How Much Of The Different B Vitamins Do We Need
AgeB1B2B3B6B9B12Male 19-501mg1.3mg17mg1.4mg200mcg1.5mcg50+0.9mg1.3mg16mg1.4mg200mcg1.5mcgFemale 19-500.8mg1.1mg13mg1.2mg200mcg1.5mcg50+0.8mg1.1mg12mg1.2mg200mcg1.5mcgPregnant0.9mg1.4mg13mg1.2mg400mcg*2mcgBreastfeeding1mg1.6mg15mg1.2mg260mcg2mcg
*300mcg in second and third trimester
There are no set recommendations for B5 and B7.
B12 Isn’t Harmful Even In High Doses Experts Say
A wide variety of foods naturally contain B12, including fish, meat, poultry, eggs and dairy products, according to the National Institutes of Health. It’s also found in fortified breakfast cereal and fortified nutritional yeast.
The vitamin plays important roles in “red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information,” according to the Mayo Clinic.
B12 deficiency is rare in the U.S. because most people get enough of it from a balanced diet, according to the Mayo Clinic. People who follow a vegetarian diet are more likely to have a deficiency because most plant foods don’t contain any, though there are some exceptions, such as spinach or mushrooms. If a deficiency is left untreated, it can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances, the Mayo Clinic says.
The most common form of B12 in supplements is as the Facebook video claims cyanocobalamin, the National Institutes of Health says.
Dr. Walter Willett, professor of epidemiology and nutrition at Harvards School of Public Health, said in an email to USA TODAY that it is correct to say B12 in most supplements is made from cyanide as one component, but the amount is very low and there is no evidence that the amount is toxic to humans.
PolitiFact has also debunked the claim.
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For Extrapolating Data From Young To Older Infants
This adjustment, the metabolic weight ratio method, involves metabolic scaling but does not adjust for growth because it is based on a value for a growing infant. To extrapolate from the for infants ages 0 through 6 months to an AI for infants ages 7 through 12 months, the following formula is used:
where F = 0.75.
What Is Vitamin B
Vitamin B is a group of vitamins that help your bodys metabolism function better. The B group of vitamins include thiamin , riboflavin , niacin , pantothenic acid , pyridoxine , biotin , folate and cyanocobalamin .
The B-group or B-complex of vitamins make up 8 out of 13 essential vitamins and are all water-soluble . This means that they cannot be stored in the body and must be consumed regularly as part of a healthy diet.
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May Reduce Stress And Boost Mood
B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.
A 33-day study in 215 healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests .
Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue .
Conditions And Causes Of B Vitamins Deficiency
Vitamin B denotes to a number of diverse kinds of vitamins, which are collectively recognized as B-complex vitamins. Vitamin B aids to the cells and nerves inside the body and moreover supports by the manufacture of DNA that is biochemical constituent of which genes are prepared. Each of the eight B vitamins plays vital parts within the body and is desired to motivate the biochemical reactions that upkeep bodys several roles. For instance, cells usage B vitamins to create vitality from fatty acids, sugar and other nutrients. Therefore, deprived of B-complex vitamins, the human body might not task fine of any kind. B vitamins are soluble in water, can dissolve in water, excess B vitamins body does not use are washed out through urination, body cannot easily store B vitamins for long time periods, so it is particularly important to commonly consume B vitamins either from diet or from supplements to escape scarcity. Deficiencies in these B vitamins can lead to a number of different symptoms over time if the deficiency is not retreated .
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Healthy Foods High In B Vitamins
There are eight B vitamins collectively called B complex vitamins.
They are thiamine , riboflavin , niacin , pantothenic acid , pyridoxine , biotin , folate and cobalamin .
Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells .
Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food .
Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake per serving. Alternatively, a food that contains 1019% of the RDI is considered a good source .
Here are 15 healthy foods high in one or more B vitamins.
Should I Take Vitamin Supplements
Some people may not get enough vitamin B in their diet, including those on a restrictive diet or a specific diet due to a health condition. Others may not be able to properly absorb B vitamins due to illness or after gastrointestinal surgery.
The Australian Dietary Guidelines recommend that people with a vegan diet take a B12 supplement, since deficiency is more common in this group of people.
If you are planning pregnancy, take a vitamin B9 supplement at least 1 month before conception and for the first trimester of pregnancy to help prevent foetal neural tube defects.
Before taking any vitamin supplement, speak with your doctor or an accredited dietitian. While vitamins can supplement your diet, you should still eat healthily.
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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.
Foods With B Vitamins
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body cant store all of the B-group vitamins, its important that you continuously get them through your diet. Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
- Brown rice
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Folic Acid Is Essential For A Healthy Baby
Vitamin B9, also called folic acid or folate, is a nutrient that’s necessary for the body’s growth and development. The National Institutes of Health recommends that adults get 400 micrograms daily, while breast-feeding mothers need 500 mcg a day, and pregnant teens and women should get 600 mcg a day. Naturally occurring folate is found in many sources, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas. In addition, folic acid is added to many fortified foods such as cereals and breads.
Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby’s health and development. Getting enough folate prevents neural tube birth defects in babies and promotes healthy growth.
Vitamin B Deficiency Diseases And Conditions
Vitamin B deficiency can increase the risk of various diseases and conditions which can affect your heart health, brain health, mental well-being, and more. For example, both B9 and B12 deficiency causes anemia in some cases â a condition in which your body lacks healthy red blood cells . Anemia can also lead to fatigue, dizziness, shortness of breath, and even numbness and tingling in some cases.
Other conditions linked with vitamin B deficiency include:
- Paresthesias â A âpins-and-needlesâ feeling often experienced around the arms, hands, legs, or feet
- Peripheral neuropathy â A nervous system condition that is often felt as a stabbing or burning pain
- Psychosis â A mental condition in which oneâs thoughts and perceptions are significantly altered, resulting in delusions, hallucinations, nonsense speech, or other symptoms
- Heart attack and stroke â A deficiency in vitamin B12 may heighten the risk of getting a heart attack or stroke
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/7why It’s Important To Detect Vitamin B12 Deficiency On Time
Vitamin B12 deficiency has become a common health issue in India and around the globe. Reports suggest at least 47% of the Indian population suffers from low B12 levels in the body and only 26% of the population may be vitamin B12 sufficient.
The staggering data not only indicates the prevalence of vitamin B12 in the Indian population, but also urges people to be more aware about this deficiency that can cause ‘irreversible’ damage in the long run. Besides being responsible for creating red blood cells and DNA in the body, it also helps strengthen the brain and nerve cells.
That said, it is necessary to diagnose B12 deficiency early and to treat it effectively.
Best Gluten Free: New Chapter Fermented Vitamin B Complex
Courtesy of Amazon
Not suitable for those with soy allergies
For consumers who need to follow a gluten-free diet, it is important that supplements are also gluten-free. This Fermented Vitamin B Complex supplement by New Chapter is certified gluten-free by NSF. Its also USDA Certified Organic and Non-GMO Project Verified. Each tablet provides all eight B vitamins, ranging from 100% to 500% of your daily needs.
Youll find vitamin B12 in the form of cyanocobalamin and folate in the form of methylfolate, both highly bioavailable forms. The vitamins in this supplement are derived from fermented foods , which may support better digestion and absorption of nutrients.
It is important to note that this supplement contains an herbal blend of maca, schizandra, and cardamom, which may be problematic for people on certain medications or with certain health conditions. Double check with a healthcare provider if you have any medical conditions or are taking any medications.
Form: Tablet | Type: Cyanocobalamin, methylfolate | Dose: 1 tablet daily
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Q How Should You Choose An Vitamin B Supplement Side Effects When Buying One
A. When purchasing vitamin b supplement side effects, it is imperative to consider the quality. When you consider this factor before making your purchase, you will ensure that it will last for a long time. A product’s features should be considered. You can find a lot of features in it have a look at what it offers.
How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLabs. We also prioritize non-GMO, Organic, and products that are free of unnecessary and potentially harmful additives.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
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Dosing And Side Effects
Whichever way you decide to incorporate vitamin B6 into your life, you must get the dosing right. How much you need depends on factors such as gender and age. Your weight and height should also be taken into account when deciding on the right dosage of vitamin B6.
Side effects can occur when your vitamin B6 dosage is incorrect. Take too little, and you won’t see any benefits. Take too much, and you might experience numbness in the arms and legs. Fortunately, none of this is permanent. Adjustments to your dosage will correct these symptoms.
Symptoms Of Niacin Deficiency
Getting too little niacin can cause a niacin deficiency. Severe niacin deficiency leads to pellagra, which may cause:
- brown discoloration on skin exposed to sunlight
- patches of skin with a rough appearance
- a bright red tongue
Deficiency is rare in the U.S., but the following groups may be more at risk:
- people with a metabolic disorder called biotinidase deficiency
- people with alcohol use disorder
- women who are pregnant or lactating
The natural form of vitamin B-9 is called folate. Folic acid, which is present in fortified foods and some supplements, is a synthetic form of the vitamin.
Because most people cannot take in enough leafy green vegetables for the levels needed in pregnancy, the Centers for Disease Control and Prevention suggest that all women of reproductive age who wish to conceive take 400 mcg of folic acid each day, alongside eating a varied diet that contains folate.
When a woman has high enough levels of folate both before and during pregnancy, the fetus has a affecting the brain and spinal cord.
Folate is also essential for:
- DNA replication
- had gastric bypass surgery or surgery on the stomach
Vegetarians, vegans, and people who are pregnant or lactating may also need extra vitamin B-12.
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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
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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Health Benefits Of Vitamin B6
Now that you know how much you need vitamin B6, let’s take a more detailed look into its many benefits. It really is a powerful vitamin when it comes to improving your health. Once you begin taking the correct dosage, you’ll notice the benefits very quickly.
It is difficult to know if you’re getting the right vitamin B6 dosage from diet alone. That’s why a great way to ensure you are getting the right amount is to take a B6 supplement. One simple pill a day is enough to make sure you get the many benefits of this vitamin.
Benefits Of B Vitamins
Benefits of Vitamin B6
- Helps the body build neurotransmitters , which are special chemicals your brain needs to function
- Helps your body make red blood cells
- Helps immune system antibodies work correctly
- May help lower the risk of lung cancer
Benefits of Vitamin B9
- Helps the body make and repair DNA
- Helps your body make red blood cells
- Supplementing with high-enough levels of B9 before pregnancy significantly lowers the risk of giving birth to a baby with neural tube defects like spina bifida
Benefits of Vitamin B12
- Helps the body make and repair DNA
- Helps your body make red blood cells â as well as nerve cells
- Helps support healthy hair, skin, and nails
Vitamin B12 can affect your red blood cell count, and can even lead to neurological symptoms in severe cases. If someoneâs vitamin B12 status isnât at a normal level, their healthcare provider may recommend a high-dosage B12 supplement or evenâin some casesâB12 injections.
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Best Budget: Nature Made Super B
Pills may have a strong smell and taste
We love that NatureMade makes high quality supplements at an affordable price point. Their Super B-Complex is no exception. It’s USP certified so you can feel confident that what is on the label is what’s in the bottle. Youll get all eight B vitamins from this tablet, ranging from 118% to 8,333% of your daily needs of each. As a bonus, this Super B-Complex contains 167% of the daily value of vitamin C, which is an important antioxidant and is involved in immune function.
The small pills are easy to swallow, though you might notice they have a particular smell and flavor. While excess B vitamins are likely not harmful and your body can easily get rid of them, these do have high levels of both thiamin and riboflavin.
Form: Tablet | Type: Cyanocobalamin, folate | Dose: 1 tablet daily with a meal and water