Adults need micrograms of folate a day. A microgram is 1, times smaller than a milligram mg. The word microgram is sometimes written with the Greek symbol μ followed by the letter g μg.

There are no long-term stores in the body, so you need to eat folate-containing foods frequently. Most people should be able to get the amount of folate they need by eating a varied and balanced diet. If you're pregnant, trying for a baby, or could get pregnant, it's recommended that you take a microgram folic acid supplement daily until you're 12 weeks pregnant.

Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant. This is to help prevent neural tube defects, such as spina bifida, in your baby. Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they're 12 weeks pregnant.

This is important and unlikely to cause harm, as it's taken on a short-term basis, but speak to your doctor first. Get more advice about vitamins and minerals during pregnancy , including who should take a higher dose of folic acid.

Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency , which can eventually damage the nervous system if it's not spotted and treated. This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

The Department of Health and Social Care recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant. Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet.

If you're taking folic acid supplements, it's important not to take too much as this could be harmful. Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm. A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.

Read about the vegan diet for nutrition information and advice. There's not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day. You should be able to get all the vitamin B12 you need by eating a varied and balanced diet. If you take vitamin B12 supplements, do not take too much as this could be harmful.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm. Page last reviewed: 03 August Next review due: 03 August Home Health A to Z Vitamins and minerals Back to Vitamins and minerals. B vitamins and folic acid - Vitamins and minerals Contents Overview Vitamin A B vitamins and folic acid Vitamin C Vitamin D Vitamin E Vitamin K Calcium Iodine Iron Others.

There are many different types of vitamin B. This section has information on: thiamin vitamin B1 riboflavin vitamin B2 niacin vitamin B3 pantothenic acid vitamin B6 biotin vitamin B7 folate and folic acid vitamin B12 Thiamin vitamin B1 Thiamin, also known as vitamin B1, helps: the body break down and release energy from food keep the nervous system healthy Good sources of thiamin Thiamin is found in many types of food.

Good sources include: peas some fresh fruits such as bananas and oranges nuts wholegrain breads some fortified breakfast cereals liver How much thiamin do I need? The amount of thiamin adults aged 19 to 64 need is: 1mg a day for men 0. What happens if I take too much thiamin?

What does the Department of Health and Social Care advise? If you take supplements, do not take too much as this might be harmful. Riboflavin vitamin B2 Riboflavin, also known as vitamin B2, helps: keep skin, eyes and the nervous system healthy the body release energy from food Good sources of riboflavin Good sources of riboflavin include: milk eggs fortified breakfast cereals mushrooms plain yoghurt UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.

How much riboflavin do I need? Here, learn about each of the 13 vitamins, including good sources and how they help.

Learn more here. The best vitamins for skin include vitamins C, D, and E. People can get many of these vitamins from their diet or by taking supplements.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Benefits and uses of B-complex vitamins. Medically reviewed by Maya Feller, MS, RD, CDN , Nutrition — By Jennifer Berry and Brittany Patterson — Updated on January 22, Vitamin B complex Dosage Benefits Who should take them?

Risks Choosing supplements Interactions Foods Speaking with a doctor Summary Vitamin B refers to eight different vitamins. A note about sex and gender Sex and gender exist on spectrums. Was this helpful? What is in the vitamin B complex?

Daily recommendations for vitamin B-complex supplement. Males Females During pregnancy During breastfeeding Vitamin B1 1. Benefits and uses of vitamin B-complex supplement. Who should take B-complex vitamins? Side effects and risks of vitamin B-complex supplement.

Choosing the right vitamin B-complex supplement. Interactions for vitamin B-complex supplement. Which foods contain B vitamins? When to speak with a doctor. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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Fact checked by Autumn Rauchwerk, MS, RDN, E-RYT. Editor's Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. Our Top Picks. Best Overall:. Best Budget:.

Best Allergy-Friendly:. Best Whole Food:. Best Vegan:. Best Gluten Free:. In This Article Expand. Our Picks. Are B-Complex Supplements Beneficial?

Who May Not Benefit From B-Complex Supplements. How We Select Supplements. What to Look for. Best Overall. Nutrilite Vitamin B Dual Action. Cons Contains spirulina, which may not be beneficial for all. Best Budget.

Nature Made Super B-Complex. Pros Third-party tested and USP certified and verified Affordable Addition of vitamin C. Cons Pills may have a strong smell and taste. Best Allergy-Friendly. Thorne Research B-Complex 6. Pros NSF tested and certified for sport Safe for those with food allergies May reduce symptoms of premenstrual syndrome.

Cons Insufficient folate for pregnancy. The 9 Best Iron Supplements of Best Whole Food. Garden of Life Vitamin B Complex. Pros ConsumerLab. Cons Contains a probiotic and enzyme blend that may not be suitable for all.

Best Vegan. Nordic Naturals Vitamin B Complex. Pros Certified vegan Certificate of analysis available Exact amount of B12 recommended for vegans and vegetarians. The 6 Best Fiber Supplements of , According to a Dietitian.

Best Gluten Free. New Chapter Fermented Vitamin B Complex. Pros Certified organic and gluten-free Vegetarian Form may be more absorbable. Cons Not suitable for those with soy allergies No third-party testing.

The 6 Best Digestive Enzymes of For example, people who follow a vegan lifestyle run the risk of becoming deficient in certain B vitamins—specifically vitamin B Sources of vitamin B12 most often include foods derived from animals i. beef, chicken, eggs, and milk. Women who are planning a pregnancy, are pregnant, or are breastfeeding have an increased need for folate and must take a folate supplement.

However, it might make the most sense to get the necessary B vitamins from a prenatal-specific multivitamin. If your prenatal does not contain adequate levels of B vitamins, a B-complex supplement may be beneficial.

People looking to support wound healing or prevent canker sores: In addition to their basic everyday functions, research shows the important role that B vitamins play in wound healing. Thiamine is particularly vital to promote wound healing and increase breaking strength during healing.

There is also evidence to support B-complex supplementation to help prevent recurring canker sores in the mouth, particularly with vitamin B Older adults: B-complex supplementation may have some benefit on cognitive function for older adults who have mild cognitive impairment or those without cognitive impairment.

Older adults may be at particularly high risk of vitamin B12 deficiency , as they are often less able to absorb the micronutrient. Supplementation may help prevent or correct related issues, including issues with red blood cell formation and psychiatric symptoms.

People with gastrointestinal disorders: People with gastrointestinal disorders such as Inflammatory Bowel Disease IBD can have malabsorption of several vitamins and minerals, including vitamins B1, B6, B12, and folate.

A B-complex supplement can help counteract malabsorption and ensure adequate nutrient levels. Who May Not Benefit From B-Complex Supplements For most healthy individuals eating a well-balanced diet, B-complex supplements are not necessary. How We Select Supplements Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We also consulted with these nutrition experts for their valued opinions on what to consider when shopping for B-complex supplements: Lauren Manaker , MS, RDN, LD, CLEC, CPT Paula Doebrich , RDN, MPH, founder of Happea Nutrition in New York City It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.

What to Look for in a B-Complex Supplement Third-Party Testing Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. Not all third-party testing is created equal.

It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. The third-party certifications we can trust are: ConsumerLab. com, NSF, and USP. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.

We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form Vitamins exist in different forms, and some forms are better absorbed by our bodies than others. Is PABA in B Complex? Frequently Asked Questions When is the best time to take a B-complex supplement? What is in a B-complex supplement? Does a B-complex supplement provide energy?