How To Take It
Most people should be able to get enough folic acid from their diets.
Check with a knowledgeable health care provider before taking folic acid supplements or giving them to children.
Daily recommendations for dietary folic acid are:
- Men and women, 19 years and older: 400 mcg
- Pregnant women: 600 mcg
- Breastfeeding women: 500 mcg
Amounts used in studies for heart disease range from 400 to 1,200 mcg. However, high levels of folate can hide a vitamin B12 deficiency, and should be taken only under a doctor’s supervision. If you are considering taking a folic acid supplement, ask your doctor to help you determine the right dose for you.
May Help Prevent Cancer
Getting enough vitamin B6 may lower your risk of developing certain types of cancer.
The reason why B6 may help prevent cancer is unclear, but researchers suspect that its related to its ability to fight inflammation that may contribute to cancer and other chronic conditions (
More research that includes randomized trials and not merely observational studies is needed to assess the exact role of vitamin B6 in cancer prevention.
Summary Some observational studies suggest a link between adequate dietary intake and blood levels of vitamin B6 and a decreased risk of certain types of cancer, but more research is needed.
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.
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How Do You Know If You Have A Biotin Deficiency
Our bodies are beautiful masterpieces that speak to us through the outward appearance and or changes our bodies go through.
> Much like deficiencies in other areas your body can show you signs of biotin deficiency when you experience a change in your hair growth, hair loss, skin rashes, and brittle nails.
Medical Conditions May Reduce Absorption
Medical conditions that cause a decreased ability to absorb nutrients can result in a deficiency and the need for a B-complex supplement. As you age, you may have a reduction in stomach acid. Diseases, such as celiac or Crohn’s disease, may inhibit your ability to absorb vitamins from food. Individuals who have undergone surgery, such as for weight loss, gastric bypass or removal of part of the small intestine, or patients undergoing hemodialysis for kidney disease, may have difficulty with absorption, according to Mayo Clinic.
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May Help Prevent Neurological Diseases
Recent evidence suggests that vitamin B2 may exert a neuroprotective effect and offer protection against some neurological disorders, such as Parkinsons disease, migraines and multiple sclerosis. Researchers believe that vitamin B2 has a role in some pathways that are hypothesized to be impaired in neurological disorders. For example, vitamin B2 serves as an antioxidant and assists myelin formation, mitochondrial function and iron metabolism.< br?
Needed For Maintaining Proper Energy Levels
Riboflavin is considered a vital component of mitochondrial energy. Vitamin B2 is used by the body to metabolize food for energy and to maintain proper brain, nerve, digestive and hormone function. This is why riboflavin is very important for growth and bodily repair. Without high enough levels of riboflavin, riboflavin deficiency occurs, and the molecules found in carbohydrate, fat and protein foods are not able to be properly digested and used for fuel that keeps the body running. This type of bodily fuel is called ATP , often called the currency of life. The predominant role of mitochondria is the production of ATP.
Vitamin B2 is needed in order to break down proteins into amino acids, fats and carbohydrates in the form of glucose. This helps convert nutrients from food into usable bodily energy that helps maintain a healthy metabolism.
Riboflavin is also needed to regulate proper thyroid activity and adrenal function. A riboflavin deficiency can increase the odds of thyroid disease. It also is useful in calming the nervous system, battling chronic stress, and regulating hormones that control appetite, energy, mood, temperature and more.
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Which Foods Are The Best Sources Of Vitamin B
Itâs easy to eat a diet packed with B vitamins. Hereâs where to find your eight essential B vitamins:
- thiamin â wholemeal bread, peas, eggs, beans, brown rice16
- riboflavin â milk, eggs, fortified breakfast cereals, cheese, certain green veg17
- niacin â bread, potatoes, peas, peanuts, brown rice, salmon18
- pantothenic acid â wholegrains, eggs, green leafy veg, avocado, potatoes19
- pyridoxine â wholegrains, eggs, soya beans, fish, vegetables, peanuts, milk, potatoes20
- biotin â egg yolk, legumes, yeast, nuts, milk21
- folate â Brussels sprouts, dark green leafy vegetables, peas, chickpeas, fortified breakfast cereals22
- vitamin B12 â milk, cheese, eggs, salmon, meat, fortified breakfast cereals, plant milks23
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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Can Vitamin B Complex Help With Hair Growth
B vitamins do help in hair growth by encouraging healthy cell rejuvenation through abundant red blood cells which naturally support your hair follicles. This will promote consistent and sometimes faster hair growth.
Because of the emphasis on red blood cells, which not only deliver oxygen throughout our bodies, but also micronutrients that keep our organs running healthy, our scalp can maintain a plentiful foundation to grow and hold our new hair growth.
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.
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What Are Symptoms Of Vitamin B Deficiency
Vitamin B deficiency is rare because B vitamins are found in a wide variety of foods. Not getting enough vitamin B can lead to certain conditions such as anemia, muscle weakness, heart problems, and hair loss. If you are concerned that you may not be consuming enough vitamin B, speak with your healthcare provider about supplementation.
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Helps Support Eye Health
Studies show that riboflavin deficiency increases the risk for certain eye problems, including glaucoma. Glaucoma is the leading cause of loss of eyesight/blindness. Vitamin B2 can help prevent eye disorders, including cataracts, keratoconus and glaucoma. Research shows a correlation between people who consume plenty of riboflavin and decreased risks for eye disorders that can appear as someone ages.
To treat eye disorders, riboflavin drops are applied to the corneal surface of a patient who suffers from glaucoma. This allows the vitamin to penetrate through the cornea and increase the strength of the cornea when used with light therapy.
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What Is Vitamin B Complex
A nutritional supplement that contains all eight of the essential water-soluble vitamins, with the exception of vitamin C, is known as vitamin B complex. The B vitamins share some chemical characteristics and often coexist in some foods, but each works independently and has a different role in contributing to your health. The vitamins in B-complex include:
- thiamine â essential for DNA and creation ofenergy and closely linked to the activity of other B vitamins
- riboflavin â helps cleanse your blood and acts as an antioxidant
- niacin â needed for communication between cells and vital for energy production
- pantothenic acid â helps your liver cope with toxins and helps generate energy
- pyridoxine â for your immune system, contributesto oxygen circulation
- biotin â for healthy cells, regulates inflammation and protects the development of babies
- folic acid â essential for your brain, lowersrisk of heart disease and cancer, prevents birth defects
- cobalamins â for the health of your blood cells,nervous system and DNA structure
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Preventing Of B Vitamins Deficiency
For maximum persons, some fit foods riched by means of a diversity of fruits, meats, vegetables and grains, are sufficient to check a scarcity of B complex vitamins. Ladies who are supposed to get into pregnancy are guided to takings folate complements. Elder persons or those with health situations that rise the danger of B vitamin insufficiency might as well advantage from taking an everyday complement. In the direction of staying healthy, most people do not need to take a supplement in order to get enough B vitamins. There are plenty of delicious foods available to get all the nutrients the body needs naturally. Try to eat a complete diet of meats, grains, fruits and vegetables. If any person does not eat meat, eggs or dairy, he or she can still get vitamin B12 from fortified foods or nutritional yeast to help prevent its deficiency .
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Whos At Risk For Deficiency
Some conditions and your lifestyle can affect your body’s vitamin stores and increase the need for taking a daily B-complex vitamin to help ensure you maintain adequate levels of important nutrients. Alcohol abuse decreases absorption, so excessive drinking may lead to a deficiency. A vitamin-B deficiency can also be the result of ingesting a tapeworm from contaminated food that’s not fully cooked due to the parasite sapping the nutrients from your body.
Vegetarians or people on a strict vegan diet who eliminate animal products are often deficient in B vitamins, especially vitamin B12. Pregnant and breastfeeding women have an increased demand for B vitamins, particularly B12 and folate. Not getting enough of these vitamins can result in a deficiency and possible harm to a newborn baby.
How Much Should I Take
B vitamins are water-soluble which means they are not stored in the body any excess vitamin B which is not needed will be safely excreted from the body. The only B vitamin that is stored in the liver is vitamin B12, however studies have found no adverse effects when taken in high doses. A Vitamin B Complex supplement is formulated to offer the optimal level of B vitamins to maintain good health and can be taken alongside a healthy diet without fear of taking too much.
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Helps Reduce The Risk Of Birth Defects
Vitamin B12 is important for a developing baby’s brain, and a deficiency during pregnancy can cause permanent brain and spine defects.
A September 2014 study in âPediatricsâ found babies born to people with the lowest blood levels of vitamin B12 were two to three times more likely to have a neural tube defect, or severe defects of the brain and spine, than babies born to those with the highest blood levels of B12. .
A September 2017 paper in âAmerican Family Physicianâ noted being deficient in vitamin B12 during pregnancy can also lead to developmental delays, decreased muscle tone and more.
Many prenatal vitamins contain more than enough of the recommended amounts, but pregnant people who don’t take a prenatal and follow a vegetarian or vegan diet may not be getting enough B12.
Vitamin B12 is not the same as folate , which is typically found in prenatal vitamins in the form of folic acid and is known to help prevent birth defects of the brain and spine. However, the two B vitamins work together in the body to help make red blood cells, help iron work better in the body and to support immune function and mood, per Mount Sinai. That’s why it’s so important to get adequate amounts of both vitamins, especially if you’re pregnant.
How Much Of Each B Vitamin Do I Need
- thiamin â women 0.8mg, men 1mg
- riboflavin â women 1.1g, men 1.3mg
- niacin â women 13.2mg, men 16.5mg
- pantothenic acid â women and men up to 200mg
- pyridoxine â women 1.2mg, men 1.5mg
- biotin â up to 0.9mg a day for both women and men
- folate â women and men 200mcg. However, women who are trying to conceive or pregnant should take 400mcg until 12 weeks pregnant
- vitamin B12 â women and men 1.5mcg
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Do B Vitamins Have An Impact On Brain Function
Given that B vitamins are essential for every aspect of brain function, and that large proportions of the population of developed societies have less than optimal levels of vitamins, it would be expected that a relationship would be evident between vitamin consumption and mental function both in terms of epidemiological studies and controlled intervention trials. The driver for much of the research conducted to date in both of these domains has been the homocysteine hypothesis described above. Concentrating on this one unproven hypothesis has resulted in both observational and controlled trial research being focussed disproportionately on just three of the vitaminsfolate and vitamins B6 and B12. However, the observational and the controlled trial research concentrating on these three vitamins could be seen as generating somewhat different conclusions.
Why Is Vitamin B Important For Your Health
Vitamin B is considered an essential vitamin. Your body needs it to work properly, including for many different cellular processes, such as building DNA components and proteins.
Each of the B-group vitamins plays a critical role in keeping you healthy. For example, B12, B6 and B9 are important vitamins for healthy brain and nerve function, while vitamin B2 is important for skin health and good vision.
What Are The Natural Sources Of Vitamin B
Vitamin B is naturally found in animal-based products, such as chicken, fish, meats and dairy products. Other natural sources of vitamin B include wholewheat bread, green leafy vegetables, nuts and yeast.
Some B vitamins are added to food. For example, vitamin B9 is added to wheat flour used in bread, and B12 is added to plant-based vegetarian meat alternatives.
Because many proteins contain vitamin B, watch your protein intake. Australian Dietary Guidelines recommend the following:
- Female adults should eat 2 to 2.5 serves of protein daily.
- Male adults should eat 2.5 to 3 serves of protein daily.
On average, each of the following is 1 serve:
- 65 grams lean red meat
- 80 grams salmon
Go here for more information on foods high in vitamin B.
The Basis Of Vitamin B12 Benefits
In fact, the benefits of B12 boil down to two biochemical reactions:
- The conversion of methylmalonyl-coenzyme A to succinylcholine coenzyme A . Youll find adenosyl B12 in cellular tissues, where it is stored in the mitochondria.
- The re-methylation of homocysteine to methionine . Youll find methyl B12 in the blood plasma, cytosol cells, and certain fluids, like the cerebral spinal fluid.
Thats it. Only adenosylcobalamin and methylcobalamin are active within our body, and all other forms must convert into one of them. The two basic reactions above are responsible for all vitamin B12 uses and health benefits.
Nature likes it simple.
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May Improve Mood And Symptoms Of Depression
Vitamin B12 may improve your mood.
The effect of vitamin B12 on mood is not yet fully understood. However, this vitamin plays a vital role in synthesizing and metabolizing serotonin, a chemical responsible for regulating mood.
Therefore, vitamin B12 deficiency may lead to decreased serotonin production, which may cause a depressed mood.
Studies support the use of vitamin B12 supplements for improving symptoms of depression in people deficient in this vitamin.
One study in people with depression and low vitamin B12 levels found that those who received both antidepressants and vitamin B12 were more likely to show improved depressive symptoms, compared to those treated with antidepressants alone (
Additionally, high vitamin B12 levels have been linked to better treatment outcomes and an increased probability of recovery from major depressive disorder .
Though vitamin B12 supplements may help improve mood and depression in people with a deficiency, research does not currently suggest that they have the same effect in those with normal B12 levels.
Vitamin B12 is needed for the production of serotonin, a chemical responsible for regulating mood. Vitamin B12 supplements may help improve mood in people with an existing deficiency.
What Vitamins Should I Give My Nursing Dog
Progenys multi-use prenatal supplement for dogs is also ideal for use during the time leading up to pregnancy and to help support lactation after birth. The powder formula contains amino acids to build protein and develop muscles and organs with vitamins and minerals that support the mom and the pups.
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