Benefits Of Vitamin B
Since B vitamins are water-soluble, they are carried to your body tissues instead of being stored in your body fat. The B vitamins help your body enzymes to do their part in maintaining your bodily functions and overall health. It is also important for the efficiency of cellular metabolism in your body.
- Healthy Brain Function
All of the 8 B vitamins play an integrated and interrelated role to make sure your brain functions as it should. Adequate amounts of B vitamins are crucial for proper brain function in a healthy body. It also ensures optimal neurological and physiological functioning. Research says that a healthy amount of vitamin B6 can play a remarkable role in the prevention of a neurological disorder called Parkinsons disease.
- Reduces Stress & Boosts Mood
B-Complex vitamins are often used to reduce stress and boost an individuals mood. Some studies even support its ability to lift your spirits and improve cognitive performance. A database from the National Institute of Health suggests that treatment with a high dosage of B-complex and mineral supplements resulted in better mental health, reduced stress, and better results on cognitive tests. The same study resulted in reduced mental fatigue among young adults.
- Cancer Prevention
- Reduces Anxiety & Depression
Side Effects Of Vitamin B9 Overdose
Folic acid is thought to be very dangerous when taken in high doses.
In normal circumstances, folic acid ensures a healthy pregnancy, supports nerve health, and protects against depression, cancer, and dementia. However, in high dosages, folic acid can cause great damage to your central nervous system.
As a result, too much vitamin B9 symptoms will include irritability, insomnia, malaise, intestinal dysfunction, movement disorders, pain or numbness, seizures, skin reactions, and paralysis.
Folic acid supplements can interact with certain medications like methotrexate and drugs that treat cancer and autoimmune diseases. Taking folic acid with antiepileptic drug used for psychiatric diseases or epilepsy may reduce the serum levels of these drugs.
Folic acid also may reduce the effectiveness of the ulcerative colitis treatment sulfasalazine, and interact with zinc and vitamin B6.
How much folate should you take? According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance for folate daily:
- Males and females 14 and over: 400 micrograms
- Pregnant females: 600 mcg
Food high in folate include:
Is Taking High Doses Of B12 Helpful Or Harmful
Since B12 is a water-soluble vitamin, its generally considered safe, even at high doses.
No Tolerable Upper Intake Level has been established for B12, due to its low level of toxicity. UL refers to the maximum daily dose of a vitamin unlikely to cause adverse side effects in the general population.
This threshold has not been set for B12 because your body excretes whatever it doesnt use through your urine.
However, supplementing with excessively high levels of B12 has been linked to some negative side effects.
Several studies have shown that megadoses of the vitamin can lead to outbreaks of acne and rosacea, a skin condition that causes redness and pus-filled bumps on the face.
Yet, it should be noted that most of these studies focused on high dose injections rather than oral supplements .
There is also some evidence suggesting that high doses of B12 may lead to negative health outcomes in those with diabetes or kidney disease.
One 2010 study found that people with diabetic nephropathy experienced a more rapid decline in kidney function when supplemented with high dose B vitamins, including 1 mg per day of B12 .
Whats more, the participants receiving the high dose B vitamins had a greater risk of heart attack, stroke, and death, compared to those receiving a placebo. However, more recent studies are needed to support this claim .
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Side Effects Of Vitamin B3 Overdose
When you get vitamin B3 from food, an overdose is unlikely to occur. But, vitamin B3 supplementation is a different story. This can lead to possible side effects of too much vitamin B3, such as blurry vision, disorientation, nausea, vomiting, abdominal pain, bloating, nervousness, and headaches.
It is also possible to experience a vitamin B3 side effect called a âniacin flush,â which produces symptoms like burning, itching, a tingling sensation in the chest and face, and severe skin flushing with dizziness.
Liver damage, jaundice, and stomach ulcers may also occur from very high vitamin B3 doses.
Also, avoid taking too much vitamin B3 if you have gout, ulcers, gallbladder disease, liver disease, diabetes, had a recent heart attack, or are pregnant. If you take vitamin B3 to lower cholesterol, be sure to do so under a doctorâs supervision.
Medication interactions associated with vitamin B3 include atorvastatin, benztropine, carbidopa, levodopa, cerivastatin, fluvastatin, gemfibrozil, glimepiride, isoniazid, lovastatin, minocycline, oral contraceptives, pravastatin, repaglinide, rosuvastatin, simvastatin, tetracycline, thioridazine, and tricyclic antidepressants.
How much vitamin B3 should you take? According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance for vitamin B3 daily:
- Males 14-plus years: 16 mg
- Females 14-plus years: 14 mg
- Pregnant females: 18 mg
- Breastfeeding females: 17 mg
What To Do If You Have B Vitamin Toxicity
If you suspect that you have a vitamin B complex overdose, you should seek medical attention. Vitamin B toxicity is uncommon, but its always better to have a physician assess your symptoms and provide the correct diagnosis and treatment.
You can learn more about many other health topics at STDWatch.com now.
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Risks Of Too Much B12
As a water-soluble nutrient, excess B12 isn’t stored in the body. It must be replaced through food or supplements each day to keep blood levels at a normal level. Because blood levels can’t build up, there’s low risk of toxicity. For this reason, the National Academy of Medicine did not establish an upper limit for B12, noting that no negative effects are associated with excess B12 from both food and supplements in healthy adults.
However, a few studies suggest B12 â alone or in combination with other B vitamins â may have negative consequences for special populations. A 2010 study in JAMA found that doses of 1 mg B12 per day, in combination with vitamin B6 and folic acid, for six years in patients with diabetic neuropathy increased the risk of vascular events, including heart attack and stroke.
A study published in 2018 in Paediatric and Perinatal Epidemiology showed that very high maternal blood levels of B12 at birth increased the risk of autism spectrum disorder. Another study in 2017 in Journal of Clinical Oncology reported that long-term use of high-dose B12 and B6 was associated with a 30- to 40-percent increase in lung cancer risk in men.
Excess B12 may also affect the skin, causing acne and rosacea, according to a 2015 review in the American Journal of Clinical Dermatology.
People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
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 (
Summary
Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins.
While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B vitamin supplement may be helpful even for people who dont have an increased need for these nutrients.
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What Happens If A Vitamin B Deficiency Is Left Untreated
If a deficiency goes untreated and worsens it can cause serious harm to the body and brain. In the case of a B12 deficiency, people could experience significant physical, neurological, and psychiatric symptoms.
Vitamin B deficiency can affect memory function and cognition. It can also affect the neurodevelopment of a child in utero and lead to a greater risk of neurological birth defects.
Theres a reason why a healthy diet, along with exercise and social connection, is recommended for optimal mental health. Countless studies have found that a diet rich in vitamins and nutrients can support the prevention of certain mental health conditions and promote the maintenance of overall mental health.
Can You Overdose On Vitamin B Complex
25 Jun 2022
- Dr. Andrea Pinto Lopezon June 26, 2022
Vitamin B complex is a type of vitamin supplement that can contain up to eight different types of vitamin B.
According to the Harvard T.H. Chan School of Public Health, these vitamins include B1 , B2 , B3 , B5 , B6 , B7 , B9 , and B12 . These vitamins play important roles in maintaining your health.
But what happens if you take too much vitamin B complex? Keep reading to find out.
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How Much Vitamin B Complex Is Safe To Take In A Day
A vitamin B complex supplement typically contains riboflavin, pantothenic acid, folic acid, niacin, biotin, thiamin, vitamin B6 and vitamin B12. Most people get enough from foods high in B vitamins.
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However, people with restricted or poor diets or those with certain medical conditions may benefit from taking a vitamin B complex supplement. Always talk to your doctor to determine if supplementation is appropriate in your situation.
Tip
While personal vitamin needs vary from person to person, you shouldn’t get more than 100 percent of the RDA from your vitamin B complex.
Side Effects Of Vitamin B2 Overdose
Taking too much vitamin B2 is also rare, but there are side effects to consider of a riboflavin overdose.
Too much vitamin B2 side effects include increased urine frequency, diarrhea, allergic reactions like hives, difficulty breathing, and swelling of the tongue or face. Vitamin B2 will also cause the harmless side effect of turning your urine to a yellow-orange color.
Medication interactions associated with vitamin B2 include zidovudine , didanosine, doxorubicin, oral contraceptives, tetracycline, and tricyclic antidepressants.
How much vitamin B2 should you take? According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance for vitamin B2 daily:
- Males 14-plus years: 1.3 mg
- Females 14 to 18 years: 1.0 mg
- Females 19-plus years: 1.1 mg
- Pregnant females: 1.4 mg
You can also get vitamin B2 from food. Whole foods high in vitamin B2 include:
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What To Look For
In the United States, dietary supplements are not held to the same rigorous testing standards as pharmaceutical drugs. This means that the quality of supplements, like vitamin B complex, may vary from one brand to the next and you can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online.
When shopping for B vitamins, look for brands that have been tested by an independent certification organization, such as the U.S. Pharmacopeia , ConsumerLab, or NSF International. This can help to ensure quality.
Vitamin B supplements should be stored in a cool, dry place and out of reach of children.
Vitamin B1 Is Important For Preventing Beriberi
The recommended daily intake of vitamin B1, also called thiamine, is 1.1 milligram for women over age 18, up to 1.4 mg for those who are pregnant, and 1.5 mg for those who are breast-feeding. For men age 14 and older, 1.2 mg per day is recommended, according to the National Institutes of Health.
Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats. Too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. 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. People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins.
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Converts Food Into Energy
Most B vitamins are involved in the process of converting food into energy. Some help to metabolize carbohydrates and others aid in breaking down fat and/or protein.
While this is an essential process, that’s not to say taking a vitamin B complex supplement will boost your energy. Although B vitamins are essential for your body, the effect is different when they are consumed in the form of dietary supplements rather than food. A B-complex supplement may fill a specific vitamin gap or deficiency, however, it cannot provide energy in the form of calories like a food source.
B vitamins involved: B1, B2, B3, B5, B6, B7, and B12
What Is B Complex
Vitamin B Complex is the umbrella term for a multivitamin that is composed of eight B vitamins, which are classified as B vitamins due to their water solubility and similar roles. However, this is still not a clear answer to the question of what is B Complex for that, wed have to look at what the product itself is composed of.
These are the eight water-soluble vitamins that are imperative for the human body this is because of their extremely valuable role in cellular metabolism, which is the process that creates the bodys energy. Because of this role, each of the B vitamins needs to be carefully balanced, but the health effects that come with plenty of Vitamin B are far-reaching, including increased energy and mental acuity.
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Reap The Health Benefits Of B Vitamins
Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Getting the recommended amounts of vitamins each day is an important part of the nutrition equation, and B vitamins are essential for preventive care. Abundant in green vegetables, whole or enriched grains, dairy, and meats, B vitamins help promote a healthy metabolism and are also linked to a reduced risk of stroke, research shows.
Take vitamin B12, for example. According to the Mayo Clinic, vitamin B12, a water-soluble vitamin, plays a significant role in nerve function, the formation of red blood cells, and the production of DNA. While most people get plenty of vitamin B12 benefits in a varied, balanced diet, if you are on a vegan or vegetarian diet, you are at risk for vitamin B12 deficiency. Also, elderly adults and people with GI disorders lack adequate B12.
- Weakened immune system
Its been known that some people with B vitamin deficiencies experience depression, anxiety, and mood swings. Folate is in the forefront of mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits. The Food and Drug Administration began requiring manufacturers to add folic acid to enriched breads, cereals, flours, cornmeal, pasta, rice, and other grain products in 1998.
Excessive Folic Acid Intake
Although folic acid is generally considered non-toxic, excessive intakes above 1,000mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so its best to consume these 2 vitamins within the recommended amounts.
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The Role Of Vitamin B
The B vitamins, in particular, contribute to optimal brain health and have a direct effect on your mood. B vitamins impact your energy production, DNA/RNA synthesis, and repair, and the synthesis of neurochemicals and signaling molecules, among other aspects of the brain. This is why maintaining adequate levels of vitamin B is necessary for psychological and neurological functioning.
The types of B vitamins include:
Vitamin B Overdose Linked To Lung Cancer Risk In Men
What are some side effects associated with too much vitamin B? Among the health risks of a vitamin B overdose is an increased lung cancer risk in men.
A study published in the Journal of Clinical Oncology in 2017 found that consumption of too much vitamin B6 and vitamin B12 could greatly increase the chance of developing lung cancer in men.
For the study, Ohio State University Comprehensive Cancer Center researchers examined 77,000 patients between the ages of 50 and 76 over a 10-year period. It was found that the men taking high doses of vitamin B6 and vitamin B12 doubled their lung cancer risk.
In men who were smokers, lung cancer risk increased by four times. At the same time, women taking the same amount of vitamin B did not see any increased risk of lung cancer. No link to lung cancer has been found in people taking regular doses of multivitamins.
Other studies at the Ohio State University Comprehensive Cancer Center are underway to further examine high dose, long-term vitamin B6 and B12 supplementation and the risk of lung cancer.
One of the studies will try to determine whether the increased risk of lung cancer can be replicated. The second study will examine the link in post-menopausal women to confirm the current finding of no elevated lung cancer risk in women.
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Promotes Nervous System Health
Vitamin B2 helps maintain health of the eyes, nervous system, and skin. It also aids in the conversion of food into energy and helps enzymes in the body function properlynot to mention, it makes and repairs DNA, and helps with the optimal function of the digestive and nervous systems.
B vitamins involved: B1, B2, B3, B6, B12
