Want to take your workouts to the next level? Learn how with vitamin B complex for energy

Want to take your workouts to the next level? Learn how with vitamin B complex for energy

26 Nov 2021

Keeping your energy up is essential as you go about your daily activities. Sure, you need plenty of energy for exercise and work, but you also need adequate energy for tasks that seem somewhat easy like getting out of bed, brushing your teeth, and putting clothes on. However, fatigue and stress may affect how much energy you have to get through your day.

Fortunately, there are things you can do to continue to keep your energy up. You can start by developing a healthy foundation with good sleep, healthy eating, physical fitness, and when you don’t get enough nutrients from your diet, vitamin supplementation can help ensure you receive them sufficiently.

A vitamin B complex supplement can help those who seek to support their levels of energy. Vitamin B complex has been found to support energy production and maintain energy levels in the body when paired with a healthy diet.

Let’s get to know the basics of vitamin B complex for energy, and how a vitamin B complex supplement ultimately relates to maintaining energy levels.

A brief look at vitamin B complex

When we say vitamin B complex, we refer to not one, but eight vitamins that the body relies on. Every B vitamin makes significant contributions to our health. They’re often combined in a single vitamin B complex supplement because when taken together, they can enhance each other’s health-boosting effects in an efficient manner.

A vitamin B complex supplement, such as that provided by Vitable Australia, will likely contain the following (1, 2):

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

These vitamins are involved in crucial body functions like red blood cell production, healthy liver function, maintaining healthy stress response, and they also contribute to promoting brain health and strengthening the nervous system. People who are deficient in B vitamins can find themselves developing health conditions and complications related to the functions mentioned (1, 2).

One of the biggest contributions of a vitamin B complex supplement highlighted here is its ability to support energy levels as well as the conversion and use of energy (1, 2).

Understanding vitamin B complex for energy

Our body gets energy through the food we eat. Assuming that we eat healthily for the most part, our bodies should be well-fueled. Good food is dense in the nutrients needed by our bodies to fulfill all their complex functions, but these nutrients can only be absorbed properly with the help of vitamins, like vitamin B complex. Once these nutrients are absorbed, they go through another process. They need to be converted into usable energy, and only then can our bodies make full use of these nutrients. Without the help of vitamin B complex, these processes may not run as smoothly as they should.

This becomes an even bigger concern in the winter when our bodies direct much of their energy towards propping up the immune system. With our immune system working much harder to protect us from seasonal illnesses, our body’s usable energy is depleted for this purpose, highlighting the need for us to replenish our energy reserves during the cold season.

Getting enough vitamin B complex for energy

With a better understanding of how vitamin B complex for energy works, we take a look at where we can source the B vitamins our body needs. Like other key vitamins and minerals, B vitamins also come from the food that we eat, including:

Meats and seafood

There are many options we can choose from when it comes to meat. Choices range from beef, poultry, and seafood like trout, salmon, tuna  and even select shellfish. Liver and other organ meats are similarly rich in B vitamins.


Dairy is also a good source of vitamin B complex for energy. Specifically, milk and yogurt provide loads of Riboflavin and vitamin B12.

Fruits and vegetables

Vegetarians needn’t worry about becoming at risk for a B vitamin deficiency as fruits and vegetables are great sources of the nutrient. Veggies like silverbeet, spinach, turnip, and lettuce provide significant amounts of folate, while readily available fruits like kiwi, berries, and citrus offerings have high concentrations of B vitamins as well.


Grains such as legumes, cereal, and some wheat products are all recommended sources of vitamin B12. Notably, legumes are known to be high in folate content while also containing small amounts of other B vitamins. Cereals are also rich in various kinds of B vitamins.

The right vitamin B complex supplement for you

In cases where getting a well-balanced diet containing B vitamin-rich foods is not always possible, opting for vitamin B complex supplements can help ensure you meet your daily requirement of the nutrient.

If you are considering including a vitamin B complex for energy supplement alongside a healthy diet, here are some of the benefits you can expect to receive:

Maintenance of energy levels all year round

Getting enough amounts of Thiamine is one of the reasons why people take vitamin B complex for energy. Thiamine is essential in supplying and supporting the levels of energy in the body’s tissues (3).

Supporting energy production

Generally, all B vitamins support energy production (3,4,5). They are key elements that allow enzymes to form metabolic pathways for the carbohydrates, fats, and proteins that we eat. In particular, vitamins B1, B2, B5, B6, and B12 play important roles in cellular energy production, which means that these B vitamins help our cells generate the energy we use.

Stimulating energy conversion

B vitamins help enzymes release the energy stored in cells and help in energy metabolism and synthesis. They break down the carbohydrates, fats, and proteins we acquire from food, making them easily absorbable by the body and ready to be used as energy. In this regard, vitamins B7 and B12 are stars of the show since they directly help with these processes (8, 9).

With so many bodily functions and processes requiring B vitamins, it’s essential that we provide our bodies with adequate amounts of it day in and day out.

With our hectic schedules and demanding lives, it’s hard to always keep track if we’re meeting our daily nutritional needs. With Vitable’s vitamin subscription service of personalised vitamins in Australia delivered right at your doorstep, you’ll be supported. Pair the vitamin packs with a healthy lifestyle and diet, and you’re on your way!

Find out more about other supplements that can help you with energy:

Iron | Ashwagandha | Magnesium | B complex | Acetyl L carnitine | Vitamin C | Vitamin B12

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.


  1. B VItamins (n.d.), Accessed October 21, 2021 from https://medlineplus.gov/bvitamins.html
  2. Vitamin B (n.d.), Accessed October 21, 2021 from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#thiamin-b1
  3. Thiamin (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/thiamin
  4. Riboflavin (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/riboflavin
  5. Niacin (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/niacin
  6. Pantothenic Acid (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/pantothenic-acid
  7. Vitamin B6 (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/vitamin-b6
  8. Biotin (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/vitamin-b6
  9. Vitamin B12 (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/vitamin-b12
  10. Folate (2014), Accessed October 21, 2021 from https://www.nrv.gov.au/nutrients/folate