Are B Vitamins Good For You

What Are The Effects Of B12 Oclify

Constipation can be treated very effectively by complementary therapies, however vitamins and minerals cannot replace such treatments. It is possible, however, that some people suffer from constipation as a result of a vitamin deficiency. It may be beneficial to take a multivitamin if you have constipation.

Help Regulate Blood Sugar

Getting enough B vitamins is important for regulating your blood sugar. Lower levels of B-1, B-6, and B-7 have been observed among people who are struggling to regulate there blood sugar levels, and supplementing these has been shown to help improve metabolic control. Additionally, pharmaceutical doses of B-1 and B-3 may be useful to prevent kidney and cardiovascular complications in people with type 2 diabetes. The absorption of B-9 and B-12 has been found to be decreased by the use of metformin, a very common drug used to help manage blood sugar in type 2 diabetes. This demonstrates the importance of making sure youre getting enough B-9 and B-12 if you have type 2 diabetes or other conditions that require close monitoring of your blood glucose.

Dietary Sources Of B Vitamins

B vitamins are found primarily in animal food sources and fortified cereals. But many vegetables, fruits, nuts, and legumes contain some amount of B vitamins as well. Here’s a look at the common food sources. You’ll note that many of the foods overlap with other B vitamins.

• B1 : Fortified breakfast cereal, enriched and whole-grain products , wheat germ, pork, trout, black beans, mussels, and tuna
• B2 : Milk and dairy products, fortified breakfast cereals, beef liver, clams, portobello mushrooms, almonds, and chicken
• B3 : Eggs, fish, fortified bread and cereal, rice, nuts, milk and dairy, chicken, beef, turkey, lamb, organ meats, peanuts
• B5 :Meat, avocado, broccoli, kale, eggs, milk, mushrooms, fortified cereals, organ meats, poultry, potatoes, and legumes
• B6 :Chickpeas, beef liver, tuna, salmon, chicken breast, fortified breakfast cereal, potatoes, turkey, fruits , and beef
• B7 :Beef liver, egg yolk, wheat germ, pork, beef, sunflower seeds, sweet potato, almonds, whole-grain foods, sardines, spinach, and broccoli
• B9 :Spinach, beef liver, broccoli, Brussels sprouts, beans and legumes, asparagus, orange juice, peanuts, avocado, dark leafy greens, fortified cereals, and salmon
• B12 :Beef liver , clams and other shellfish, beef, chicken, fish, eggs, milk and other dairy products, and some fortified cereals

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Take Vitamin B5 For Healthy Hormones

All people age 14 and older should get 5 mg of vitamin B5 each day, according to the Food and Nutrition Board of the Institute of Medicine. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This type of B vitamin is needed for many of the biochemical reactions that go on in our cells each day, including the breakdown of carbohydrates and lipids for energy. Because it’s a water-soluble vitamin, you need vitamin B5 in your diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and it’s also needed for growth.

Protect Against Cognitive Decline

Getting enough of vitamins B-2, B-6, B-9, and B-12 may slow cognitive decline. Some observational studies have found an association between low serum folate levels, worse cognitive function. And low serum B-12 is also associated with poor brain function. B-2 is known to help alleviate both the frequency and severity of migraines. In one study, high dose supplementation of B-2 for 6 months resulted in a 50% reduction in headache frequency and severity. And vitamin B-1 is a key factor in protecting against alcohol-related dementia, as it can reduce the accumulation of iron deposits in the brain that leads to deterioration.

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Look For Supplements With Appropriate Quantities Of Each Vitamin

The amounts of the individual vitamins contained in each supplement dose vary as well. And you want to be careful about how much of any specific nutrient youre getting, especially if youll be taking the vitamin daily.

Vitamin B12 has no established upper limit, meaning theres no toxicity seen even at high doses. But other vitamins like folate and B6 can potentially be toxic or cause poor long term health outcomes if taken in excess for a long period of time.

For most people, I dont suggest taking over 800 mcg of folate and 100 mg of B6 on a daily basis .

You should read the label carefully of any B-Complex youre buying. Some supplements dont even contain B12 or folate, which Id think are two of the B-vitamins youd expect to see in a B-Complex.

So as with any supplement, ALWAYS read the label to see exactly what youre getting, and do the research ahead of time before you go to the store.

Choosing The Right Supplement

Look for vitamin B supplements that have been tested and approved by an independent third party.

Look for certifications from:

• The National Sanitation Foundation
• The United States Pharmacopeial Convention

Keep in mind that these certifications dont guarantee safety or effectiveness for everyone. Thats why you should always ask your doctor before adding a supplement to your daily routine.

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What Are The B Vitamins

B vitamins refer to a group of 8 different vitamins that make up whats often called the B-complex. The B vitamins are:

• thiamin
• cobalamin

This group of vitamins helps your body convert food into energy also known as the process of metabolism as well as create new blood cells. Theyre also important for the maintenance of healthy skin cells, brain cells, and other body tissues.

Like vitamin C, the B vitamins are water-soluble, which means that they dissolve in water. Unlike the fat-soluble vitamins A, D, E, and K, which are best absorbed when ingested alongside dietary fats, the water-soluble vitamins can be taken with water and then used by your body. Bacteria in the intestinal tract of animals produce B vitamins, which is why prevailing wisdom has recommended eating animals to get our daily requirements. This isnt necessary, as many plants also contain these nutrients .

Recently, however, scientists have discovered that bacteria in the human microbiome themselves generate B vitamins. This makes logical sense, given that humans are in fact animals, but there are a couple of reasons that we cant rely on our internal B factories for all we need.

How Much Folate Do I Need

Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol μ followed by the letter g .

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.

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If You’re Pregnant Or Could Get Pregnant

If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 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.

Best Vegan: Garden Of Life Vitamin B Complex

• Free of gluten, fillers, and binders

• Also contains raw fruit & vegetable blend and probiotic & enzyme blend

• May not be suitable for those with grain sensitivities

Meeting the recommended daily intake for all B vitamins from food alone can be challenging for those that follow a vegan diet. Supplementing with a B-complex is recommended for vegansbut finding a product that does not use animal-derived gelatin can be hard. Garden of Lifes Vitamin B Complex – Vitamin Code Raw B Vitamin Whole Food Supplement is composed of all plant-based and vegan ingredients.

Containing all eight B vitamins, this product uses the active form of vitamin B12 , a win for consumers who may have slightly lower levels of vitamin B12. In addition to the B-complex, this product includes a RAW probiotic and enzyme blend for digestive support, as well as a blend of organic fruits and vegetables for additional nutritional support. For consumers with other dietary restrictions, this product is certified kosher, non-GMO, and gluten-free.

Form: Capsule | Type: Methylcobalamin | Dosage: 2 capsules daily, with or without food

• Contains vitamin C, B6, B1, B2, B12

• Free of sugar, milk, soy, gluten, wheat, fish

• Vegetarian

• May have too strong of a smell for some

As a pro-tip, take water-soluble vitaminssuch as B complex and Cwith non-caffeinated drinks. Caffeinated drinks can cause increased urination, which can decrease the concentration of these vitamins along with fluid loss.

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If Youre A Vegan Or Vegetarian

Plant foods do not contain vitamin B12. And while beans and legumes do contain a decent amount of folate, without consuming any animal products, youre not giving your body the complete B-vitamin profile that it needs.

If youre on a vegan or vegetarian diet, supplementing with a high-quality B-complex is the best way to ensure you wont become deficient in these essential vitamins.

We add B-vitamins to many foods, like bread, nut milk, and meat substitutes. But you cant be certain of the quality of these added vitamins, which are usually synthetic. Theyre usually not the highest quality versions of these vitamins and its best that we avoid or limit them when possible.

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 Vitamin B9

Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.

Vitamin B6

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Vitamins Are Not Medicine

Natural health enthusiasts have been promoting the idea of vitamins alone as a treatment for anxiety in years. Sometimes there is a benefit. There is some early evidence that magnesium supplements may help with anxiety, for example. There is also some belief that a proper diet is may be useful for coping with stress. But taking vitamin supplements may not work for everyone, and simply adding vitamins to your diet may not have much of an effect.

The reason that most vitamins have little effect on your anxiety is simple: when your body doesn’t need the vitamin, it usually removes them. This is true of Vitamin B, Vitamin C, and several minerals. Your digestive system is unlikely to keep nutrients it doesn’t need. Instead, it turns them into waste, and you expel them every time you go to the bathroom.

Some vitamins and minerals, like calcium, do build up in the body. But usually, this is considered a bad thing – not a good thing. Too much Vitamin A, for example, can become toxic.

That is why some experts believe it may actually be harmful to frequently consume vitamins that you do not need. If you are going to add vitamins to your diet, you first need to be selective – talk to your doctor, and try to understand what your dietary needs may be. That is the case with B-Vitamins – a common vitamin that is often recommended on several blogs and natural health websites for those with anxiety.

Vitamin B5 Pantothenic Acid

Pantothenic Acid is one of the lesser known B-Vitamins to the average individual, as it is not commonly used as a natural health supplement. But it’s still an important one. It plays a role in the creation of the acetylcholine neurotransmitters, oxidizes fatty acids, and more. It also produces CoEnzyme-A.

It’s rare to be deficient in B5. The name itself translates almost literally to “from everywhere” because it’s found in nearly every type of food.

While Pantothenic Acid may help with a variety of unfortunate and painful conditions, it does not appear to play any role in anxiety or stress whatsoever.

Verdict: No known benefit

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What Happens If I Take Too Much Vitamin B6

When taking a supplement, it’s important not to take too much.

Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.

This will usually improve once you stop taking the supplements.

But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.

The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.

What Is Vitamin B Complex And How Does The Body Use It

Vitamin B complex is comprised of several substances that are essential for proper enzymatic function in the body. The individual substances arent related chemically but are usually found together in foods. The B complex vitamins are comprised of:

• B1, which is thiamine
• B5, which is pantothenic acid
• B6, which is pyridoxine,
• B9, which is folic acid, and
• B12, which is cobalamin

The missing numbers indicate B vitamins that were found to be duplicates of the other B complex vitamins and so were eliminated. Although inositol, paraminobenzoic acid, and choline are frequently included in the B complex vitamin supplements, theyre not essential additives.

Lack of B vitamins can cause physiological conditions such as hyperthyroidism, elevated HDL cholesterol, pellagra, and vertigo, among others. Although there can be a danger in consuming too many of the B complex vitamins, keeping within the RDA, or recommended daily allowance, guidelines should minimize possible side effects.

A complete complex of B vitamins with extra B5 for adrenal support can help combat the deleterious effects of anxiety and stress that have become part of everyday life for many people.

Research is being conducted in Australia on the effects of a specific formulation of B vitamins, Blackmores vitamin B stress formula, which has additional B5 added to combat stress.

The study aims to prove the efficacy of the activated co-enzyme forms of the B vitamins on stress level reduction.

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May Protect Your Lungs Liver And Kidneys

Vitamin U may safeguard your lungs, liver, and kidneys from damage.

In an animal study, vitamin U helped reverse some of the liver damage caused by the common anti-seizure medication valproic acid .

In another study, rats given vitamin U experienced less severe kidney damage after receiving valproic acid than those given no vitamin U. This substance also appeared to reduce markers of inflammation (

Still, human studies are necessary.

Best Liquid: Pure Encapsulations B

• Liquid form is ideal for those who struggle with swallowing pills

• Free of gluten, soy, dairy, and artificial colors

• Contains juice concentrate and citrus flavors for better taste

• Contains additives

Finding a high-quality liquid supplement can be challenging. Thankfully, Pure Encapsulations makes a B-complex supplement in a convenient liquid form. One teaspoon contains six of the B vitamins in a tasty liquid.

Flavored with apple and strawberry juice concentrate, this product is free of artificial colors, flavors, and sweeteners. It is recommended to take this product with a meal. To make sure you also get the two missing B vitamins, folate, and biotin, pair this supplement with a meal rich in dark leafy greens and nuts or seeds, such as sunflower seeds or almonds.

Form: Liquid | Type: Methylcobalamin | Dosage: 1 teaspoon daily with a meal

• Free of gluten, gelatin, soy, dairy, peanuts

• Gummy form is ideal for those who struggle with swallowing pills

• Contains added sugars and additives

• Taste and consistency may not be for everyone

Adults and children over the age of 12 can obtain their B vitamins from Natures Way Alive B Complex Gummies. These cherry-flavored gummies contain two grams of added sugar per serving from cane sugar and tapioca. Two gummies provide all eight B vitamins as well as vitamin C.

Form: Gummy | Type: Cyanocobalamin | Dosage: 2 gummies daily

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Reduces Risk Of Cardiovascular Disease

Low levels of vitamins B6 and B12 can result in an increase of homocysteine levels in the blood.Homocysteine Definition: An amino acid that comes from meat. High amounts of this chemical can damage the walls of the blood vessels and result in the cholesterol build up.These two B vitamins can help strengthen the vessels and lower the risk of cardiovascular diseases.Vitamin B3 can also help regulate healthy levels of cholesterol in the body. This vitamin is essential for boosting HDL cholesterol, which also lowers the amount of bad cholesterol in the body.

May Aid Wound Healing And Skin Protection

Vitamin U may offer some protection against the suns ultraviolet rays, as well as expedite wound healing.

Test-tube and animal studies report that applying vitamin U directly to wounds may speed wound closure. Moreover, vitamin U appears to protect against burns and other damage caused by UV rays (

Based on these findings, some researchers suggest that certain cosmetics should be formulated with vitamin U.

Yet, a lack of human research means that further studies are necessary.

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