My sons were runners in high school and competed at the national level. It takes an awful lot of energy to do the daily training regiments in order to compete in national competitions. As a dad, of course I took an interest in their sport. I quickly learned the benefits of the vitamin B complex for runners.

Vitamins that are classified in the B complex are a group that includes thiamine, riboflavin, niacin, B-6, folate, B-12, pantothenic acid, biotin and choline. As runners, the primary benefit that my sons were looking obtain from vitamin B was the increased levels of energy. Some of the other benefits of vitamin B complex include improved or more stable moods, healthier skin, hair and eyes. The B vitamins are also important for proper nervous system and immune system function.

The vitamin B complex group are needed on a daily basis to insure the proper functioning of many systems in the human body. Niacin (found in the vitamin B complex group) is found in every cell of the human body. Inadequate amounts in the diet can result in dermatitis (dry, itchy, inflamed skin), cramping (another problem that runners like to avoid), muscle soreness, exhaustion, insomnia, indigestion, sores in the mouth and loss of appetite.

The benefits of vitamin B complex to people older than high school boys include improved memory and mood. No matter what their age, most people notice an improvement in memory and ability to concentrate, as well as a decrease in depressed feelings and irritability when taking vitamin B supplements.

The vitamin B complex is used by the body in the process to convert carbohydrates into glucose, which is then converted by the cells into energy. Vitima B1, found in acai, plays a role in the body's metabolism of food and alcohol. Those with sluggish metabolisms or problems controlling their weight will often benefit from vitamin B complex supplements.

Most people who start taking a vitamin B complex supplement notice an increase in energy immediately. If you suffer from dry skin or hair, it may take a few weeks to notice a difference, but you will very likely see an improvement.

If you routine drink coffee or alcohol, this will increase the need for the B vitamins. Additionally, people taking birth control pills, sulfa drugs and sleeping medications will find an increased the need for the vitamin B complex group.