Vitamin B Complex & Metabolism

by Brady Williams

About Brady Williams

Brady Williams is a third-generation chiropractor who has been writing and lecturing on topics in health, nutrition, chiropractic, sports medicine and wellness since 2006. He holds a Bachelor of Science in general science and a Doctor of Chiropractic from Palmer College of Chiropractic. He also holds a Master of Science in sport science and rehabilitation from Logan University.


Trillions of cells in your body create and use energy to sustain your life. The physical and chemical processes that provide your body with energy are what make up your body's metabolism. To create energy, your body must have an ample supply of the vitamins that comprise the vitamin B complex.

The Vitamin B Complex

The vitamin B complex is a term that is used to describe the eight essential B vitamins. These vitamins include thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. The B complex vitamins are used in many body functions, including blood cell physiology and nervous system function. Importantly, the B vitamins also support the function of co-enzymes that help your body convert food into energy. Without these B vitamins, your body would not be able to perform the chemical reactions that produce energy.


Metabolism is involved with a variety of functions that take place in your body. These functions include the circulation of your blood, the digestion of food, breathing, the contraction of your muscles and the elimination of waste from your body. Every cell function that uses or produces energy contributes to your metabolism. Many of these cell functions require the B complex vitamins to function optimally.

Vitamin B Complex RDA

To support your body's metabolism, you need to consume the B vitamins daily. The B vitamins are found in a variety of foods including whole grains, green leafy vegetables, legumes, lean meats, dairy products and eggs. A diet that includes these foods is the ideal way to get the recommended dietary allowance, or RDA. The current RDAs for the vitamin B complex for adult women are 1.1 milligrams of thiamine, 1.1 milligrams of riboflavin, 14 milligrams of niacin, 5 milligrams of pantothenic acid, 30 micrograms of biotin, 1.3 to 1.5 milligrams of vitamin B-6, 2.4 micrograms of vitamin B-12 and 400 micrograms of folate, according to the Food and Nutrition Board at the Institute of Medicine.


The B complex vitamins are essential to your metabolism and the health of your body. They are not the only vitamins that you need. In addition to the eight B vitamins, you need to consume vitamins A, C, D, E and K. Together, these vitamins make up the 13 essential vitamins. The best way to ensure that you consume enough is to eat a balanced diet that contains a variety of foods.

Photo Credits:

  • Comstock/Stockbyte/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or