiviral, Immunomodulatory, Antitumor and/or Drug Delivery Activities, National Institutes of Allergy and Infectious Diseases (NIAID), under the auspices of the National Institutes of Health (NIH, Bethesda, Maryland)

[6] Laub Biochem Specialty Labs, Humic Acid Inhibition of HSV Infection. 1998

[7] G. K. Joone, J. Dekker, et al. Investigation of the Immunostimulatory Properties of Oxihumates. Z. Naturforsch. C: J. Biosci. 2003, 58(3/4) 263-267. PMID: 12710739 View Abstract LinkedInFacebookTwitterEmailPrintMor

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Your Complete Guide to B-Vitamins

What are B vitamins?

Daily values