May Help Treat Anemia
B vitamins are known to treat different forms of anemia. While folate and vitamin B12 can treat and prevent megaloblastic anemia , vitamin B6 can treat sideroblastic anemia .
Vitamin B12 is critical for making red blood cells, which, in turn, carry oxygen to all parts of the body. A deficiency of vitamin B12 can cause the most common form of anemia, called pernicious anemia .
Do You Need A Vitamin B Supplement
Most folks get enough B vitamins through a healthy diet, but others may need a B complex supplement to keep their levels in check.
Pregnant and breastfeeding women, older adults, and those on restrictive diets may benefit from taking a supplement. Vegans and vegetarians should pay extra attention to their B12 intake.
The most common B vitamin deficiencies are:
In some cases, your doc might suggest a vitamin B12 shot. These are usually given to peeps who have a malabsorption issue. The shots can only be prescribed by a doctor.
What Is The Recommended Intake Of Vitamin B Complex
According to the NHS, each individual B vitamin has a different recommended dosage per day, which is different for men and women. When you buy vitamin B complex supplements, its worth reading the ingredients list to make sure the dosages are close to the RDAs outlined below.
There is no specific guidance about daily dosages for B5 or B7 . Instead, the NHS recommends that a daily dosage of B5 should not exceed 200mg, and that a daily dosage of B7 should not exceed 0.9mg.
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Benefits Of Vitamin B Complex
There are various benefits that one gets from taking Vitamin B complex. Some of the benefits are listed below.
Increased energy as the B1 helps convert the carbohydrates from your food into glucose. Vitamins B2, B3, B5 and B7 are necessary for optimum energy levels. Lack of these vitamins will cause you to feel lethargic and exhausted.
- Vitamin B complex aids with digestion as vitamins B1, B2, B3 and B6 all play a vital role in digestion.
- Vitamin B complex helps you maintain healthy nervous and neural systems. Vitamins required for this are B1, B6 and B12.
- Vitamin B9 is excellent for pregnant women as it facilitates in the development of a healthy fetus and baby. This vitamin also guards you against stress and depression.
- For those who are looking to improve the condition of their nails, hair, and skin, vitamin B complex helps prevent conditions like splitting nails, falling hair and dermatitis.
- Vitamin B3 is known to help lower levels of bad cholesterol and enhance levels of good cholesterol.
- Vitamin B complex is also good for a stiff neck as it helps alleviate pain in stiff and painful joints.
Make sure you consult your doctor before starting to take B complex vitamins as they will prescribe you the correct dosage according to your requirements. Overdose or prolonged usage could result in side effects, as listed below.
Side Effects
Uses In Traditional Medicine
Traditional systems of medicine, including Ayurveda and Traditional Chinese Medicine , recognized that the aging process causes changes in nutrient absorption and therefore a need to adjust someones diet to slow aging. In Ayurveda, the focus is commonly on boosting digestive fire , which helps the ability to break down and absorb the foods and liquids we consume. Warming spices, such as ginger, cinnamon and turmeric, are encouraged to promote a healthy appetite and metabolism.
A similar concept exists in Chinese medicine, in which attention is paid to the spleens energy , which helps facilitate digestion, especially after the age of 50 or 60. In Chinese medicine, dried orange peel, cumin, pepper, salt and sugar are said to support absorption of nutrients, including B vitamins. Drinking small amounts of green or black tea between meals may also be recommended to improve absorption and energy.
Because animal-derived foods are major sources of several of the B vitamins, a varied diet that includes both plants and animal products is encouraged in many traditional systems of medicine. According to Ayurveda, when someone enters the later stages of life dominated by the dosha called Vatta, that person may be encouraged to get B vitamins from plant foods, such as greens and legumes, as opposed to more calorie-dense foods.
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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.
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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Best Vegan: Nordic Naturals Vitamin B Complex
Amazon
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Exact amount of B12 recommended for vegans and vegetarians
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Insufficient folate for pregnancy
With Nordic Naturals B-Complex, youll get a dose of all eight B vitamins, ranging from 83% to 10,417% of your daily needs. Nordic Naturals prioritizes the forms of the vitamins that are activated and more readily absorbed by your body.
This might be a great supplement choice if you are vegan or vegetarian, and thats not just because its certified vegan. Our bodies absorb only about 1% of the B12 we get from supplements, and the main food sources of B12 are animal foods. Because of this, nutrition experts recommend that vegans supplement with over 10,000% of the daily value of vitamin B12 each day and that vegetarians who eat dairy and eggs take this amount of B12 a few times per week. Nordic Naturals B-complex provides this exact amount of B12.
This option is also Non-GMO verified. Each Nordic Naturals supplement is third-party tested for purity. The company also offers the ability to look up a certificate of analysis for the products you purchase, and prioritizes minimal added ingredients beyond the vitamins.
Form: Capsule | Type: Methylcobalamin, Methyltetrahydrofolate | Dose: 1 capsule daily
How Much Vitamin B2 Is Too Much
There is no daily Upper Intake Levels for riboflavin, which is the highest level of intake that is likely to pose no risk of adverse effects. For preventing and treating low levels of riboflavin : Riboflavin 2 mg once, then 0.5-1.5 mg daily for 14 days has been used.
What are the side effects of too much vitamin b2?
Riboflavin is LIKELY SAFE for most people when taken by mouth. In some people, riboflavin can cause the urine to turn a yellow-orange color. When taken in high doses, riboflavin might cause diarrhea, an increase in urine, and other side effects.
Is 100mg of vitamin b2 too much?
As a supplement, riboflavin is usually included in multivitamins and B-complex vitamins. It also is available separately in doses of 25 mg, 50 mg and 100 mg. Relatively nontoxic, riboflavin is considered safe at high doses because excess is disposed of through the urinary tract.
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Vitamin B6 Benefits The Brain Heart Eyes & More
From producing red blood cells to converting food into fuel to boosting mood and immunity, the potential vitamin B6 benefits and the crucial ways that this water-soluble vitamin affects health are unparalleled. It works together with a range of other vitamins and minerals in the body to optimize nearly every aspect of health and supports the function of the liver, blood cells, skin, eyes, nervous system and beyond to keep you feeling your best.
Need a few more reasons why this key vitamin is absolutely essential? Keep reading for a complete list of vitamin B6 benefits and side effects, plus how to get enough of this vital vitamin in your diet through the top vitamin B6 foods.
Vitamin U: Benefits Side Effects Foods And More
Examples of methionine derivatives often called vitamin U include S-methylmethionine , methylmethionine sulfonium , and 3-amino-3-carboxypropyl dimethylsulfonium.
Vitamin U is available not only as a supplement but also found naturally in various foods, particularly cruciferous vegetables like cabbage, broccoli, Brussel sprouts, and kale (
Vitamin U is most often advertised as a treatment for stomach ulcers, though its also touted to improve digestion, strengthen immune health, protect against food allergies, lower cholesterol, and hasten wound healing.
However, research is limited. Only a handful of these benefits are currently backed by science.
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Can Promote Healthy Pregnancy
Folate could be the most important B vitamin to be taken during pregnancy. The nutrient is known to prevent birth defects in infants .
As per the World Health Organization, vitamin B6 also plays a major role during pregnancy. It was found to prevent pre-eclampsia and preterm birth .
Maternal supplementation with vitamin B12 during pregnancy was found to cut the risk of B12 deficiency in the infant, in addition to further promoting its health .
Vitamins As A Management Tool
The benefits of vitamins are endless. Vitamins give the immune system a boost, manage moods, and fill nutritional gaps. The body naturally produces some vitamins, and others must be consumed through diet. Managing stress and anxiety is critical to a healthy and happy life. B-complex, E, C, GABA, and 5-HTP are 5 of the top vitamins which can help with anxiety and stress management. For more supplement recommendations, consult a pharmacist or healthcare provider.
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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.
Vitamin B6 May Help Reduce Heart Disease Risk
The recommended daily amount of vitamin B6, also called pyridoxine, is 1.3 mg for adults up to the age of 50, according to the National Institutes of Health. Pregnant or breast-feeding teens and women need even more vitamin B6 daily about 2 mg. You can find vitamin B6 in the following foods:
- Whole-grain flour
Vitamin B6 is important because it’s involved in more than 100 enzyme reactions in the body’s cells, helping us metabolize amino acids from our food and build new red blood cells. There is intriguing research that B6 may help reduce the risk of heart disease, but this benefit has not yet been definitely established. The health benefits of vitamin B6 uncovered by clinical research include reduction in heart disease risk. Although deficiency in this vitamin is rare in the United States, it can lead to muscle weakness, depression, irritability, short term memory loss, nervousness, and difficulty concentrating.
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Report Problems To The Food And Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
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Aisen, P. S., Schneider, L. S., Sano, M., Diaz-Arrastia, R., van Dyck, C. H., Weiner, M. F., Bottiglieri, T., Jin, S., Stokes, K. T., Thomas, R. G., and Thal, L. J. High-dose B vitamin supplementation and cognitive decline in Alzheimer disease: a randomized controlled trial. JAMA 10-15-2008 300:1774-1783. View abstract.
Ajayi, O. A. and Nnaji, U. R. Effect of ascorbic acid supplementation on haematological response and ascorbic acid status of young female adults. Ann.Nutr Metab 1990 34:32-36. View abstract.
Ajayi, O. A., Okike, O. C., and Yusuf, Y. Haematological response to supplements of riboflavin and ascorbic acid in Nigerian young adults. Eur.J Haematol. 1990 44:209-212. View abstract.
Alberg, A. J., Selhub, J., Shah, K. V., Viscidi, R. P., Comstock, G. W., and Helzlsouer, K. J. The risk of cervical cancer in relation to serum concentrations of folate, vitamin B12, and homocysteine. Cancer Epidemiol.Biomarkers Prev. 2000 9:761-764. View abstract.
Albert, C. M., Cook, N. R., Gaziano, J. M., Zaharris, E., MacFadyen, J., Danielson, E., Buring, J. E., and Manson, J. E. Effect of folic acid and B vitamins on risk of cardiovascular events and total mortality among women at high risk for cardiovascular disease: a randomized trial. JAMA 5-7-2008 299:2027-2036. View abstract.
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
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Side Effects And Risks Of Vitamin B
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.
Possible side effects of B-complex vitamins:
- High blood sugar. High doses of nicotinic acid, a synthetic form of vitamin B3, can raise blood sugar levels. This can interfere with diabetes medications. People with diabetes or high blood sugar should not take high doses of nicotinic acid .
- Excess nicotinic acid. Too much nicotinic acid can also cause low blood pressure, fatigue, headaches, rashes, and liver damage.
- Excess nicotinamide. High doses of nicotinamide, another form of vitamin B3, can cause diarrhea and increased bleeding. This can occur in doses of 500 mg per day. Doses higher than 3,000 mg can cause vomiting and liver damage.
- Excess folic acid. Taking more than 1,000 mcg of folic acid a day can mask a type of anemia caused by vitamin B12 deficiency.
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.
Are Supplements Necessary
Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins.
Its not necessary to take a supplement unless your doctor has confirmed that youre deficient in a specific B vitamin. If they note a deficiency, theyll most likely tell you whether you should take a specific B supplement or add a vitamin B complex supplement to your routine.
You may be more likely to need supplementation if you:
- are age 50 or older
- have certain chronic health conditions
- take certain long-term medications
- eat a strictly meat-free diet
One thing to keep in mind: Supplements arent regulated by the Food and Drug Administration , so you should only buy from a trusted, reputable brand. This helps ensure youre taking a high quality product without any questionable additives.
If your doctor has noted a deficiency, they may be able to recommend a specific brand of supplements.
You should always read all labels carefully and follow any directions given by the manufacturer. If you have questions about the dosage, talk with your doctor.
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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.
Produces Red Blood Cells
Some B vitamins, particularly vitamin B12, play an essential role in the formation of red blood cells. Healthy red blood cells are needed to transport oxygen to every part of the body, and when there’s a vitamin B12 deficiency, the body will struggle to produce enough red blood cells, often leading to anemia.
Vitamins B2 and B9 are also needed for red blood cell production and growth. While vitamin B5 plays a role in red blood cell production, it also helps reduce the amount of cholesterol produced by the body. And vitamin B6, which is required for more than 100 different enzyme reactions in the body, aids in the formation of hemoglobin, which also allows red blood cells to carry oxygen through the blood.
B vitamins involved: B2, B5, B6, B9, B12
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