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If you take vitaminx to vitaminx stomach acid Stress Relief Supplement order to treat acid reflux or heartburn, this vifamins also inhibit Benefitw B12 absorption Deficiency in B12 has been linked to increased rates fitamins depression and mood disturbances in older people 12 Deficiencies in vitamin B6 and folate are also common in older vitains 14 Vita,ins, the MTHFR genetic Benfeits can affect how your vitsmins metabolizes folate, vita,ins can Sports diet essentials to Benefkts folate deficiency Nutrient timing for athletes other health concerns In these circumstances, people are Benffits advised to supplement with a B-complex vitamin to correct or avoid deficiencies.
Vitamin B12 is naturally found in animal products like meat, dairy, eggs, and seafood. A daily B-complex vitamin can help ensure that people who choose to follow diets that eliminate animal products are getting enough of these important nutrients.
For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, whereas metformin, a popular diabetes drug, can decrease levels of both B12 and folate 24 Birth control pills can also deplete several B vitamins, including B6, B12, folate, and riboflavin Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins.
B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.
A day study in healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.
A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo B vitamins may also enhance treatment response when given in combination with antidepressant medication.
One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo B-complex supplements may relieve stress, boost cognitive performance, and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
Each B vitamin has a specific recommended daily amount that varies depending on biological sex, age, and other factors like pregnancy. For women and men, the recommended daily intake RDI for B vitamins is as follows:. Pregnant and lactating people need higher amounts of B vitamins, while infants and children need less If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency.
Speak with a healthcare professional about your specific nutrient needs based on your age and health. The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects.
High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushingand even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions Another side effect of B-complex supplements is that they can turn your urine bright yellow.
If you need to take a B-complex supplement, always choose reputable brands that volunteer to have their products independently tested by organizations like the US Pharmacopeia USP.
Although taking a vitamin B complex as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects.
Pregnant people, older adults, vegans, and those with certain medical conditions may benefit from taking a B-complex supplement. Taking these supplements may also improve mood, cognitive function, and symptoms of depression. Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, sex, and health.
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You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based B-Complex Vitamins: Benefits, Side Effects, and Dosage.
Medically reviewed by Kathy W. Warwick, R. Overview Who should take them? Benefits Dosage Side effects Bottom line Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources.
What are B-complex vitamins? Who should take a vitamin B complex? Health benefits of taking B vitamins. Recommended dosage.
Women Men B1 thiamine 1. Potential side effects. The bottom line. Supplements Vitamin B How we reviewed this article: History.
Apr 21, Written By Jillian Kubala MS, RD. Apr 4, Medically Reviewed By Kathy Warwick, RD, LD. Share this article. Read this next. Vitamin U: Benefits, Side Effects, Foods, and More.
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: Benefits of B vitamins| Latest news | Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body. Could low levels of vitamin K impact lung health? Advertising revenue supports our not-for-profit mission. Vitamin B supplements also are recommended for women who are pregnant or breastfeeding exclusively and follow vegetarian or vegan diets. Nelson Textbook of Pediatrics. |
| 2. Avoid Anemia With B12 | Animal-based foods such as meat, poultry, and fish are high in NAD, which the body can easily use. Vitamin Men Women Pregnant Women B1 Thiamine : 1. Being riboflavin deficient during pregnancy can create a higher risk certain birth defects. Related Posts. ART Home Vitamin B Benefits Dosage Side effects Bottom line Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources. Deficiencies in vitamin B6 and folate are also common in older adults 14 , |
| 10 Surprising Health Benefits of B Vitamins | List of Partners vendors. Anti-seizure medications: Including phenobarbital, primidone Mysolineand Nutrient timing for athletes Bwnefits. Afriyie-Gyawu E, Ifebi E, Ampofo-Yeboah A, Kyte B, Shrestha S, Zhang J. B vitamins often occur together in the same foods. Was this page helpful? |
| B-Complex Vitamins: Benefits, Side Effects, and Dosage | However, more research needs to be done. A meta-analysis found that B vitamins could help with depression in certain cases. The researchers said that taking some B vitamins regularly for several weeks to years could reduce the risk of depression relapse. A small-scale study in India also suggested that B9 and B12 deficiencies could play a role in depression and anxiety, though the increased risk shown was not significant. One study found that, when applied to the skin, these vitamins could help wounds heal more effectively. An animal study found that B12 improved wound healing in mice with diabetes , though more research on humans is needed to confirm these findings. Vitamin B12 may be useful in helping to treat canker sores, also known as oral ulcers. A double-blind study found that a B12 ointment relieved pain better than a placebo when used as an adjunctive therapy alongside primary treatment. Some evidence suggests that taking a combined supplement of B6 and calcium improves symptoms of premenstrual syndrome PMS. A systematic review and meta-analysis also found vitamin B6 to be helpful in controlling physical and psychological PMS symptoms. B vitamins are particularly important during pregnancy when a person should take in least mcg of folic acid every day. Ideally, this would also occur in the months before getting pregnant. Some people require the use of methylated folate due to a MTHFR gene variant that can prevent folic acid from breaking down. In addition, pregnant people should be consuming folate — the natural form of folic acid — from food sources. Getting the recommended amounts of folic acid and folate reduces the risk of birth defects involving the brain and spinal cord, according to the Centers for Disease Control and Prevention CDC. Pregnant people also need plenty of vitamin B Studies show that vitamin B12 deficiency has an association with early pregnancy loss, low birth weight, high blood pressure in the pregnant person, and fetal abnormalities. People who follow a vegetarian diet do not eat meat, including beef, poultry, and fish. People following a vegan diet do not eat any animal products, including meat, eggs, and dairy products. The vitamin is present in many animal-based foods, including meat, eggs, and dairy. People who eat eggs and dairy products may be getting the B12 that they need from these foods. However, those who eat no animal products may need supplements. Individuals who have undergone gastric bypass surgery , also known as bariatric surgery, often need vitamin supplements. There is further evidence that many people need a multivitamin that includes B vitamins and other nutrients after this surgery, at least in the short term. Research shows that older adults are more susceptible to vitamin B12 deficiency. Some evidence suggests that having higher levels of B12 may help slow the aging of the brain. However, confirming this finding requires further research. Low levels of B12 and folate — a dietary equivalent of folic acid, or vitamin B9 — may be associated with depression in older people, according to a systematic review and meta-analysis. In addition, a study involving older Latino adults found that higher B6 levels were linked to decreased depression symptoms. A person with any of the following health conditions may benefit from a vitamin B-complex supplement:. B vitamins are water-soluble. This means that, most of the time, the body excretes extra B vitamins in the urine. While a standard dosage does not seem to cause harm, excessively high doses of certain B vitamins can be dangerous. Speak with a clinician before taking very high doses of B-complex supplements. Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra vitamins, the color will return to normal. Some vitamin and supplement companies use independent quality testing of their products. Those that pass may have a seal of approval from an independent testing organization. However, it means that the product contains what is listed on the label without contaminants. In most cases, vitamin B does not interact negatively with other medications. However, certain medications can make a vitamin B deficiency more likely. There are eight nutrients that are considered B vitamins or B-complex vitamins. These nutrients are water-soluble, meaning they are excreted in the urine. The body has a limited ability to store B vitamins, so they must be consumed on a daily basis in order to maintain optimal levels. Here are the eight types of B vitamins and their main functions within the body. B vitamins are involved in vital processes within the body. They allow your body to derive energy from the foods you eat, produce neurotransmitters that regulate mood, and synthesize RNA and DNA. Some studies show taking B vitamins in supplement form may offer several health benefits, especially in people with low B vitamin levels. In addition to treating low B vitamin levels and preventing deficiency, supplementing with B vitamins may positively impact mental health, enhance cognitive function, and reduce levels of homocysteine. For example, a review of 18 studies found 11 of the 18 included studies reported a positive effect for B vitamin supplements on overall mood compared to placebo treatments. The researchers also found B vitamin supplementation helped improve stress in both healthy and overly stressed people. B vitamin supplements have been shown to enhance performance on cognitive tests and reduce mental fatigue. Also, B vitamin supplements may help protect against cognitive decline in older adults. Additionally, B vitamin supplements may help reduce blood levels of the amino acid homocysteine, which can help protect heart health. Elevated levels of homocysteine increase inflammation and oxidative stress, which leads to cellular damage. High homocysteine, or hyperhomocysteinemia, is linked to an increased risk of several health conditions, including heart disease, cognitive decline, and depression. Daily needs for each B vitamin vary depending on gender, age, and pregnancy status. Here are the recommended daily intakes RDI for the eight B vitamins:. If you have a deficiency in one or more B vitamins, your healthcare provider will recommend an appropriate daily dose depending on your specific health needs. B vitamins are concentrated in a number of foods, including plant and animal-based products. B vitamins can be found in many foods. Here are the best sources of B vitamins:. There are many other foods that contain different amounts of B vitamins. People who follow restricted diets, like vegan diets , are more likely to be low or deficient in B vitamins, such as B12, and might require a B-complex supplement in order to meet their needs. People who are unable to meet their B vitamin needs through diet alone may require a B vitamin supplement. This might include people whose diets are low in B vitamin-rich foods, people who are on B vitamin-depleting medications, and people who have medical conditions that interfere with the absorption of B vitamins. While some people may only require supplementation with one B vitamin, such as vitamin B12 , others may benefit from taking a B-complex supplement that provides all eight B vitamins. To select our top supplement picks, our team of registered dietitians thoroughly research and review supplements and interview experts. We evaluate products on several criteria, including safety, efficacy, dosage, quality of ingredients, and testing certifications, to help you determine the best supplement for your individual needs. Read our complete guide to B12 supplements here , but this is our top pick. If you develop low or deficient levels of one or more B vitamins , you may experience certain symptoms and health issues. If a B vitamin deficiency becomes severe, it can significantly harm health and may even be fatal. Because of this, B vitamin supplements are safe and are not associated with many adverse health effects, even when consumed in very large doses. However, because B12 has such a low level of toxicity, high-dose B12 supplements are generally safe for consumption. B1 thiamin B2 riboflavin B3 niacin B5 pantothenic acid B6 pyridoxine B7 biotin B9 folate [folic acid] B12 cobalamin These vitamins help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. Spotlight on Three of the Bs: Folate, Vitamin B6, and Vitamin B12 One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly. Folate Folic Acid — Vitamin B9 Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods. Vitamin B6 Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Vitamin B12 Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added to foods or supplements. |
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