B-Complex Vitamins: Benefits, Side Effects, and Dosage
What are B-complex vitamins?
B vitamins are water-soluble, which means your body does not reserve them. For this cause , your diet must supply them every day. They have many vital functions and are vital for maintaining good health.
Vitamin B complex supplements usually include the following:
B1 (thiamine)B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin).
B9 (folate)
B12 (cobalamin)
Although these vitamins share some features , they all have different functions and are needed in different amounts.
B vitamins are water-soluble, which means your body does not reserve them. For this cause , your diet must supply them every day. They have many vital functions and are vital for maintaining good health.
Vitamin B complex supplements usually include the following:
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin).
B9 (folate)
B12 (cobalamin)
Although these vitamins share some features , they all have different functions and are needed in different amounts.
Who should take a vitamin B complex?People who are pregnant or nursing
Older adults
Those with certain medical conditions
Vegetarians and vegans
People taking certain medications
Health Advantages of taking B vitamins
May decrease stress and boost mood
B-complex vitamins are frequently used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and develop your cognitive performance.
May reduce symptoms of anxiety or depression
During B-complex vitamin supplements are not a remedy for mental health conditions, they may support improve symptoms of depression or anxiety.
A study in 60 adults with depression described that treatment with a vitamin B complex for 60 days led to significant developments in depression and anxiety symptoms, compared with a placebo
B vitamins may even enhance treatment response when provided in combination with antidepressant medication.
One study explored that supplementing with a vitamin containing B12, B6, and folic acid led to a more improved and lasting antidepressant response over 1 year, compared with a placebo .
Note that low blood levels of certain B vitamins, containing B12, B6, and folate, have been linked to an improved risk of depression, which is why it’s vital to rule out nutrient deficiencies if you are experiencing symptoms of depression
Recommended dosageEach B vitamin has a particular recommended daily amount that varies depending on biological sex, age, and other factors such as pregnancy.For female and male , the recommended daily intake (RDI) for B vitamins is as follows:
Women Men B1 (thiamine) 1.1 mg 1.2 mg B2 (riboflavin) 1.1 mg 1.3 mg B3 (niacin) 14 mg 16 mg B5 (pantothenic acid) 5 mg (RDI not established; adequate Intake, or AI, provided) 5 mg (AI) B6 (pyridoxine) 1.3 mg 1.3 mg B7 (biotin) 30 mcg (AI) 30 mcg (AI) B9 (folate) 400 mcg 400 mcg B12 (cobalamin) 2.4 mcg 2.4 mcg
Pregnant and lactating people require higher amounts of B vitamins, while infants and children require less .
If you are defective in B vitamins, you may require to supplement with higher doses to address the deficiency.
For these causes , it’s vital to choose a B-complex supplement based on your individual needs for each B vitamin.
Speak with a healthcare professional about your particular nutrient requires based on your age and health.
For female and male , the recommended daily intake (RDI) for B vitamins is as follows:
| Women | Men | |
|---|---|---|
| B1 (thiamine) | 1.1 mg | 1.2 mg |
| B2 (riboflavin) | 1.1 mg | 1.3 mg |
| B3 (niacin) | 14 mg | 16 mg |
| B5 (pantothenic acid) | 5 mg (RDI not established; adequate Intake, or AI, provided) | 5 mg (AI) |
| B6 (pyridoxine) | 1.3 mg | 1.3 mg |
| B7 (biotin) | 30 mcg (AI) | 30 mcg (AI) |
| B9 (folate) | 400 mcg | 400 mcg |
| B12 (cobalamin) | 2.4 mcg | 2.4 mcg |
Pregnant and lactating people require higher amounts of B vitamins, while infants and children require less .
If you are defective in B vitamins, you may require to supplement with higher doses to address the deficiency.
For these causes , it’s vital to choose a B-complex supplement based on your individual needs for each B vitamin.
Speak with a healthcare professional about your particular nutrient requires based on your age and health.
Probable side effects
Since B vitamins are water-soluble, it’s unlikely that you will consume too much of these nutrients via food or by taking a B-complex supplement as directed.
However, taking supplements that include excessively high and unnecessary quantities of B vitamins could lead to sincere side effects.
High doses of supplemental B3 (niacin) may direct to vomiting, high blood sugar levels, skin flushing, and even liver damage
Moreover , high doses of B6 can happen nerve damage, light sensitivity, and painful skin lesions
Other side effect of B-complex supplements is that they can turn your urine bright yellow. Although discolored urine can be shocking, it’s not risky — it’s simply your body getting rid of excess vitamins that it can’t utilize.
If you require to take a B-complex supplement, always select reputable brands that volunteer to have their products independently tested by organizations such as the US Pharmacopoeia (USP).
Since B vitamins are water-soluble, it’s unlikely that you will consume too much of these nutrients via food or by taking a B-complex supplement as directed.
However, taking supplements that include excessively high and unnecessary quantities of B vitamins could lead to sincere side effects.
High doses of supplemental B3 (niacin) may direct to vomiting, high blood sugar levels, skin flushing, and even liver damage
Moreover , high doses of B6 can happen nerve damage, light sensitivity, and painful skin lesions
Other side effect of B-complex supplements is that they can turn your urine bright yellow. Although discolored urine can be shocking, it’s not risky — it’s simply your body getting rid of excess vitamins that it can’t utilize.
If you require to take a B-complex supplement, always select reputable brands that volunteer to have their products independently tested by organizations such as the US Pharmacopoeia (USP).
