How Much Vitamin B Complex Do You Need
The recommended daily amount of each B vitamin varies.
According to the National Institutes of Health Trusted Source, the recommended daily intake for women is:
B1: 1.1 milligrams
numbness or tingling in the feet and hands
If youre experiencing any of these symptoms and arent sure why, make an appointment to talk with your doctor.
Although its possible that youre experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps.
What Is B Vitamin
B vitamins are among the important building blocks of a healthy body and mind. Collectively called the B vitamin complex, they are a group of eight vitamins necessary for the correct functioning of your organism.
Where can you find B vitamins?
B vitamins are naturally found in cereals, meats, green vegetables and dairy products. They are water-soluble, so your body cannot store large quantities of them, needing a constant supply instead. A healthy diet should include enough B vitamins to keep your body and mind in good shape to meet the challenges of your dynamic life. Apart from a healthy diet, we recommend a Berocca® per day just to make sure your organism has everything it needs to support your lifestyle.
Vitamin B complex
Vitamin B benefits
B vitamins support the release of energy for your mind and body. Providing your body with sufficient amounts of B vitamins supports health and well-being, directly affecting your energy levels, brain function and cell metabolism. Vitamins B also support healthy immune function , and support other important processes in your body. Find out more below about the individual benefits of B complex vitamins.
What Vitamins Are In Vitamin B Complex And Iron
Active Iron & B Complex Plus for Women, a scientifically developed supplement for women, contains vitamins B1, B2, B3, B5, and B12. Vitamin C and D are included in this series, which help maintain normal immune function. Selenium, biotin, and zinc are all essential for healthy skin, hair, nails. Its safe for women who are pregnant or trying to conceive, and it does not contain vitamin A. Its suitable for vegetarians and is free of chemical preservatives, yeast, gluten, and sugar.
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Does Vitamin B Complex Help Lower Blood Pressure
Potassium is the most well-known nutritional supplement for blood pressure control. Folic acid and folate supplements, as well as vitamin B9, may also lower blood pressure in people with heart disease. Potassium aids in the relaxation of blood vessels by encouraging sodium excretion through the urine. Vitamin B2 supplements have been shown to help reduce blood pressure. Although animal studies show that vitamin B6 supplements can also reduce elevated blood pressure, human studies are lacking Potassium is the most commonly used nutritional supplement to help control blood sugar
People Who Are Pregnant Or Nursing
During pregnancy, the demand for B vitamins, particularly B12 and folate, grows. This is because they are needed to support fetal development .
In people who are pregnant or breastfeeding or chestfeeding especially those who follow vegetarian or vegan diets supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant .
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Choosing The Right Vitamin B
A doctor may recommend a certain type of this supplement, depending on a persons health needs.
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.
This seal does not guarantee that the product is 100% safe or effective for everyone. However, it means that the product contains what is listed on the label without contaminants.
Some testing organizations and their certifications include:
- ConsumerLab.coms approved quality product seal
- NSF Internationals dietary supplement certification
- the verified mark of the United States Pharmacopeial Convention
In most cases, vitamin B does not interact negatively with other medications. However, certain medications can make a vitamin B deficiency more likely.
These are some examples of medications that can result in low levels of specific B vitamins:
- Blood pressure drugs and chemotherapy drugs can lower a persons B1 levels.
- Antiseizure medications used for epilepsy can lower B3, B6, and B9 levels.
- Drugs that treat tuberculosis can cause low levels of B3 and B6.
- Certain cancer drugs can lower B9 levels.
- Certain drugs that treat ulcerative colitis can cause low levels of vitamin B9.
- Certain antibiotics and medications for ulcers, diabetes, or gastroesophageal reflux disease , may lower B12 levels.
Some foods contain several B vitamins, and a person needs a varied diet to consume all eight.
What Are The Side Effects Of Vitamin B Deficiency
Considering you already know what vitamin B deficiency is, this section would clear all your queries regarding how to know if you have a vitamin b deficiency.
Depending on the particular B vitamin one is deficient in, there are several warning signs. The below-mentioned list is a compilation of the symptoms arising due to the deficiencies of all the B vitamins.
- Brown rice
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For Those Who Pregnant
B vitamins are especially important for those who are pregnant or breastfeeding. These vitamins aid in fetal brain development, and they reduce the risk of birth defects.
For people who are expecting, B vitamins may help manage energy levels, ease nausea, and lower the risk of developing preeclampsia.
Manages Symptoms Of Anxiety
While B-complex supplements may help improve symptoms of depression or anxiety. A study in 60 adults with depression showed that treatment with a B-complex vitamin for 60 days led to significant improvements in depression and anxiety symptoms, compared to a placebo . Another study found that supplementing patients with a vitamin containing B12, B6 and folic acid led to a more enhanced and sustained antidepressant response over one year, compared to a placebo .
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The Benefits Of B Vitamins
B vitamins are critical to our health and well-beingand most of us dont get enough of them.
Understanding B Vitamins
There are actually eight B vitamins and you may know them by number or by name.
- B1 or thiamin
- B9 or folic acid
- B12 or cobalamin
Together, the group of B vitamins is referred to as vitamin B complex. These water-soluble vitamins are critical to cell metabolism. The B vitamins play several important roles in the body, including:
- Promoting cell growth and division
- Maintaining healthy skin and muscle tone
- Supporting and increasing the rate of metabolism
- Enhancing immune and nervous system function
- Easing stress
- Improving mood
How B Vitamins Work
The B vitamins work together as a team. Some of them help cells burn fats and glucose for energy, while others help with the production of serotonin. These eight vitamins work intricately together behind the scenes with amazing results. Some of the benefits of B vitamins include:
- Loss of appetite
- Numbness and tingling in arms and legs
Deficiencies in folic acid, B12, and B6 are most common. If youre feeling moody, anxious, or depressed, this could be an indicator that you are running low on B vitamins.
Good sources of B vitamins include:
Maintains Healthy Brain And Nervous System
B vitamins are needed to produce neurotransmitters in your brain, which carry chemical signals throughout our entire body, affecting your mood, energy, appetite and more . Vitamin B5 also plays a part in producing sex and stress-related hormones like cortisol . These hormones are produced in the adrenal glands. Getting enough B vitamins from your diet or supplements can improve your ability to cope with stress .
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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.
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 Î¼ 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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What Are The Symptoms Of An Overdose Of B
B vitamins are water-soluble. The vitamins are not stored in your body but are excreted daily. Hence, it is highly unlikely you may overdose on B-complex vitamins.
However, it is important to know the symptoms of an overdose. These may include the following:
- Blurry vision
- Increased urination
- Excessive thirst
The benefits of vitamin B-complex are widely researched, and this group of eight vitamins is proven to aid in cognitive and cardiovascular health and nerve regeneration. Also, from helping improve energy levels and boosting the disease-fighting capacity to aiding pregnancy, these vitamins have numerous benefits. The best thing about them is that you can get these vitamins through your diet, especially salmon, sunflower seeds, kidney beans, spinach, meat, brown rice, etc.
If you often experience symptoms like fatigue, confusion, nausea, anemia, and abdominal cramps, you may be deficient in vitamin B-complex. Consult a doctor immediately who can prescribe you certain supplements.
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.
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Vitamin B Complex Trials For Rheumatoid Arthritis
In this trial, 43 participants with rheumatoid arthritis were randomly allocated to receive 5 mg vitamin B9 with or without 100 mg vitamin B6 once a day for 12 weeks.
- There was no reported difference in change in the disease activity score or number of painful or swollen joints.
- Those who received the Vitamin B9 and B6 combination demonstrated significantly greater reductions in some markers of inflammation.
- No side-effects were recorded.
A trial of low quality. Results of this trial were given a lower weighting when we came to our conclusion about the compound.
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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Improves Nerve And Brain Function
Studies prove that B complex vitamins play a significant role in the healthy functioning of the brain. These eight B complex vitamins help form and regulate compounds involved in maintaining brain function. Therefore, consuming adequate amounts can prevent symptoms such as depression, memory loss, dementia, etc.
Vitamin B Complex With Magnesium Benefits
There are eight specific B vitamins, all of which contribute to a healthy body. Magnesium, in the meantime, aids the nervous system and aid in protein synthesis. Each B vitamin has a number and name, but some are more well known by their number or name. With the majority of these vitamins, your intake is largely dependent on the foods you eat and supplements you take because your body does not naturally produce them. Well discuss both magnesium and vitamin B together in this article. B vitamins and magnesium are essential for daily intake, as shown below. To learn more about B vitamins, click here.
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Diminishes The Risk Of Heart Attack
The coronary episode is brought about by a break in the progression of blood. As vitamin B can control the bloodstream in the body, it saves our body from cardiovascular failure. For instance, Vitamin B6 has been found to have many advantages for the heart. It lessens the possibility of getting a respiratory failure in an individual by making the cardiovascular framework more grounded.
Best Organic: Garden Of Life Mykind Organics Vitamin B
Long ingredients list
If you prioritize eating organic, Garden of Life mykind Organics Vitamin B Complex is an excellent choice. While many supplement brands don’t list where their vitamins are sourced from, Mykind Organics supplements are derived from organic food blendsincluding foods like organic broccoli and organic spinach.
Mykind Organics’ B-complex supplement provides all eight of the B vitamins in various amounts, from 125% to 2221% of your daily needs. This product is ConsumerLab tested and approved, USDA certified organic, NSF Certified Gluten Free, and Non-GMO Project Verified.
Form: Tablet | Type: Methylcobalamin, folate | Dosage: 1 tablet daily with food
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Side Effects Of Overconsumption Of Foods Rich In Vitamin B
Now that you know about how to increase vitamin B and the importance of doing so, you should also keep in mind that the intake should be within certain limits. This is because though there are several benefits of vitamin B, overconsumption can lead to serious health issues.
Given below are some side effects of vitamin B overconsumption:
- Gastrointestinal Issues
How Much Is Enough
Men and women need roughly the same amounts, but age, medical conditions, pregnancy, and diet can also affect how much you need.
This chart outlines the Recommended Daily Allowance for each of the B vitamins according to the National Institutes of Health Office of Dietary Supplements.
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Is Vitamin B Complex Good For Diabetics
Diabetes is a metabolic disorder in which blood sugar levels are elevated continuously. These elevated blood glucose levels persist for a long time, they can affect the kidneys, stomach, intestines and eyes. Vitamin B1 , B2 , folic acid, and B12 deficiency may result in the release of vitamin thiamin and ribosoma. Poor absorption of pyridsoxine, folic Acid, and methycobalmin is due to stomach and intestine damage.
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 (
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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How To Boost Your Vitamin B
While a vitamin B complex is often a good option for maintaining adequate levels of B vitamins, additional approaches may be helpful, including:
- Take a vitamin D3 vitamin along with the vitamin B complex
- Add more fruits and vegetables into your diet, including fibrous foods and foods with antioxidants such as cucumbers, leafy greens, citrus fruits, and berries
- Consider adopting a plant-based diet and eating foods high in B12
- Increase your water intake, aiming for half your body weight in ounces
- Exercise regularly, which can include brisk outdoor walks
- Get routine blood work to monitor your levels
What many people dont know is that B12 can be produced in the gut, is thought to be involved in the regulation of microbes in the gastrointestinal tract, and is potentially influential in the gut-brain connection.
You Can Find Vitamin B In:
- meat, such as chicken and red meat
- fish, such as tuna, mackerel, and salmon
- shellfish, such as oysters and clams
- dark green vegetables, such as spinach and kale
- vegetables, such as beets, avocados, and potatoes
- whole grains and cereals
- beans, such as kidney beans, black beans, and chickpeas
- nuts and seeds
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What Is B Complex And How Does It Benefit You
The B-complex vitamins consist of 11 related nutrients. They may not have a lot of flash, but they do play fundamental and far-reaching roles in terms of our health.
The B-complex vitamins include:
- B3 maintains normal cholesterol levels.
- B6 helps calm moods.
- B12 promotes mental sharpness.
- PABA helps to maintain healthy gene activity, and it also reduces the risk of cardiovascular diseases.
In addition, inositol is often considered a B vitamin.