Q: How many B vitamins make up a B-complex vitamin? Some brands labeled B-Complex contain 4 different B vitamins, like B1, B2, B3, and B6, while others also include B-12.
It IS confusing, isn’t it?
There isn’t any standard or official formula for what a B-complex vitamin should contain. That’s because “B-complex” was a term that wasn’t meant to describe any particular or specific grouping of B vitamins. A vitamin formulation labeled as B-complex may contain any number of the eleven different B vitamins and various doses and combinations of each.
Although we are used to thinking about vitamins as having an alphabetical designation, like vitamins A, C, D, and E, not all B vitamins are referred to by a number. Although B-1 and B-6 are obviously B vitamins, they have other names too. For example, B-1 is also referred to as thiamine, and the vitamin named B-6 is also called pyridoxine. There are other B vitamins, too, but you may not realize what they are. Unlike the others, they have “plain” names, like folic acid, biotin, and pantothenic acid.
Back when scientists discovered the many critical nutrients needed by our bodies, they called some of their newly discovered compounds “vitamins.” The first vitamin identified was a fat-soluble compound named vitamin A. Next, 2 water-soluble compounds were found, and christened vitamins B and C.
Then, in 1930, the scientists hit a snag. Although vitamin A and vitamin C were distinct, easily identifiable compounds, what they initially called vitamin B wasn’t simple. Originally identified as one specific molecule, vitamin B turned out to be much more: a cluster of distinctly different compounds. Instead of one B vitamin, scientists ended up isolating, identifying and naming one unique “vitamin B” component after another.
When the first individual B vitamin was identified, it was called vitamin B-1, or thiamine. A second unique vitamin closely related to thiamine was discovered, it was named Vitamin B-2, or riboflavin. The next vitamin ended up with 5 different names: vitamin B-3, nicotinic acid, nicotinamide, niacin, and niacinamide.
Vitamin B was first thought to be a single compound. Scientists referred to it as “B-complex” to express the probability that more than one vitamin would be found. Over time, several distinct vitamin B nutrients were isolated, but they weren’t given a B designation. Eventually, 11 separate vitamins originated from that the initial “vitamin B” compound. All eleven B vitamins are water-soluble. Eight of them are considered essential nutrients in humans.
Today, each B vitamin has its own name instead of a numeric designation like B-1, B-2, or B-3. When selecting a supplement containing B vitamins, you should include the eight essential B vitamins. They include thiamine as B-1, riboflavin as B-2, and pyridoxine as B-6. Vitamin B-3, another essential vitamin, goes by any of these 4 names: niacin, nicotinic acid, niacinamide, and nicotinamide. The other essential B vitamins are folacin or folic acid, pantothenic acid, and biotin, which was once called vitamin H.
Here Are 5 Key Facts About B-Complex Vitamins:
- There isn’t any standard B-Complex vitamin formulation.
All B vitamins were isolated from the original B vitamin complex. If a supplement contains more than one B vitamin, it can label itself as a B-complex. There’s also no consistency in the selection of which individual B vitamins are included in products labeled and sold as B-Complex. Most B-Complex vitamins contain between three and eight of the B vitamins considered essential in humans.
- There are only 8 essential B vitamins.
Although there are 11 different individual B vitamins identified, only 8 are considered essential nutrients.
- Every B-vitamin has a name.
Although some B vitamins are identified by the name B followed by a number, each of the B vitamins has its own name as well.
- All B vitamins are water-soluble.
This means that any excess B-vitamin not needed by your body will be eliminated into your urine by your kidneys.
- B-vitamins turn your urine yellow.
Riboflavin (vitamin B-2) is responsible for the characteristic bright yellow urine experienced by many people who take B vitamins.
