The body absorbs vitamin B12 from food in a two-step process. Second, the freed vitamin B12 then combines with a protein made by the stomach, called intrinsic factor , and the body absorbs them together. However, B12 in supplements does need to combine with intrinsic factor to be absorbed.

As a result, they have trouble absorbing vitamin B12 from foods and dietary supplements. Your doctor can test your vitamin B12 level to see if you have a deficiency. If you have a vitamin B12 deficiency, you may feel tired or weak.

These are symptoms of megaloblastic anemia, which is a hallmark of vitamin B12 deficiency. You might also have pale skin, heart palpitations , loss of appetite, weight loss, and infertility.

Your hands and feet might become numb or tingly, a sign of nerve problems. Other symptoms of vitamin B12 deficiency include problems with balance, depression , confusion, dementia , poor memory, and soreness of the mouth or tongue.

In infants, signs of a vitamin B12 deficiency include failure to thrive , delays in reaching the typical developmental milestones, and megaloblastic anemia. Scientists are studying vitamin B12 to understand how it affects health. Here are several examples of what this research has shown.

Some research shows that people with high levels of vitamin B12 have a higher risk of cancer. More evidence is needed to understand whether vitamin B12 levels affect cancer risk. Vitamin B12 supplements along with other B vitamins reduce blood levels of homocysteine , a compound linked to an increased risk of having a heart attack or stroke.

More clinical trials are needed to better understand the effects of vitamin B12 supplementation on cognitive function in older adults. Manufacturers often promote vitamin B12 supplements for energy, athletic performance, and endurance.

Vitamin B12 supplements can interact or interfere with some medicines that you take. Here are several examples.

People take gastric acid inhibitors to treat certain digestion problems, such as gastroesophageal reflux disease and peptic ulcer disease. These drugs can interfere with vitamin B12 absorption from food by slowing the release of hydrochloric acid into the stomach, leading to vitamin B12 deficiency.

Gastric acid inhibitors include omeprazole Prilosec , lansoprazole Prevacid , cimetidine Tagamet , and ranitidine Zantac. Metformin is used to treat prediabetes and diabetes. Metformin might reduce vitamin B12 absorption and lower blood levels of vitamin B Tell your doctor, pharmacist , and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take.

They can tell you if the dietary supplements might interact with your medicines. They can also explain whether the medicines you take might interfere with how your body absorbs or uses other nutrients.

Foods contain vitamins, minerals , dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients for example, during specific life stages such as pregnancy.

For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U. This fact sheet by the National Institutes of Health NIH Office of Dietary Supplements ODS provides information that should not take the place of medical advice.

We encourage you to talk to your health care providers doctor, registered dietitian, pharmacist, etc. about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. A simple blood or urine test can confirm if you have vitamin B deficiency, notes MedlinePlus.

A doctor can advise what level of vitamin supplement you may need. B vitamins are all water soluble, per Colorado State , meaning they are absorbed into body for immediate use.

Because these nutrients are eliminated through urine, they need to be constantly replenished. While fat-soluble vitamins, like A, D, E, and K, dissolve in fat and are absorbed by tissue so the body can use them as needed. To get a better understanding how much of the various Bs you should be getting, the National Institutes of Health offer Dietary Supplement Fact Sheets detailing recommended daily allowances and the food sources that provide them.

While B vitamins may all boost energy levels, they have other benefits that may be surprising. Medical experts at Mt. Sinai say that B6, along with B12 and B9, may boost heart health. B vitamins help your body produce new red blood cells that deliver oxygen to your tissues and organs, benefiting your circulation.

Research published in the journal Nutrients in looked at 9, Korean men who filled out regular surveys of their food consumption, and discovered that increased intake of B6 was associated with a lower risk of heart disease.

In another analysis, published in in Critical Reviews of Food Science and Nutrition , researchers looked at 11 prior studies regarding coronary heart disease risk in relation to B vitamins and concluded that a higher intake of folate and vitamin B6 is associated with a lower risk of heart disease.

More than 5, cases of heart disease were represented in the study. Some food sources rich in B6 are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.

B vitamins also have been linked to a lower incidence of stroke. In a review published in in Neural Degeneration Research , which included more than 5, older adults age 60 and up , researchers found that low levels of vitamin B12 put them at a higher risk for ischemic stroke.

An analysis in Stroke and Vascular Neurology published in showed that taking vitamins B9, B12, and vitamin B6 lowered blood homocysteine concentrations by about 25 percent and reduced the relative risk of stroke overall by about 10 percent. Some research suggests that vitamin B3 [niacin] can help improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr.

In general, she advises that most people get their daily vitamin B intake from a balanced and healthy diet. If a healthcare provider, however, determines that a patient is deficient, a regimen of supplements may be recommended to improve levels.

But only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful, warns Wick. Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body.

People can sometimes develop anemia a lack of healthy red blood cells and feel tired and weak. Other symptoms of B12 deficiency include constipation , weight loss, loss of appetite, rash , shortness of breath , diarrhea, tingling or burning of hands or feet, cracked lips or mouth sores, and mood changes.

Older adults are more likely not to have enough B The National Institutes of Health estimate that about 6 percent of adults younger than 60 in the United States and United Kingdom have a vitamin B12 deficiency , but that number jumps to about 20 percent in those older than People of low socioeconomic status, women, and non-Hispanic Black individuals are also likely to have low vitamin B12 intakes.

To get more B12 in their diets, individuals may turn to vitamin-rich natural sources, such as dairy products, fish, meat, and — in particular — beef liver and clams.

This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast. Vitamin B1 plays a major role in metabolizing food into energy.

B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. As MedlinePlus notes, too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system.

Beriberi is found in people who are malnourished, as well as in those who are heavy alcohol drinkers. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs — and it may even lead to congestive heart failure.

Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the best option. When starting any vitamin regimen, however, be sure to consult with your doctor. Vitamin B2, also known as riboflavin , produces powerful antioxidant activity so the immune system can function properly, according to a study published in in the International Journal of Molecular Science.

Lab analysis published in in the Journal of Physiology and Pharmacology of macrophages cells that play a significant part in immunity suggests that riboflavin deficiency impairs proper immune response, while riboflavin enrichment decreases inflammation.

She notes, however, that much more research is needed to fully understand the impact of vitamin B2 on immune function.

Beyond boosting the immune system, getting enough riboflavin may help prevent migraine headaches and cataracts , according to MedlinePlus. In research published in in the International Journal for Vitamin and Nutrition Research, researchers looked at seven previous studies and found that taking B2 supplements in adults may help reduce the frequency and duration of migraine attacks with no serious side effects.

The National Institute of Neurological Disorders and Stroke lists riboflavin as a possible natural treatment for migraine. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.

Not getting enough niacin in your diet causes a disorder known as pellagra. As the Cleveland Clinic describes it, pellagra is a systemic disease, affecting the body as a whole because cells are deprived of the energy they need to perform bodily functions.

This will eventually affect the brain and nervous system. Symptoms of pellagra include both physical and mental difficulties, diarrhea, inflamed mucus membranes, and dementia. Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism.

Health benefits of niacin include its use as a treatment to help control high cholesterol. Deficiency in B12 is also damaging to the nervous system and has been linked to dementia, as well as depression and confusion.

Sometimes the simplest solutions are the best ones. Following a diet rich in leafy green vegetables, lean proteins, and whole grains — a strategy long-touted as the best way to achieve good health — is also an effective way to look as healthy as you feel and glow from the inside out.

Evaluate your diet to see where you might need improvement, and speak with a nutritionist if you want help creating a personalized plan. Want help improving your nutrition or evaluating your diet? B Vitamins: Your Secret to Good Skin Health. Vitamin B: What Is It Good For? B1 Thiamine What it does: Thiamine was the first B Vitamin ever discovered.

Where to find it: Dairy products, mushrooms, beef liver, spinach, almonds, seaweed B3 Niacin What it does: A skin-conditioning powerhouse, B3 treats a variety of skin conditions and irritations, including dermatitis, acne, rosacea, eczema, dry and sun-damaged skin, and hyperpigmentation.

Where to find it: Turkey, chicken, dairy products, liver, mushrooms, fish, peas, fortified breads and cereals B5 Pantothenic Acid What it does: A humectant, B5 preserves moisture in the skin, which improves skin elasticity and contributes to a fuller, more hydrated looking face. Where to find it: Tuna, turkey, beef, chicken, potatoes, sunflower seeds, spinach, bananas B7 Biotin What it does: B7 is needed for the metabolism of fatty acids and protects cells from damage and water loss, helping to keep your skin moist and plump.

B9 Folic Acid What it does: B9 works like an antioxidant to promote cell turnover and fight free radical damage. Where to find it: Dark, leafy greens, asparagus, broccoli, citrus, beans and legumes, okra, nuts and seeds, beets B12 Cobalamin What it does: B12 is necessary for cell reproduction and can be applied topically for skin benefits because it reduces inflammation, dryness, and acne.

Eat Your Way to Better Skin Sometimes the simplest solutions are the best ones. LEARN MORE ABOUT OUR NUTRITION SERVICES. Share This Story, Choose Your Platform!

Related Posts. Supporting Families of Children With Rare Diseases and Life-Threatening Conditions. Matters of the Heart: CPR, AEDs and Cardiovascular Screenings. Back to Basics: Three Simple Ways to Help Avoid the Tripledemic of Respiratory Illnesses.

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.

However, consuming excessive quantities of certain B vitamins when it's not necessary could harm health. Very high doses of supplemental B3 niacin may lead to skin flushing, vomiting, high blood sugar levels, low blood pressure , and potentially liver damage.

They can help you determine whether a B vitamin supplement may be beneficial for your health and can recommend appropriate dosing. B vitamins refer to eight nutrients that play important roles in health, such as supporting cellular function, metabolism, energy production, red blood cell development, and neurotransmitter production.

B vitamins are found in a number of foods, including both plant and animal foods. Most people following well-rounded diets are able to meet their needs through food alone.

However, B vitamin supplements may be necessary for certain populations, such as people with medical conditions that interfere with B vitamin absorption, pregnant and breastfeeding women , and people following restrictive diets. Hanna M, Jaqua E, Nguyen V, Clay J. B vitamins: functions and uses in medicine.

Perm J. Centers of Disease Control and Prevention. Folic acid. Young LM, Pipingas A, White DJ, Gauci S, Scholey A.

Cheng D, Kong H, Pang W, et al. B vitamin supplementation improves cognitive function in the middle aged and elderly with hyperhomocysteinemia. Nutr Neurosci. Maruyama K, S. Eshak E, Kinuta M, et al. J Clin Biochem Nutr. National Institutes of Health.

Vitamin B Vitamin B6. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. B vitamins could be key to maintaining a healthy heart, brain, and body. Vitamin B makes it possible for your body to use energy.

Adequate levels of all of these dietary micronutrients are essential for the body to operate at its best, according to a study published in the journal Nutrients.

Among the group are B1 also known as thiamine , B2 riboflavin , B3 niacin , B5 pantothenic acid , B6 pyridoxal phosphate , B7 biotin , B9 folic acid or folate , and B12 cobalamin —often referred to as B complex vitamins — which help form red blood cells, working with enzymes to make energy from the foods we eat.

They play a vital role in releasing energy from carbohydrates, fats, and proteins. B vitamins may also reduce the riskof heart disease, per MedlinePlus , while helping to lower bad cholesterol LDL and increase good cholesterol HDL.

Insufficient vitamin B can cause anemia , or a lack of healthy red blood cells. A simple blood or urine test can confirm if you have vitamin B deficiency, notes MedlinePlus. A doctor can advise what level of vitamin supplement you may need. B vitamins are all water soluble, per Colorado State , meaning they are absorbed into body for immediate use.

Because these nutrients are eliminated through urine, they need to be constantly replenished. While fat-soluble vitamins, like A, D, E, and K, dissolve in fat and are absorbed by tissue so the body can use them as needed.

To get a better understanding how much of the various Bs you should be getting, the National Institutes of Health offer Dietary Supplement Fact Sheets detailing recommended daily allowances and the food sources that provide them.

While B vitamins may all boost energy levels, they have other benefits that may be surprising. Medical experts at Mt. Sinai say that B6, along with B12 and B9, may boost heart health. B vitamins help your body produce new red blood cells that deliver oxygen to your tissues and organs, benefiting your circulation.

Research published in the journal Nutrients in looked at 9, Korean men who filled out regular surveys of their food consumption, and discovered that increased intake of B6 was associated with a lower risk of heart disease.

In another analysis, published in in Critical Reviews of Food Science and Nutrition , researchers looked at 11 prior studies regarding coronary heart disease risk in relation to B vitamins and concluded that a higher intake of folate and vitamin B6 is associated with a lower risk of heart disease.

More than 5, cases of heart disease were represented in the study. Some food sources rich in B6 are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.

B vitamins also have been linked to a lower incidence of stroke. In a review published in in Neural Degeneration Research , which included more than 5, older adults age 60 and up , researchers found that low levels of vitamin B12 put them at a higher risk for ischemic stroke.

An analysis in Stroke and Vascular Neurology published in showed that taking vitamins B9, B12, and vitamin B6 lowered blood homocysteine concentrations by about 25 percent and reduced the relative risk of stroke overall by about 10 percent.

Some research suggests that vitamin B3 [niacin] can help improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr. In general, she advises that most people get their daily vitamin B intake from a balanced and healthy diet.

If a healthcare provider, however, determines that a patient is deficient, a regimen of supplements may be recommended to improve levels. But only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful, warns Wick.

Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. People can sometimes develop anemia a lack of healthy red blood cells and feel tired and weak.

Other symptoms of B12 deficiency include constipation , weight loss, loss of appetite, rash , shortness of breath , diarrhea, tingling or burning of hands or feet, cracked lips or mouth sores, and mood changes. Older adults are more likely not to have enough B The National Institutes of Health estimate that about 6 percent of adults younger than 60 in the United States and United Kingdom have a vitamin B12 deficiency , but that number jumps to about 20 percent in those older than