5 Benefits of Vitamin B100 Complex

B vitamins have many different benefits for your body. These nutrients can help turn calories into energy. Plus, they play an important role in keeping your eyes, nervous system, and skin, hair, and nails healthy and strong.

While you can get B vitamins through food, some people, such as vegetarians and vegans, may need to take a B complex supplement to avoid deficiencies. These supplements typically include the following eight nutrients, according to the University of Rochester Medical Center:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folate)
• B12 (cobalamin)

Vitamin B100 complex supplements contain many of these in doses of 100 milligrams. The 100-milligram dosage is much higher than the recommended daily value for many of these nutrients. However, because B vitamins are not stored in the body's fat tissues the way some vitamins are, vitamin B toxicity is not generally an issue, according to Cleveland Clinic.

1. Increases Energy and Improves Mood

B complex vitamins — and thiamine, in particular — help convert the food you eat into adenosine triphosphate (ATP), a type of usable energy for your cells.  A thiamine deficiency can contribute to cell death and reduced energy production, according to research published in 2022. Taking a supplement with thiamine may help prevent a deficiency and leave you feeling energized.

Having low levels of B vitamins, such as riboflavin, niacin, biotin, and pyridoxine, may also contribute to depression and anxiety. In addition, a deficiency in folate and cobalamin may also cause symptoms of depression, according to Mayo Clinic. However, more research is needed to truly understand the link.

A study published in 2021 involving more than 7,300 adults in Iran found that consuming higher amounts of B-complex vitamins is associated with a reduced risk of depression and anxiety, as well as stress.

If you’re experiencing symptoms of depression or anxiety, it’s important to speak with a doctor. Supplements can’t replace treatments prescribed by a doctor.

2. Reduces Stress Levels

Some B complex vitamins are sold as B-stress formulas. In addition to improving mood, B vitamins may also benefit your overall sense of well-being, as well as ease feelings of fatigue and stress, according to a 2019 review of 18 articles.

A study published in 2022 involving nurses in Indonesia found that having low levels of vitamins pyridoxine and cobalamin, in particular, may contribute to work-related stress and mental health conditions. The research suggests that consuming more of these vitamins may ease symptoms, though more research is needed.

3. Supports Healthy Hair, Skin, and Nails

According to Cleveland Clinic, taking supplements with folate can contribute to healthy skin and hair. Folate is required in smaller amounts than some other B vitamins, with a daily recommendation of 400 micrograms.

Biotin is another B vitamin that may be helpful for maintaining healthy hair, skin, and nails, says the Harvard T.H. Chan School of Public Health. People with a biotin deficiency may have brittle nails, hair loss, and skin rashes. And it’s possible that taking a supplement with this vitamin can improve these symptoms.

It’s important to note that while biotin supplements are often promoted for improving your hair, skin, and nail health, there are only a few small studies that suggest there are benefits. More studies are needed to understand how these supplements can help in this area.

4. Improves Nerve and Blood Cell Health

Cobalamin plays an important role in creating red blood cells and forming DNA. Your ability to absorb enough of this vitamin decreases with age, but taking a supplement can help.

Folate also helps your body and red blood cells. And it’s an especially important vitamin to take during pregnancy to protect against birth abnormalities, including neural tube and congenital heart defects, low birth weight, and preterm labor.

5. Helps Prevent Deficiencies

Having very low levels of vitamin B may contribute to a variety of health conditions. MedlinePlus notes that insufficient levels of cobalamin or pyridoxine can cause anemia. Biotin deficiencies can cause numbness or tingling in hands and feet. They may also lead to fatigue, loss of appetite, and symptoms of depression.

Folate deficiencies can lead to impaired growth, anemia, and diarrhea, according to Cleveland Clinic, while insufficient niacin levels can cause nausea, skin problems, and cramps.