{"id":16675,"date":"2026-03-16T07:30:00","date_gmt":"2026-03-16T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?p=16675"},"modified":"2026-03-17T11:12:01","modified_gmt":"2026-03-17T14:12:01","slug":"complexo-b","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/alimentacao\/complexo-b\/","title":{"rendered":"Complexo B: o que \u00e9, para que serve e onde \u00e9 encontrado"},"content":{"rendered":"\n<p>Cansa\u00e7o que n\u00e3o passa, dificuldade de concentra\u00e7\u00e3o, queda de cabelo ou aquela sensa\u00e7\u00e3o constante de estresse? Em muitos casos, esses sinais podem ter rela\u00e7\u00e3o com as vitaminas do <strong>complexo B<\/strong>.&nbsp;<br>Apesar do nome no singular, ele n\u00e3o \u00e9 \u201cuma vitamina s\u00f3\u201d, mas sim um grupo formado por oito vitaminas essenciais para o bom funcionamento do organismo.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-1.png\" alt=\"Alimentos com abund\u00e2ncia de complexo B\" class=\"wp-image-16677 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-1.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-1-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-1-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">O complexo B \u00e9 um conjunto de oito vitaminas essenciais<\/figcaption><\/figure><\/div>\n\n\n<p>De modo geral, ele participa da produ\u00e7\u00e3o de energia, contribui para a sa\u00fade mental e ajuda na forma\u00e7\u00e3o das c\u00e9lulas do sangue, al\u00e9m de colaborar com a sa\u00fade da pele, dos cabelos e do sistema nervoso.<\/p>\n\n\n\n<p>Conversamos com a nutricionista Thainara Ver\u00edssimo, formada pela Uninove, para entender como ele funciona, como evitar defici\u00eancias e tamb\u00e9m saber quando a suplementa\u00e7\u00e3o \u00e9 realmente necess\u00e1ria e onde encontrar essas vitaminas no dia a dia. Vamos l\u00e1?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#O-que-e-o-complexo-B\">O que \u00e9 o complexo B?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Para-que-serve-o-complexo-B\">Para que serve o complexo B?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Onde-encontrar-o-Complexo-B\">Onde encontrar o Complexo B?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quando-a-suplementacao-de-complexo-B-e-indicada\">Quando a suplementa\u00e7\u00e3o de complexo B \u00e9 indicada?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-e-o-complexo-B\">O que \u00e9 o complexo B?<\/h2>\n\n\n\n<p>O complexo B \u00e9 um conjunto de oito vitaminas hidrossol\u00faveis, ou seja, que se dissolvem em \u00e1gua e n\u00e3o ficam armazenadas em grandes quantidades no corpo.<\/p>\n\n\n\n<p>Segundo a nutricionista, &#8220;O <strong>complexo B<\/strong> \u00e9 um grupo de vitaminas do complexo B que atuam no <strong>metabolismo energ\u00e9tico<\/strong>, no <strong>funcionamento do sistema nervoso<\/strong> e na <strong>forma\u00e7\u00e3o de c\u00e9lulas<\/strong>, sendo essenciais para a sa\u00fade f\u00edsica e mental.&#8221;<\/p>\n\n\n\n<p>Diferentemente das <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/multivitaminico-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminas<\/strong><\/a> lipossol\u00faveis, ele n\u00e3o se acumula no tecido gorduroso, o que significa que precisam ser consumidas com frequ\u00eancia, por meio da alimenta\u00e7\u00e3o ou, quando indicado, por suplementa\u00e7\u00e3o.\u00a0<\/p>\n\n\n\n<p>As vitaminas desse complexo t\u00eam um papel muito importante ajudando o organismo a <strong>transformar <\/strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/carboidratos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>carboidratos<\/strong><\/a><strong>, prote\u00ednas e gorduras em energia<\/strong>. <\/p>\n\n\n\n<p>Fazem parte desse grupo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B1 (tiamina);<\/li>\n\n\n\n<li>B2 (riboflavina);<\/li>\n\n\n\n<li>B3 (niacina);&nbsp;<\/li>\n\n\n\n<li>B5 (\u00e1cido pantot\u00eanico);&nbsp;<\/li>\n\n\n\n<li>B6 (piridoxina);<\/li>\n\n\n\n<li>B7 (biotina);<\/li>\n\n\n\n<li>B9 (\u00e1cido f\u00f3lico);<\/li>\n\n\n\n<li>Vitamina B12 (cobalamina).<\/li>\n<\/ul>\n\n\n\n<p>Cada uma com fun\u00e7\u00f5es espec\u00edficas, mas complementares no organismo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Para-que-serve-o-complexo-B\">Para que serve o complexo B?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-2.png\" alt=\"Ilustra\u00e7\u00e3o que mostra para que serve o complexo B\" class=\"wp-image-16678 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-2.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-2-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-2-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">O complexo B tem v\u00e1rias fun\u00e7\u00f5es importantes no organismo<\/figcaption><\/figure><\/div>\n\n\n<p>As vitaminas do complexo B participam de v\u00e1rias fun\u00e7\u00f5es essenciais no organismo.<\/p>\n\n\n\n<p>Embora cada uma tenha um papel espec\u00edfico, essas vitaminas atuam de forma integrada para manter o corpo em equil\u00edbrio, especialmente quando o assunto \u00e9 energia, <a href=\"https:\/\/totalpass.com\/br\/blog\/sala-de-imprensa\/saude-mental-com-totalpass\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sa\u00fade mental<\/strong><\/a> e metabolismo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Produ\u00e7\u00e3o de energia<\/h3>\n\n\n\n<p>Uma das principais fun\u00e7\u00f5es das vitaminas do complexo B \u00e9 participar do metabolismo energ\u00e9tico, mas \u00e9 importante destacar: o complexo B n\u00e3o \u00e9 um \u201cenerg\u00e9tico\u201d instant\u00e2neo, mas sim um conjunto de <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/micronutrientes-x-macronutrientes-o-que-sao\/\"><strong>nutri<\/strong><\/a><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/micronutrientes-x-macronutrientes-o-que-sao\/\" target=\"_blank\" rel=\"noreferrer noopener\">e<\/a><\/strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/micronutrientes-x-macronutrientes-o-que-sao\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ntes<\/strong><\/a><strong> <\/strong>essenciais para que esse processo aconte\u00e7a corretamente.&nbsp;<\/p>\n\n\n\n<p>Quando h\u00e1 defici\u00eancia de complexo B, \u00e9 comum surgirem sintomas como cansa\u00e7o e fadiga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Funcionamento do sistema nervoso<\/h3>\n\n\n\n<p>As vitaminas do complexo B tamb\u00e9m t\u00eam papel importante na sa\u00fade do sistema nervoso. Elas contribuem para a produ\u00e7\u00e3o de neurotransmissores, subst\u00e2ncias que influenciam diretamente o humor, a mem\u00f3ria, o foco e a concentra\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<p>A vitamina B12 e a vitamina B6 merecem destaque nesse contexto, j\u00e1 que est\u00e3o diretamente ligadas \u00e0 fun\u00e7\u00e3o cerebral e ao equil\u00edbrio emocional.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Forma\u00e7\u00e3o das c\u00e9lulas sangu\u00edneas<\/h3>\n\n\n\n<p>Outro ponto fundamental \u00e9 a participa\u00e7\u00e3o na produ\u00e7\u00e3o de gl\u00f3bulos vermelhos e na forma\u00e7\u00e3o da hemoglobina. As vitaminas B9 (\u00e1cido f\u00f3lico) e B12 s\u00e3o essenciais nesse processo e ajudam a prevenir alguns tipos de anemia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sa\u00fade da pele, cabelos e unhas<\/h3>\n\n\n\n<p>A biotina (B7) \u00e9 bastante conhecida por seu papel na sa\u00fade est\u00e9tica. Ela contribui para a renova\u00e7\u00e3o celular e para a manuten\u00e7\u00e3o da for\u00e7a e resist\u00eancia da pele, dos cabelos e das unhas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sistema imunol\u00f3gico<\/h3>\n\n\n\n<p>As vitaminas do complexo B tamb\u00e9m apoiam o funcionamento do sistema imunol\u00f3gico. Ao favorecer um metabolismo celular saud\u00e1vel, ajudam o corpo a responder melhor a agentes externos e a manter o equil\u00edbrio geral da sa\u00fade.<\/p>\n\n\n\n<p>Al\u00e9m disso, Thainara ressalta que o complexo auxilia no equil\u00edbrio do metabolismo. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Onde-encontrar-o-Complexo-B\">Onde encontrar o Complexo B?<\/h2>\n\n\n\n<p>As vitaminas do complexo B podem ser obtidas principalmente por meio da alimenta\u00e7\u00e3o. Como o corpo n\u00e3o mant\u00e9m grandes estoques dessas vitaminas, manter uma rotina alimentar variada faz toda a diferen\u00e7a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Alimentos ricos em vitaminas do Complexo B<\/h3>\n\n\n\n<p>Carnes, especialmente f\u00edgado e carnes vermelhas, s\u00e3o fontes importantes, assim como peixes, ovos, <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/tipos-de-leite-conheca\/\"><strong>le<\/strong><\/a><strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/tipos-de-leite-conheca\/\" target=\"_blank\" rel=\"noreferrer noopener\">i<\/a><\/strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/tipos-de-leite-conheca\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>te<\/strong><\/a><strong> <\/strong>e derivados.&nbsp;<\/p>\n\n\n\n<p>Leguminosas como feij\u00e3o, <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/salada-de-lentilha-por-que-incluir-no-cardapio\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>lentilha<\/strong><\/a><strong> <\/strong>e gr\u00e3o-de-bico tamb\u00e9m contribuem bastante, al\u00e9m de cereais integrais e folhas verde-escuras, como <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/espinafre-receitas-saborosas\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>espinafre<\/strong><\/a> e couve.<\/p>\n\n\n\n<p>Vale lembrar que a vitamina B12 \u00e9 encontrada principalmente em alimentos de origem animal, o que exige maior aten\u00e7\u00e3o de quem n\u00e3o consome esses produtos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quando-a-suplementacao-de-complexo-B-e-indicada\">Quando a suplementa\u00e7\u00e3o de complexo B \u00e9 indicada?<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-3.png\" alt=\"Suplementa\u00e7\u00e3o de complexo B\n\" class=\"wp-image-16679 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-3.png 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-3-300x201.png 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2026\/03\/Complexo-B-3-150x101.png 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A suplementa\u00e7\u00e3o do complexo B s\u00f3 \u00e9 necess\u00e1ria em situa\u00e7\u00f5es de maior risco de defici\u00eancia<\/figcaption><\/figure>\n\n\n\n<p>De acordo com a nutricionista, &#8220;A <strong>suplementa\u00e7\u00e3o de complexo B<\/strong> \u00e9 indicada em casos de <strong>defici\u00eancia vitam\u00ednica<\/strong>, <strong>alimenta\u00e7\u00e3o inadequada<\/strong>, <strong>estresse intenso<\/strong>, <strong>fadiga<\/strong>, <strong>restri\u00e7\u00f5es alimentares<\/strong>, uso prolongado de alguns <strong>medicamentos<\/strong> ou quando h\u00e1 maior demanda do organismo, sempre com <strong>orienta\u00e7\u00e3o de um profissional de sa\u00fade<\/strong>.&#8221;<\/p>\n\n\n\n<p>Vamos falar mais sobre esses casos?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Situa\u00e7\u00f5es com maior risco de defici\u00eancia<\/h3>\n\n\n\n<p>Vegetarianos e <a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/dieta-vegana-para-hipertrofia\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>veganos<\/strong><\/a>, por exemplo, t\u00eam maior risco de defici\u00eancia de vitamina B12, j\u00e1 que ela est\u00e1 presente principalmente em alimentos de origem animal, e idosos tamb\u00e9m podem apresentar menor absor\u00e7\u00e3o ao longo do tempo.&nbsp;<\/p>\n\n\n\n<p>Gestantes precisam de aten\u00e7\u00e3o especial, especialmente em rela\u00e7\u00e3o ao \u00e1cido f\u00f3lico (B9), essencial para o desenvolvimento do beb\u00ea. Al\u00e9m disso, pessoas com problemas de absor\u00e7\u00e3o intestinal ou consumo excessivo de \u00e1lcool podem ter n\u00edveis reduzidos dessas vitaminas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sintomas que podem indicar defici\u00eancia<\/h3>\n\n\n\n<p><strong>Cansa\u00e7o persistente, fraqueza, irritabilidade, formigamento, queda de cabelo e anemia<\/strong> podem estar associados \u00e0 defici\u00eancia de complexo B.<\/p>\n\n\n\n<p>Por isso, antes de decidir quando tomar complexo B, \u00e9 fundamental buscar orienta\u00e7\u00e3o m\u00e9dica ou nutricional e realizar exames laboratoriais para confirmar a real necessidade.<\/p>\n\n\n\n<p>Quando necess\u00e1ria, a suplementa\u00e7\u00e3o de complexo B pode ser encontrada em c\u00e1psulas, comprimidos ou vers\u00f5es injet\u00e1veis. Alguns produtos re\u00fanem todas as vitaminas do grupo; outros oferecem nutrientes espec\u00edficos, como a B12 isolada.<\/p>\n\n\n\n<p>Por serem hidrossol\u00faveis, o excesso tende a ser eliminado pela urina, mas megadoses n\u00e3o s\u00e3o indicadas sem orienta\u00e7\u00e3o profissional.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Complexo B faz mal? Pode haver excesso?<\/h2>\n\n\n\n<p>De forma geral, o risco \u00e9 baixo quando as vitaminas do complexo B s\u00e3o consumidas dentro das recomenda\u00e7\u00f5es. Como s\u00e3o hidrossol\u00faveis, o excesso costuma ser eliminado pelo organismo.<\/p>\n\n\n\n<p>O problema pode surgir com o uso inadequado de suplementos em doses elevadas, que podem causar desconfortos gastrointestinais, altera\u00e7\u00f5es na pele e, em casos mais graves, sobrecarga hep\u00e1tica.&nbsp;<\/p>\n\n\n\n<p>Por isso, o acompanhamento profissional \u00e9 essencial para evitar exageros e garantir uma suplementa\u00e7\u00e3o segura e adequada \u00e0s necessidades individuais.<\/p>\n\n\n\n<p>Cuidar da sa\u00fade tamb\u00e9m passa por buscar informa\u00e7\u00e3o confi\u00e1vel. Entender como o complexo B atua \u00e9 um passo importante para fazer escolhas mais conscientes e alinhadas \u00e0s necessidades do seu corpo.<\/p>\n\n\n\n<p>Agora aprenda tamb\u00e9m sobre:&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/suco-de-beterraba-beneficios-e-como-incluir-na-rotina\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Suco de beterraba: benef\u00edcios e como incluir na rotina<\/strong><\/a><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cansa\u00e7o que n\u00e3o passa, dificuldade de concentra\u00e7\u00e3o, queda de cabelo ou aquela sensa\u00e7\u00e3o constante de estresse? Em muitos casos, esses sinais podem ter rela\u00e7\u00e3o com as vitaminas do complexo B.&nbsp;Apesar do nome no singular, ele n\u00e3o \u00e9 \u201cuma vitamina s\u00f3\u201d, mas sim um grupo formado por oito vitaminas essenciais para o bom funcionamento do organismo. [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":16677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[3703,1525,3704,3705,400],"class_list":["post-16675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacao","tag-complexo-b","tag-energia","tag-suplementos","tag-vitamina-b12","tag-vitaminas"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Complexo B: o que \u00e9, benef\u00edcios e quando suplementar<\/title>\n<meta name=\"description\" content=\"Entenda o que \u00e9 o Complexo B, para que serve, seus benef\u00edcios para energia e sa\u00fade mental e quando a suplementa\u00e7\u00e3o \u00e9 indicada.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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