Why B-Complex Vitamins Matter—and What They Mean for Kidney Health

By Heather Blackwell

You may know that brittle nails and hair are symptoms of a B vitamin deficiency, but did you
know that they are responsible for healthy blood cells, nerves, and a functional metabolism?

You need ALL the B Vitamins!

In the day and age of over-processed foods, it’s likely that you have symptoms related to a B
vitamin deficiency.

B-complex vitamins are a group of eight water-soluble nutrients that help the body convert food
into energy, make healthy blood cells, support the nervous system, and maintain normal
metabolism (Hanna et al., 2022). Although they are often discussed as a single supplement,
each B vitamin has a distinct role:

- B1 (thiamine): Supports energy production and nerve function.
- B2 (riboflavin): Helps release energy from food and supports healthy skin and cells.
- B3 (niacin): Supports energy metabolism, skin, digestion, and the nervous system.
- B5 (pantothenic acid): Helps produce hormones and metabolize fats and carbohydrates.
- B6 (pyridoxine): Supports neurotransmitter production, immune function, and red blood cell
formation.
- B7 (biotin): Helps metabolize carbohydrates, fats, and protein.
- B9 (folate): Important for DNA production and healthy red blood cells.
- B12 (cobalamin): Supports nerves, DNA, and red blood cell formation.

How B-Complex Vitamins Support Overall Health

The body needs B vitamins every day because most of them are not stored in large amounts
and they are water soluble so whatever you don’t use is excreted via the urine and out of your
body.

B vitamins help turn carbohydrates, protein, and fat into usable energy. A deficiency may
contribute to fatigue, weakness, poor concentration, or reduced exercise tolerance.
They also play a major role in the nervous system. Vitamin B12, B6, and folate are involved in
maintaining nerve cells and producing neurotransmitters. Low B12 levels, in particular, can
cause numbness, tingling, balance problems, memory changes, and anemia. B6 is important for
progesterone production, so you ladies out there struggling with PCOS and perimenopause
should consider taking a B-Complex.

B-complex vitamins are also important for blood health. Folate, B6, and B12 help produce red
blood cells and support normal DNA synthesis. Inadequate intake can result in different forms of
anemia, which may cause tiredness, shortness of breath, pale skin, or dizziness. These
processes are essential for creating healthy newborn humans and deterring chronic disease.

The Connection Between B Vitamins and Kidney Health

Kidneys filter waste from the blood and help regulate fluids, minerals, and hormones. It’s
important to give your kidneys all the nutrition they need to perform optimally, which includes
your B vitamins that aid in the filtering process. Don’t wait until you develop kidney disease to
start caring for your kidneys. Think about kidney health now by ensuring you are consuming all
your B Vitamins regularly.

Food Sources of B Vitamins

Generally, you can get sufficient B vitamins from a varied diet. Good sources include:

- Whole grains and fortified cereals
- Beans, lentils, and peas
- Eggs and dairy products
- Fish, poultry, and lean meat
- Nuts and seeds
- Leafy green vegetables
- Avocados and bananas
- Fortified plant-based milk and nutritional yeast

Should Everyone Take a B-Complex Supplement?

In the age of fast food…probably, but not necessarily. Supplements are useful for people who
eat mostly over-processed foods, because over-processed foods don’t contain sufficient
amounts of all the vitamins and minerals. People who take a lot of pharmaceutical drugs will
also benefit from taking B Complex, because pharmaceutical drugs leech vitamins and minerals
from the body. Other candidates are those on limited diets, malabsorption issues, certain
medical conditions, or increased nutritional needs. B Complex may also be prescribed for some
people on dialysis.

Is More Better?

More is not always better. High-dose supplements can cause problems: excessive vitamin B6
over time may damage nerves, and high-dose niacin may affect the liver, blood sugar, or
cholesterol-related treatment. People with kidney disease should also avoid assuming that a
standard multivitamin is appropriate, because some products contain excessive amounts of
certain nutrients or minerals.

Before taking a B-complex supplement, do your research so you know recommended
guidelines. Upon starting a B-Complex regimen, consider taking 1/2 a serving to observe how
your body responds. The human body can only absorb so much nutrients at a time, so it’s better
to take supplements in small doses at different intervals throughout the day or it may be that you
only need to take your supplement every other day. This is where your observation (and
note-taking) of how supplementation affects your body is important to your health and
developing expertise of how your body functions and what it needs to thrive.

Also, when you start a new supplement, perform an elimination diet to isolate any effects. For
example, you don’t want to introduce more than one new supplement or food at a time because
if you observe a reaction (negative or positive), then you wouldn’t know which supplement
caused the reaction.

For example, when I was water fasting, I developed the symptom of kidney pain. When I
introduced 1/2 tablet of B-complex once per day, I observed the kidney pain went away, so then
I knew the B-complex was important to help my kidneys filter blood during my water-fasting.
Now, I take my B-complex once or twice per week and daily while water fasting. I know that’s
what I need. As a result, my kidneys are functional and my nails are strong.

The Bottom Line

B-complex vitamins support energy metabolism, red blood cell production, nerve function, and
healthy cellular activity. They are especially relevant to kidney health because people with
kidney disease may have altered nutritional needs and may be vulnerable to deficiencies.
The safest approach is to do your own research, seek educated advisement as needed, focus
on a balanced, individualized diet, use supplements with discernment, and visit
drclarkstore.com for clean, high-quality B vitamins supplements.

References

Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J.
2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667;
PMCID: PMC9662251.

About the Author: Heather Blackwell is a Certified CBT Mental Health Coach and Certified Holistic Nutritionist dedicated to bringing holistic health insights to the self-help community. She studied two master’s degrees in the areas of Forensic Psychology and MFT and has 20+ years’ holistic health experience for men and women of all ages. Her discussion topics include, but are not inclusive to: relationship management, maladaptive behavior deconstruction, self-identity development, nutrition, gentle exercise, holistic mind-body health, hormone balance, thyroid health, weight management, heavy metal and parasite detox, holistic detox.