What Makes Vitamin B Complex Different From Vitamin B
A bottle of vitamin B supplements can contain many of the same ingredients as vitamin B complex, but a few key elements are likely missing. Since vitamin B has many subgroups, some supplement users dont get all of the varieties of vitamin B that they need.
With vitamin B complex supplements, you will get the daily recommended amount of B6, B12, folic acid, B1, biotin, B3, B2, and pantothenic acid.
Vitamin B supplements may have all of the types of vitamin B included, but some of the varieties may be present in low doses. You can take all of these vitamins separately, but it would be quite difficult to take eight pills a day just to get all of the vitamin B that is needed daily.
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.
Spotlight On Three Of The Bs: Folate Vitamin B6 And Vitamin B12
One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Vitamin B9
Another line of research about folate and two other B vitamins, vitamin B6 and vitamin B12, explores their roles in reducing some types of cancer and heart disease.
Vitamin B6
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How Much Vitamin B12 Do I Need
Adults need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Read about the vegan diet for nutrition information and advice.
Vitamin B Complex Deficiency Symptoms
When you dont get enough of the vitamin B complex in your diet, deficiencies can show up in several different ways. The most common is anemia, when you are low in B12 and/or B6, and your blood cant carry enough oxygen through your body.11 This may be of concern to those following a vegan diet, since animal products are common sources of these B vitamins.
Symptoms of anaemia include headaches, and being tired, weak, cold, or dizzy.11 Although there are many causes of anaemia, low levels of B6 and B12 can contribute to chronic anaemia.11
Other common symptoms of vitamin B deficiencies show up in the skin, nails, and hair like rashes or cracks in the skin.1 Long term deficiency of thiamin causes beriberi .2 Chronically low vitamin B3, or Niacin, results in a condition known as pellagra, which causes digestive and cognitive problems.10 Folate impacts cell and protein production, so a deficiency can impact growth in adults and developing babies.1
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The Roles Of Iron Folate And Vitamin B 12 In Erythropoiesis
Because of the continuous proliferative activity of the erythroid tissue and the associated production of large amounts of hemoglobin, adequate nutritional supplies of folate, vitamin B 12, and iron are essential for proper erythropoietic function. If any of these three components is inadequate, erythropoiesis becomes unable to meet both baseline and stimulated demands.
Leon Islas-Weinstein, José Luis Maldonado-García, in, 2021
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.
| Vitamin |
|---|
| 2.8 mcg |
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Vitamin B Complex Benefits For Women
Everyone needs all the B vitamins, but women should pay special attention to folate, B6, and B12. These are particularly important if youre preggo or breastfeeding. Vitamin B complex supports healthy fetus growth and development.
It may also make your monthly cycle more manageable. A 2011 study found that thiamin and riboflavin intake from food could reduce PMS symptoms. Some research also suggests vitamin B6 supplements can help alleviate the physical and emotional symptoms of PMS.
Whats In B Complex Injections
B complex injections are perfect for people with dietary restrictions, for those who have had trouble losing weight, or for anyone experiencing digestion issues. Vitamin B has shown to improve the metabolic process, while also stimulating immune and nervous system function. The main subtypes of B vitamin that are present in the injection can also be found naturally in the foods we eat every day:
- B1 : Pork, berries, lean meats, nuts, and soy milk
- B2 : Eggs, dark green vegetables, fish, grains, and mushrooms
- B3 : Sunflower seeds, tuna, poultry, potato, and liver
- B5 : Organ meats, avocados, broccoli, and mushrooms
- B6 : Green beans, whole grains, spinach, fish, and bananas
- B7 : Soy products, egg yolks, fish, and cheese
- B9 : Green leafy vegetables, citrus juice, tofu, and tomato juice
- B12 : Milk, fish, fortified breakfast cereals, and shellfish
To maintain proper vitamin B levels, its important to follow a diet that is rich in vitamin B complex. Because it is not stored and released from fat as needed, its up to you to replenish your system. Deficiencies of any of these eight vitamins making up vitamin B complex can cause several health problems, including memory loss, high blood pressure, mental confusion, inflammation, and more.
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What Is The Role Of Vitamin B Complex
The is to enhance metabolism and to acquire energy from the food we eat and supply it to the body. So what does B complex do? It boosts normal appetite, improves vision, helps in the working of the nervous system, improves eyesight, keeps the skin healthy, aids in digestion, promotes protein metabolism, helps use body fats, advances red blood cell production, prevents birth defects of the spine and brain, and lowers homocystein level . In addition, vitamin B complex helps in building of genetic material, aids in the formation of hormones, aids in the release of energy from carbohydrates, and helps hair growth. Vitamin B complex intake is also very essential for preventing beriberi pellagra and pernicious anemia that are caused due to .
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 B vitamins may vary from one brand to the next.
When shopping for vitamin B supplements, 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.
You can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online. Vitamin B supplements should be stored in a cool, dry place and out of reach of children.
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What About B Complex Supplements
B complex supplements are also available in tablet form. In certain cases, the need for vitamin B complex is increased, for instance, in the case of pregnant women and lactating women. Here, the doctor may prescribe additional supplements to meet this need. Additionally, vitamin B complex supplements may be prescribed to treat various illnesses where daily intake through diet is not enough. However, it is best to consult a doctor before making any drastic changes to ones diet or consuming supplementation. While B vitamins are not stored in the body and all excess is flushed out, reducing the number of side effects, it is best not to overdose the body either. Reference
Side Effects And Risks
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 B-3, 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 B-3, 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 B-12 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.
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Vitamin B: Just How Vital Is Riboflavin For Energy & Health
Vitamin B2, also called riboflavin, is an important vitamin that also acts as an antioxidant within the body. Because its a water-soluble vitamin, like all B vitamins, vitamin B2 must be obtained through a healthy diet and replenished often ideally every day, in order to avoid vitamin B2 deficiency.
All B vitamins are used to help digest and extract energy from the foods you eat. They do this by converting nutrients from carbohydrates, fats and proteins into useable energy in the form of ATP. For this reason, vitamin B2 is needed for the functioning of every single cell within your body. Thats why vitamin B2 deficiency, or lack of riboflavin foods in your diet, can contribute to a number of serious side effects, including anemia, fatigue and a sluggish metabolism.
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Can Help Prevent And Treat Anemia
Anemia is caused by several factors, including decreased red cell production, the inability to carry oxygen to the blood and blood loss. Is riboflavin good or bad for you if you suffer from anemia? Vitamin B2 is involved in all of these functions and helps prevent and treat cases of anemia.
Vitamin B2 is required for steroid hormone synthesis and red blood cell production. It also helps the transportation of oxygen to the cells and helps to mobilize iron. When people experience riboflavin deficiency without enough vitamin B2 present in their diets, they become more at risk for developing anemia and sickle cell anemia.
Low levels of vitamin B2 are correlated with both of these conditions that involve an underutilization of oxygen and problems with red blood cell production. These conditions can result in fatigue, shortness of breath, inability to exercise and more.
Research suggests that vitamin B2 is also effective in helping lower high amounts of homocysteine in the blood. This condition occurs when someone is unable to convert the chemical homocysteine present in blood into amino acids for the body to use. Supplementing with vitamin B2 has been shown to help correct this condition and balance homocysteine levels.
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What Do The B Vitamins Do In The Body
thiamin â helps turn carbohydrates and sugar into energy, plays a key role in nerve, muscle and heart function, and is essential for a healthy brain
riboflavin â important for energy release, helps the body to absorb nutrients, including iron, and is crucial for healthy eyes, skin and nervous system8
niacin â helps release energy from food, keeps the nervous and digestive systems healthy, and is essential for normal growth and healthy skin9
pantothenic acid â helps the body turn protein and fat into energy, and is needed for healthy growth10
pyridoxine â helps break down protein from food, reduces tiredness and fatigue, and is essential for healthy red blood cells and nervous system11
biotin â helps the body break down nutrients from food and process glucose, maintain mucous membranes, and keeps skin and nails healthy12
folate/folic acid â essential during pregnancy to help prevent neural tube defects in babies, helps maintain healthy red blood cells, and contributes to reduction of fatigue13
vitamin B12 â vital for the nervous and immune systems, helps fight tiredness and fatigue, and needed for healthy DNA14
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.
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Are Probiotics Good For Dogs
A healthy balance of bacteria is important for healthy dogs. Probiotics for dogs have benefits that can help your dog digest food, make and absorb vitamins and minerals, and keep a strong immune system. Some research shows that giving friendly bacteria to your dog can help improve the following: Diarrhea.
What Is Vitamin B Good For
Vitamin B is the building block of a healthy body. It contributes to your energy levels, brain function, and cell metabolism.
Any deficiency will contribute to fatigue, poor appetite, depression, and numbness/tingling in the hands and/or feet. Over time, a lack of B12 could cause nervous system damage. This is a serious situation, best addressed by a doctor.
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Does Vitamin B Work For Hair Growth
Some B vitamins, such as biotin, play a significant role in your bodys process for growing and maintaining your hair.
If youre deficient in these vitamins, you may notice that your hair doesnt look as thick and full as it normally does. You may also notice that youre shedding more hair than normal.
Weve talked about these symptoms more in our guide to biotin and the role it plays in the hair growth process
While vitamin B complex supplements may help to stimulate hair growth, most research shows that theyre only effective if your hair loss is caused by a vitamin deficiency.
For example, unless youre deficient in biotin, you probably wont notice any positive change in your hair simply by taking a biotin or B-complex vitamin supplement daily.
As we mentioned above, deficiencies of specific B vitamins are not very common, especially in otherwise healthy people.
Because of this, there generally isnt any reason to use a vitamin B complex supplement unless youre specifically deficient in one or several B vitamins.
Instead, youll likely get better results by simply taking a daily multivitamin, which likely contains most of the essential B vitamins anyway.
Uses In Traditional Medicine
English biochemist Alexander Wynter Blyth was the first to observe vitamin B2/riboflavin in 1872 when he noticed a green-yellow pigment found in milk. However, it wasnt until the early 1930s that riboflavin was actually identified by Paul Gyorgy, the same biochemist credited with the discovery of other B vitamins like biotin and vitamin B6.
Even before vitamin B2 was isolated by scientists, practitioners of traditional medicine systems, such as Ayurveda, recommended foods that were high in B vitamins to improve energy, functioning of the nervous system, and health of the eyes, skin, hair and liver. Vitamin B2 foods, including meat, organ meats like liver, dairy such as yogurt, eggs, nuts like almonds, mushrooms, and green vegetables were viewed as important for slowing the aging process and promoting growth in the young. These foods are still recommended for people with migraines, anemia, a sluggish metabolism and a weakened immune system.
In Traditional Chinese Medicine, vitamin B2 foods are considered essential for dealing with stress and helping your body use other nutrients, including folate and vitamin B12. To maintain healthy levels of red blood cells, prevent fatigue and support the metabolism, its recommended that a balanced diet include B2 foods like meats, organ meats, eggs, soybeans , spinach, beet greens, broccoli, bok choy, shiitake mushrooms and tempeh.
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