In the fast-paced whirlwind of modern life, many of us are juggling more than ever—careers, families, health goals, and that ever-growing to-do list. It's no wonder we often feel drained, foggy, or on edge. Enter: the unsung hero of your body's energy and wellbeing support team—Vitamin B-Complex.

What is Vitamin B-Complex?

Vitamin B-Complex refers to a group of eight essential water-soluble vitamins that each play a unique and vital role in maintaining energy levels, brain function, and overall cellular health:

1. Vitamin B1 (Thiamine): Helps convert food into energy and supports proper nerve and muscle function.

2. Vitamin B2 (Riboflavin): Aids digestion, skin health, and nervous system function; supports the conversion of food to energy.

3. Vitamin B3 (Niacin): Chronic alcohol use accelerates collagen breakdown, reducing skin elasticity and leading to wrinkles and sagging.

4. Vitamin B5 (Pantothenic Acid): Essential for hormone and cholesterol production and breaking down fats and carbohydrates.

5. Vitamin B6 (Pyridoxine): Supports brain development and function, helps the body make serotonin and norepinephrine (mood-related chemicals), and aids in red blood cell production.

6. Vitamin B7 (Biotin): Plays a role in healthy hair, skin, nails, and metabolic processes.

7. Vitamin B9 (Folate/Folic Acid): Key for DNA synthesis and cell growth; especially important during pregnancy.

8. Vitamin B12 (Cobalamin): Vital for nerve tissue health, brain function, and red blood cell formation.

Each of these vitamins is crucial on its own, but together, they form a powerhouse team supporting everything from mental clarity to glowing skin.

Food Sources of Vitamin B-Complex

Thankfully, many B vitamins are found in everyday foods. Great sources include:

• Whole grains (brown rice, barley, millet)

• Leafy greens (spinach, kale, romaine lettuce)

• Eggs and dairy products

• Legumes (lentils, black beans, chickpeas)

• Nuts and seeds

• Poultry, fish and lean red meats

• Fortified cereals and plant-based milks

However, the way we cook or store food, certain lifestyle habits (like alcohol consumption or smoking), or dietary choices (such as veganism) can affect how well we absorb these nutrients.

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On average, adult women typically need:

• B1/B2: 1.1 mg
• B3: 14 mg
• B5: 5 mg
• B6: 1.3-1.5 mg
• B7: 30 mcg
• B9: 400 mcg
• B12: 2.4 mcg

Adult men generally need slightly more of B1, B2, B3, and B6.

Pregnant and breastfeeding individuals may require higher levels, particularly of folate, B6 and B12.

Symptoms of Vitamin B Deficiency

1. Fatigue or low energy

2. Brain fog, difficulty concentrating

3. Mood changes or depression

4. Weakened immunity

5. Tingling or numbness in hands and feet

6. Anaemia

7. Cracked or sores around the mouth

8. Hair thinning or skin issues

Because B vitamins are water-soluble, they aren't stored in large amounts in the body, so regular intake is essential.

Should You Take Vitamin B-Complex Supplements?

If you eat a balanced, varied diet, you might be getting enough B vitamins. But many people benefit from a supplement, especially:

• Those with restricted diets (vegans, vegetarians)

• People over the age of 50

• Individuals with digestive conditions that affect absorption (like coeliac or Crohn's disease)

• Women who are pregnant or planning to become pregnant

• People with high level of stress or heavy physical activity

• Those taking certain medications that deplete B vitamins (e.g. metformin, some antacids)

Who Should Avoid Vitamin B-Complex Supplements?

Most people tolerate B-Complex supplements well, but high doses may not be suitable for everyone. If you have certain medical conditions or are taking medications, consult your GP before starting. B3 (niacin) in high doses can cause flushing, and too much B6 over time may lead to nerve issues.

Why Choose Birch & Wilde Vitamin B-Complex?

We created our Birch& Wilde Vitamin B-Complex with one goal in mind: to support your energy, focus, mood and overall glow from the inside out.

‣ Food-grown, naturally sourced nutrients for optimal absorption

‣ Complete complex of all 8 (eight) B vitamins, carefully balanced

‣ Vegan-friendly and free from artificial fillers

‣ Gentle on the stomach and suitable for daily use

‣ Trusted by women across the UK to support busy lives and brighter days

Whether you're navigating stress, working long hours, chasing after little ones (or dreams), or simply wanting to feel more like yourself again, our B-Complex is here to help you glow from within.

Stay energized. Stay radiant. You deserve to feel your best. Glow, baby, glow.