Detecting Vitamin B Deficiency
If you experience any of the following symptoms, you may have a vitamin B deficiency.
- Weight loss
Regular occurrence of these symptoms may be an indicator of vitamin B deficiency. To overcome the same, you need to consume B complex vitamin supplements or foods that may help you fulfil your requirements. However, before we move to the foods, let us understand the components of B complex vitamins.
How Much Vitamin B Complex Is Safe To Take In A Day
A vitamin B complex supplement typically contains riboflavin, pantothenic acid, folic acid, niacin, biotin, thiamin, vitamin B6 and vitamin B12. Most people get enough from foods high in B vitamins.
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However, people with restricted or poor diets or those with certain medical conditions may benefit from taking a vitamin B complex supplement. Always talk to your doctor to determine if supplementation is appropriate in your situation.
While personal vitamin needs vary from person to person, you shouldn’t get more than 100 percent of the RDA from your vitamin B complex.
Tolerable Upper Intake Levels
The tolerable upper intake level is the maximum amount of a vitamin or mineral you can take without running the risk of experiencing unpleasant side effects.
Although it may be beneficial to take more than the recommended dietary allowance of certain vitamins, you should never take more than the tolerable upper intake level unless specifically instructed by a doctor to do so.
Some B vitamins, such as vitamin B12, thiamin, biotin, pantothenic acid and riboflavin, don’t have tolerable upper intake levels. This means that you’re unlikely to experience adverse reactions when taking these vitamins, even if you take high doses.
However, folate, vitamin B6 and niacin do have a tolerable upper intake levels. Getting more than 1,000 micrograms a day of folate, 35 milligrams a day of niacin or 100 milligrams a day of vitamin B6 may cause unpleasant side effects. Avoid taking a vitamin B complex supplement that contains more than these amounts.
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Who Shouldnt Buy Natures Way Alive B
- Those who dont want any added sugar in their B complex may be better off grabbing a capsule supplement.
- Folks who want more than one flavor option might be disappointed that these gummies only come in a mango flavor.
Competitively priced and offering a great dose of B vitamins, this supplement only requires you to take two mango gummies per serving. Plus, these gummies are much tastier than a couple of pills would be.
Benefits Of Vitamin B
Here’s how vitamin B helps support mental wellness:
- Boosts energy levels: B vitamins help convert food into energy.
- Supports healthy brain function: Vitamin B6, B9, and B12 contribute to homocysteine metabolism, which can reduce the risk of cognitive decline and dementia.
- Improves mood: Vitamin B6, in particular, is involved in the synthesis of neurotransmitters involved in the regulation of mood.
- Alleviates stress: There is some research that B vitamins are associated with certain measures of reduced stress.
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Who Should Buy Nature Made Super
- Anyone looking for a nice boost of vitamin C will like that this product contains 556 percent of your RDI for vitamin C per serving.
- Folks who desire to up their thiamin intake will appreciate the 10mg of thiamin in these tablets.
- Athletes who like getting their vitamins through tablets rather than capsules or gummies might enjoy the texture this product offers.
Can You Take B Complex And B12 Together
Taking both isn’t the best idea. This isn’t because it’s dangerous Ã¢â¬â instead, it’s just because it’s unnecessary. Your B complex supplement probably already has vitamin B12, so there’s no need to take a separate pill, explains the Mount Sinai Health System.
But if you do take both supplements, you don’t have to worry about overdosing on B vitamins. If you take too much vitamin B12 via supplements, your body will use the amount that it needs and eliminate any excess amount through your urine, according to the Mayo Clinic.
But extremely high levels of vitamin B12 may bring on some mild side effects, including headaches, fatigue and nausea.
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Nutritional And Brewers Yeast
Nutritional yeast and brewers yeast are inactive, meaning you cant use them to make bread. Rather, people use them to boost the flavor and nutrient profile of dishes.
These yeasts naturally contain B vitamins and are often fortified with them as well particularly nutritional yeast. If nutrients are added, youll see them listed in the ingredients on the label.
Heres how the two yeasts compare based on a 2-tablespoon serving, though these values vary by brand :
Vegetarians and vegans commonly use nutritional yeast, as its fortified with B12, which is challenging to obtain if you dont eat animal products .
The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. Brewers yeast, however, can taste bitter and may be better mixed into foods like smoothies, salad dressing or soup.
Summary Nutritional yeast and brewers yeast pack a high amount of B vitamins but a significant portion of the vitamins in nutritional yeast, including B12, are added. These products can be used to add flavor or nutrients to other foods.
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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Who Is This For
This is a must-have for those who feel their energy is less than optimal. Great too for those who lead hectic lives as this is known to deplete B vitamins. If your nervous system needs a bit of a reboot, you feel you are running on empty, or are just simply tired and fatigued, this one is for you. The perfect way to restore your get up and go.
Who Shouldnt Buy Swolverine Vitamin B Complex
- People who would prefer a gummy option might want to choose something aside from a tablet.
- Athletes looking to get multiple kinds of vitamins and minerals included with their vitamin B complex might want to turn to a multivitamin.
If youre a vegetarian or vegan looking for a vitamin B complex you can take confidently, you can turn to Swolverine Vitamin B Complexs cellulose-based tablet.
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The Best Vitamin B Complexes
- Best Raw Probiotic and Enzyme Blend:Garden of Life Vitamin B Complex
Editors note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Its always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
What Happens If I Take Too Much Vitamin B6
When taking a supplement, its 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 theres not enough evidence to say how long these doses could be taken for safely.
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Food Sources Of Vitamin B
Supplements can provide you with a combination of B vitamins and other nutrients. But you can also get B vitamins from food. The top sources of B vitamins include the following, per the University of Wyoming:
- Fortified grain products, such as fortified cereal and fortified bread
- Nuts and legumes
- Dairy products
- Meats, especially organ meat
Eating a vegan or vegetarian diet puts you at a greater risk for a B12 deficiency because this vitamin naturally occurs in animal products only. Adding foods fortified with the essential B vitamins can help ensure you get what you need, as your body is able to easily use the nutrients in fortified foods, according to the NIH.
The Effect Of Vitamin Deficiency On Mental Health
Nearly 10% of the U.S. population has nutritional deficiencies, while 31% of the U.S. population is at risk for at least one vitamin deficiency or anemia.
Vitamin deficiencies can be caused by poor nutrition, vegetarianism, chronic alcoholism, post-gastrectomy surgery, pregnancy, and certain medications, among other factors or conditions.
The most common vitamin deficiencies include folate, vitamin B6, and vitamin B12, with a subclinical vitamin B12 deficiency affecting somewhere between 2.5% and 26% of the population, depending on estimates.
Unfortunately, many people dont know when theyre experiencing a vitamin deficiency. They may be experiencing physical and mental health symptoms, but are unsure of the underlying cause.
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Riboflavin Boosts The Immune System
A diet rich in vitamin B2, also known as riboflavin, is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.3 mg a day for men and 1.1 mg a day for women. Pregnant women need 1.4 mg daily, and breast-feeding mothers should have 1.6 mg each day. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products.
Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy. Getting enough riboflavin may be preventive for migraine headaches and cataracts, according to the National Institutes of Health. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.
Who Should Buy Swolverine Vitamin B Complex
- Any athlete who wants to avoid gelatin in their tablets or capsules, such as vegans and vegetarians, will appreciate this cellulose-based tablet.
- This product contains well over the RDI for each of the eight essential B vitamins, providing athletes with more than enough of what they need.
- If you dont like taking multiple tablets per serving, youre in luck each high-dose serving of this product only consists of one tablet.
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Who Shouldnt Buy Onnit Active B Complete
- Those who want more than just B vitamins in their supplement can get a multivitamin that includes a B complex.
- Pill-averse buyers who would prefer to take a liquid B complex will probably want to look elsewhere.
If youre looking for a B complex that doses all eight essential B vitamins at over 100 percent of your recommended daily intake, youve found it in Onnit Active B Complete.
How To Use Vitamin B Complex Capsule
If you are taking chewable tablets, chew the tablet thoroughly before swallowing.
If you are taking extended-release capsules, swallow them whole. Do not crush or chew extended-release capsules or tablets. Doing so can release all of the drug at once, increasing the risk of side effects. Also, do not split extended-release tablets unless they have a score line and your doctor or pharmacist tells you to do so. Swallow the whole or split tablet without crushing or chewing.
If you are taking a liquid product, use a medication-measuring device to carefully measure the dose. Do not use a household spoon. Some liquid products need to be shaken before each dose. Some products that contain vitamin B12 need to be placed under the tongue and held there before swallowing. Follow label directions carefully to get the most benefit.
Take this medication regularly in order to get the most benefit from it. To help you remember, take it at the same time each day.
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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.
Top 12 Foods That Are High In Vitamin B12
Vitamin B12 is an essential nutrient that your body cant make on its own, so you need to get it from your diet or supplements.
Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure theyre getting enough.
This article lists 12 foods rich in vitamin B12 to add to your shopping list.
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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.
Vitamin B3 Breaks Down Food Into Energy
We need vitamin B3, also called nicotinic acid or niacin, in our diets every day to break down food we eat into energy we can use. Females who are 14 and older need 14 mg a day males in this age group need 16 mg daily. Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B.
Not getting enough niacin in your diet causes the disorder known as pellagra. Symptoms of pellagra include both physical and mental difficulties, diarrhea, inflamed mucus membranes, and dementia. Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. Health benefits of niacin include its use as a treatment to help control high blood levels of cholesterol. Doses of niacin high enough to lower cholesterol are associated with several side effects and should only be taken with a physicians supervision.
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A Note About Sex And Gender
Sex and gender exist on spectrums. This article will use the terms, male, female, or both to refer to sex assigned at birth. .
If a product contains the vitamin B complex, it should have some of each of the following:
- Vitamin B1 thiamin. Vitamin B1 is vital to the healthy growth and function of organs, including the brain and heart.
- Vitamin B2 riboflavin. The body needs vitamin B2 to break down fats and drugs.
- Vitamin B3 niacin. The body needs niacin to maintain healthy skin, nerves, and digestion. Doctors high doses of niacin to help improve cholesterol levels.
- Vitamin B5 pantothenic acid. Vitamin B5 is essential for the health of the brain and nervous system.
- Vitamin B6 pyridoxine. Vitamin B6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong.
- Vitamin B7 biotin.Biotin is essential for healthy hair, nails, and nerve function.
- Vitamin B9 folic acid. The body uses folic acid or folate, its natural form to make DNA and genetic material. Before and during pregnancy, sufficient amounts of folic acid
Customer Reviews From The Other Users
Reviews have the ability to impact customer decisions while also bolstering a companys trustworthiness. The majority of savvy buyers would look up reviews from old users experiences with the vitamin b complex supplement, which helps them figure out whether it is reliable.
So, this is a good way of having a good idea about anything before buying.
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Converts Food Into Energy
Most B vitamins are involved in the process of converting food into energy. Some help to metabolize carbohydrates and others aid in breaking down fat and/or protein.
While this is an essential process, that’s not to say taking a vitamin B complex supplement will boost your energy. Although B vitamins are essential for your body, the effect is different when they are consumed in the form of dietary supplements rather than food. A B-complex supplement may fill a specific vitamin gap or deficiency, however, it cannot provide energy in the form of calories like a food source.
B vitamins involved: B1, B2, B3, B5, B6, B7, and B12