Vitamins play a vital role in keeping our body healthy, energetic and disease free. Among all vitamins, Vitamin B (B-complex) and Vitamin C are water soluble nutrients that are essential for daily body functions. They help in energy production, immunity, brain health, skin glow, digestion and stress management.

Since these vitamins are not stored in large amounts in the body, regular intake through food is very important. In today’s busy lifestyle, deficiencies of Vitamin B and C are becoming common due to poor diet, stress and processed food consumption.

What is Vitamin B? (Vitamin B-Complex)

Vitamin B is not a single vitamin but a group of eight essential vitamins, collectively known as Vitamin B-complex.

Types of Vitamin B

Vitamin	Name	Main Role
B1	Thiamine	Energy metabolism
B2	Riboflavin	Cell growth, skin health
B3	Niacin	Digestion, cholesterol control
B5	Pantothenic Acid	Hormone production
B6	Pyridoxine	Brain and nerve health
B7	Biotin	Hair, skin, nails
B9	Folate	DNA formation, pregnancy
B12	Cobalamin	Red blood cell formation

What is Vitamin C?

Vitamin C, also called Ascorbic Acid, is a powerful antioxidant that protects the body from infections and supports skin, immunity, and healing.

Unlike some animals, humans cannot produce Vitamin C, so it must come from food sources.

Sources of Vitamin B and Vitamin C

Vitamin B Rich Foods

Food Source	B Vitamins Present
Whole grains	B1, B3, B5
Eggs	B2, B7, B12
Milk & curd	B2, B12
Green leafy vegetables	B9
Pulses & legumes	B1, B6
Nuts & seeds	B3, B6
Fish & chicken	B6, B12
Bananas	B6

Vitamin C Rich Foods

Food Source	Vitamin C Content
Amla (Indian gooseberry)	Very high
Oranges & lemons	High
Guava	Very high
Kiwi	High
Strawberries	Moderate
Capsicum (bell pepper)	High
Broccoli	Moderate
Tomatoes	Moderate

Functions of Vitamin B and Vitamin C

Importance and Health Benefits

Deficiency Symptoms

Vitamin B Deficiency Symptoms

• Constant tiredness
• Weakness and dizziness
• Mouth ulcers
• Hair fall
• Numbness in hands and feet
• Poor concentration
• Anemia
• Depression or irritability

Vitamin B12 deficiency is very common in vegetarians.

Vitamin C Deficiency Symptoms

• Frequent infections
• Bleeding gums
• Slow wound healing
• Dry and dull skin
• Joint pain
• Fatigue
• Weak immunity

Severe deficiency may cause Scurvy.

Daily Recommended Intake (Adults)

Vitamin	Recommended Intake
Vitamin B1	1.1–1.2 mg
Vitamin B6	1.3–2.0 mg
Vitamin B12	2.4 mcg
Folate (B9)	400 mcg
Vitamin C	75–90 mg

Requirements may vary based on age, gender, pregnancy and health condition.

Latest News & Research

• Vitamin B12 deficiency is increasingly seen in young adults due to poor gut health and vegan diets.
• Recent studies show Vitamin C may help reduce inflammation and support faster recovery from viral infections.
• Research suggests B-complex vitamins play a role in reducing anxiety and improving sleep quality.
• Vitamin C is being studied for its role in skin aging prevention and collagen synthesis.
• Experts now recommend food first approach over unnecessary supplements.

Best Time to Take Vitamin B & Vitamin C

• Vitamin B and C are best taken in the morning
• Take after food to avoid stomach upset
• Avoid taking them late at night as B vitamins may increase alertness

Can One Take Vitamin B and C Together?

Yes ✅
Vitamin B and Vitamin C can be taken together safely because:

• Both are water soluble vitamins
• They work synergistically
• No harmful interaction between them
• Improve energy and immunity together

Dietician’s Tips for Better Absorption

• Eat fresh fruits and vegetables
• Avoid overcooking vegetables
• Include citrus fruits daily
• Combine Vitamin C with iron-rich foods
• Reduce junk and processed foods
• Stay hydrated

Who Needs Extra Attention?

• Vegetarians and vegans
• Pregnant and breastfeeding women
• Elderly people
• People with digestive issues
• Smokers and alcohol users
• High-stress individuals

Conclusion

Vitamin B and Vitamin C are essential nutrients that support energy, immunity, brain health, skin and overall health. Deficiency of these vitamins can silently affect your health, but the good news is that they are easily available through everyday foods.

Instead of depending only on supplements, focus on a balanced, colourful and natural diet. If one experience persistent symptoms, consult a qualified dietician or healthcare professional.

A healthy body starts with the right nutrition and Vitamin B & C are the foundation of daily health.

Vitamin B & C FAQ

1. Can Vitamin B and Vitamin C be taken together?

Yes, Vitamin B and Vitamin C can be taken together safely. Both are water soluble vitamins, which means the body uses what it needs and removes the excess. Taking them together helps improve energy levels, immunity and overall health.

2. What are the common signs of Vitamin B and Vitamin C deficiency?

Vitamin B deficiency may cause fatigue, weakness, hair fall, poor memory and anemia, while Vitamin C deficiency can lead to frequent infections, bleeding gums, slow wound healing and dull skin. Long term deficiency should be checked by a healthcare professional.

3. Is it better to get Vitamin B and Vitamin C from food or supplements?

Getting Vitamin B and Vitamin C from natural food sources is always the best option because foods provide better absorption and additional nutrients. Supplements should be taken only if recommended by a doctor or dietician.