10 Best Vitamin B Supplements in India 2021 - Buying Guide Reviewed By Nutritionist

B-Vitamins are water-soluble and generally very delicate. Therefore, it becomes important to consume them daily in recommended amounts. Supplements offer an easy way as they help to meet our daily requirements at our convenience.

Thiamine has an important role in carbohydrate metabolism. Its requirement increases with an increase in energy intake. Therefore, people with hypercaloric needs like pregnant and lactating mothers, athletes, and immunocompromised AIDS patients have higher requirements of Vitamin B1.

Moreover, individuals with poor-quality diets (high in processed and refined foods, or alcohol) are at a greater risk of developing Thiamin deficiency, resulting in diseases such as beri-beri, polyneuritis, and Wernicke's encephalopathy.

Riboflavin has a role in major metabolic pathways, and its deficiency impacts the metabolism of energy, fats, various drugs, and foreign substances such as carcinogens, environmental pollutants, etc. Its deficiency also diminishes the antioxidant activity of glutathione reductase, which increases the risk of NCDs such as cancer, cardiovascular diseases, etc. 

Therefore, it becomes important to consume adequate amounts of riboflavin. Just like Vitamin B1, its requirements depend on energy needs and increase with it. Milk and Dairy products are major riboflavin sources in the diet, making vegans and Lactose intolerant more susceptible to its deficiency.

Like thiamine and riboflavin, niacin is needed to release energy from carbohydrates, fats, proteins, and alcohol. It also plays an important role in the synthesis of proteins, fats, DNA & RNA. The Active forms of niacin are part of almost 200 enzyme reactions making it an essential coenzyme. 

Over the years, several studies have established the anti-inflammatory, anti-oxidant and anti-apoptotic properties of niacin and their potential benefits in managing diseases like cancer, type-2 diabetes, obesity, atherosclerosis, neurodegenerative diseases (Alzheimer’s & Parkinson’s disease), lung and kidney injury.

The active form of vitamin B5, coenzyme A, is essential for synthesizing fatty acids, cholesterol, vitamin D, vitamin A, amino acids, vitamin B12, and hemoglobin. 

Pantothenic acid is a heart-healthy vitamin as it is known to increase HDL and reduce total cholesterol and triglycerides levels. Evidence also suggests that 8 to 12-week supplementation of vitamin B5 helped reduce facial acne lesions.

Vitamin B6 is needed for the maintenance of a healthy nervous system. It is involved in the synthesis of three major neurotransmitters; epinephrine, dopamine, and serotonin. Therefore, they are used to improve emotional symptoms, mental health, and cognitive abilities. 

Deficiency of Vitamin B6 is seen in several neural developmental and degenerative disorders like autism, schizophrenia, Alzheimer's, Parkinson's, epilepsy, Down’s syndrome, indicating a link between the two.

Deficiency of biotin results in skin rashes, hair loss, and brittle nails; Therefore, biotin is often promoted for skin, hair, and nail health, but the scientific evidence in this regard is limited, and future studies are needed to make any conclusive statement. Nevertheless, it is an important vitamin needed to improve cell growth and maintain mucous membranes.

Folic acid is needed for normal brain function and is important for mental and emotional health. Folate plays a role in the production of DNA, RNA, hemoglobin, and RBCs (Red Blood Cells), making it an important nutrient during periods of rapid growth and development, i.e., pregnancy, infancy, and adolescence. 

Folate deficiency during pregnancy can result in congenital disabilities such as Spina Bifida, cleft palate, and brain damage. Other than this, alcoholics and people with digestive disorders such as inflammatory bowel disease (IBD) and celiac disease are at increased risk of folate deficiency. 

Vitamin B12 is only found in foods of animal origin, as certain gastrointestinal bacteria produce it. The dietary restrictions of both vegetarians and vegans make them susceptible to deficiency of Vitamin B12.

Therefore, they need fortified foods and dietary supplements to meet their requirements. People with specific conditions like Gastroesophageal Reflux Disease (GERD), peptic ulcers, diabetes, Crohn's, and celiac disease are at an increased risk of developing vitamin B12 deficiency.

When choosing a vegetarian supplement, one should look at the ingredients along with the green mark. Product descriptions are not always reliable as manufactures are not required to share the source of the ingredients. 

If you find gelatine ingredients (used to make capsule shells, derived from hooves, stomach, and other tissues of pigs, goats) or carmine (colorant derived from scale insects), then the product is not completely vegetarian. There are vegetarian or synthetic alternatives, and consumers should educate themselves beforehand to make an informed choice.

Dietary supplements do not undergo strict safety and effectiveness requirements as drugs or food products. Basically, dietary supplements are considered safe until proven otherwise (DSHEA,1994); even if the supplement contains a 'new' ingredient, manufactures are not required to test them in clinical trials. 

Therefore, one should always buy products that belong to a reputable brand and have FSSAI and GMP mark, ensuring their safety.

Vitamins are available in various forms such as tablets, capsules, sublingual, liquids, and powders. From a convenience point of view, tablets, capsules, and sublingual are better as they are easier to carry. 

If there is some issue with swallowing tablets, one can use powders and liquid supplements. The absorption of vitamins from sublingual, powders, and liquid forms is faster and more efficient than tablets and capsules.