Good nutrition is connected to good health, as well as the prevention and treatment of a wide range of conditions. Taking the recommended amounts of vitamins every day is important in nutrition, and B vitamins are especially important for preventive care. According to research, B vitamins, which are abundant in green vegetables, whole or enriched grains, dairy, and meats, help promote a healthy metabolism and are also linked to a lower risk of stroke. Take vitamin B12, for example. Vitamin B12, a water-soluble vitamin, is essential for nerve function, red blood cell formation, and DNA production, according to the Mayo Clinic. Most people get good vitamin content B12 from a varied, balanced diet, and vegans are out of luck.
Vitamin B9 is at the front of regulation. It is well known that some people who are deficient in B vitamins suffer from depression, anxiety, and mood swings. According to the findings, many people with depression have lower levels of folate in their blood. Green leafy vegetables, beans, peas, peanuts, other legumes, and citrus fruits contain folate. In 1998, FDA mandated that manufacturers include folic acid in enriched bread, cereals, flours, cornmeal, pasta, rice, and other grain products.
Furthermore, folic acid (a synthetic form of folate found in supplements and fortified foods) is required to prevent severe congenital disabilities of the brain and spine during early pregnancy, such as spina bifida. Women can consume enough folic acid by taking a folic acid-fortified prenatal vitamin three months before conception and eating folic acid-fortified foods. If you lack one of the B vitamins, your doctor may advise you to take a vitamin B complex supplement. Even if you take a supplement, eating a varied and balanced diet is critical to avoid B vitamin deficiency.
Vitamin B6, which is required for over 100 different enzyme reactions in the body, aids in the formation of hemoglobin, which allows red blood cells to transport oxygen through the blood. B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot stops the flow of the blood to the brain or a blood vessel bursts in the brain, in addition to their role in metabolism and maintaining healthy skin and hair. A review of randomized clinical trials that lasted six months or longer found that vitamin B supplements lessen the risk of stroke by 7% in a large group of over 50,000 people. The study was co-authored by Xu Yuming and colleagues from Zhengzhou, China, and was published in the clinical journal Neurology in September 2013. However, before beginning to take vitamin B complex or any other B vitamin supplement, consult with your healthcare provider.
Health Benefits
Each of the eight vitamins found in vitamin B complex supplements provides a distinct set of health benefits. Vitamin B1, for example, is essential for the growth, development, and function of cells in the body. Other vitamins, such as B2, work together with other B vitamins in the body to convert food into energy. B2 converts B6 and aids in the production of niacin, which is primarily obtained from food and is required for cell function.
B7 aids the body in converting fats, carbohydrates, and proteins from food into energy. It is also required for the production of fatty acids (which aid in the development and maintenance of overall health) as well as the maintenance of bone and hair health. Vitamin B9 is required to assist cells in producing and maintaining DNA (the genetic material found in all body cells), whereas vitamin B12 is required for protein metabolism benefits. Vitamin B1, for example, is essential for the growth, development, and function of cells in the body. Other vitamins, such as B2, work together with other B vitamins in the body to convert food into energy. B2 converts B6 and aids in the production of niacin, which is primarily obtained from food and is required for cell function.
Each of the eight vitamins found in vitamin B complex supplements offers a unique set of health benefits. While vitamin B5 is involved in immune function and is required by the body to use and store protein and carbohydrates from food as glycogen, vitamin B6 is in immune function and is required by the body to use and store protein and carbohydrates from food as glycogen.
Converts Food into Energy
Although B vitamins are necessary for your body, the effect is different when they are taken as dietary supplements rather than through food. The majority of B vitamins participate in converting food into energy. Some aid in the breakdown of fat5 and protein, while others aid in studying carbohydrates. While this is necessary, taking a vitamin B complex supplement will not increase your energy. A B-complex supplement can fill a specific vitamin gap or deficiency, but it cannot provide energy in the form of calories like food. B vitamins are involved in B1, B2, B3, B5, B6, B7, and B12.
Supports Brain Health
According to research, B vitamins help with almost every aspect of brain health. According to research, B vitamins benefit nearly every aspect of brain health. While all B vitamins promote healthy brain function, vitamins B6, B9, and B12, in particular, according to a 2016 review published in Nutrients, play a role in homocysteine metabolism, which helps reduce the risk of cognitive decline and dementia.
While all B vitamins promote healthy brain function, according to a 2016 study published. B12, in particular, promotes healthy DNA structures, which are necessary during fetal development as well as in the prevention of chronic disease and cancer. Vitamin B6 promotes brain development and function2, whereas vitamin B9 reduces the risk of brain and spine birth defects such as spina bifida.
Produces Red Blood Cells
Some B vitamins, particularly B12, are required for the formation of red blood cells. Healthy red blood cells are required to transport oxygen to all parts of the body, and a vitamin B12 deficiency makes the body struggle to produce enough red blood cells, often resulting in anemia. Vitamins B2 and B9 are also required to produce and grow red blood cells. While vitamin B5 aids in the production of red blood cells, it also aids in the reduction of cholesterol production by the body. Furthermore, vitamin B6, which is required for over 100 different enzyme reactions in the body, aids in the formation of hemoglobin, which allows red blood cells to transport oxygen through the blood.
Promotes Nervous System Health
Vitamin B2 is good for your eyes, nervous system, and skin. It also aids in the conversion of food into energy and the proper function of enzymes in the body, not to mention that it creates and repairs DNA1 and helps the digestive and nervous systems function optimally.
Aids in Hormone Production The adrenal glands require vitamins B3 and B5 to produce hormones such as sex and stress hormones.512 In contrast, vitamin B6 stimulates neurotransmitters and hormones that affect mood and regulate the body's biological clock. Reducing Stress Certain B vitamins, according to research, may help to reduce stress. A 2019 study published in Nutrients, for example, discovered that vitamin B supplementation can improve mood; however, more research on the dietary patterns and micronutrient statuses of larger populations is required before making an evidence-based recommendation.
Migraines Could Be Prevented
According to reports that looked at the effects of vitamin B supplementation on migraine sufferers, vitamin B supplementation has been shown to help some people avoid migraines. Lowering homocysteine levels with folic acid (a synthetic form of folate) and vitamins B6 and B12 may help reduce symptoms of migraine with aura, which is defined as a recurring headache with sensory disturbances.
According to the report, more rigorous research is needed to determine the safety and efficacy of B vitamin supplementation as a preventative measure for people suffering from chronic migraine headaches.
Possible Side Effects
Vitamin B complex are water-soluble and does not stay in the body for long. High doses in supplement form can have adverse effects. There is a daily tolerable intake level (UL) for some B vitamins (which is higher than what most people require), but this level has not been established for all B vitamins.
For example, the RDA for thiamin (vitamin B1) is 1.2 milligrams, and there is no tolerable upper limit because no adverse effects were observed at intakes greater than 50 milligrams—but that doesn't mean there can't be. 15 Niacin (vitamin B3) has a tolerable upper limit of 35 milligrams,12 vitamin B6 has a tolerable upper limit of 100 milligrams, two and vitamin B9 (folate) has a tolerable upper limit of 1000 micrograms.
Consuming more than the recommendations can increase your risk of experiencing side effects such as Excess B3 (niacin) can cause skin flushing or pain, elevated blood sugar levels, and liver toxicity. 12 B6 (pyridoxine): Excessive B6 consumption can result in nerve damage, skin lesions, worsening kidney function, and an increase in the rate of stroke and death in people with diabetes and advanced kidney disease. High doses of vitamin B6 have been linked to a slightly increased risk of hip fracture16 and an increased risk of lung cancer17 (when taken with vitamin B12). 18 B9 (folate): Excessive Vitamin B6 consumption can cause kidney damage.
B12 (cobalamin): It has been discovered that vitamin B12 accelerates the decline in kidney function and increases the risk of cardiovascular events in people with impaired kidney function. High doses of vitamin B12, when combined with folic acid, have been linked to an increased risk of cancer and mortality and acne and rosacea in some people. Before beginning any supplement, consult with your healthcare provider.
Although a varied diet is usually sufficient for getting enough B vitamins from food, some people are at a higher risk of deficiency, particularly those over the age of 50, those who take antacid medication, or those who have celiac disease, Crohn's disease, gastritis, or other digestive disorders.
Dietary supplements are not to the same stringent testing standards as pharmaceutical drugs in the United States. You may be more susceptible to a deficiency if you have had stomach or weight loss surgery, consume alcohol on a regular basis, or follow a vegetarian or vegan diet. Pregnant or breastfeeding women may require more B6, B12, and folate.
Vitamin B supplements should be kept in a cool, dry place that is out of children's reach. This means that the quality of supplements, such as vitamin B complex, can vary from brand to brand, and you can find a variety of vitamin B supplement brands at drug stores, grocery stores, health food stores, and online. Look for brands that are already tested by independent certification organizations such as the USP, ConsumerLab, or NSF International when shopping for B vitamins. This can aid in ensuring quality.
B1 (thiamin): Enriched and whole-grain products (bread, cereals, rice, noodles, and flour), wheat germ, pork, trout, black beans, mussels, and tuna. B vitamins are primarily found in animal foods and fortified cereals, but they are also present in many vegetables, fruits, nuts, and legumes. Here's a look at some common food sources, many of which overlap.
B2 is abundant in milk and dairy products, fortified breakfast cereals, beef liver, clams, portobello mushrooms, almonds, and chicken (riboflavin). Eggs, fish, fortified bread and cereal, rice, nuts, milk and dairy products, chicken, beef, turkey, lamb, organ meats, and peanuts are examples of B3 (niacin) foods. B5 is abundant in meat, avocado, broccoli, kale, eggs, milk, mushrooms, fortified cereals, organ meats, poultry, potatoes, and legumes (pantothenic acid).
A varied, balanced diet rich in foods naturally rich in B vitamins, such as leafy greens, nuts, beans and legumes, whole grains, lean protein, mushrooms, and eggs, will provide you with everything you need to stay healthy. There isn't enough evidence to back up taking too many B vitamins if you're not deficient in them. However, if you are unable to meet your RDI of B vitamins through diet alone, taking a vitamin B supplement may be beneficial. Tiredness, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss, and eczema are all symptoms of B vitamin deficiency. Consult with your doctor to see if a vitamin B complex supplement is right for you.
This substance is a vitamin B mixture that is used to treat or prevent vitamin deficiency caused by poor nutrition, certain diseases, alcoholism, or pregnancy. Vitamins are essential components of the body that help you stay healthy. Thiamine, riboflavin, niacin/niacinamide, vitamin B6, vitamin B12, folic acid, and pantothenic acid are examples of B vitamins. Certain brands of B vitamins contain ingredients such as vitamin C, vitamin E, biotin, and zinc.
Vitamin B is essential for having good health and well-being. As well as building blocks of a healthy body, vitamin B has a significant impact on your energy levels, brain activity, and cell metabolism. Vitamin B complex helps in the prevention of infections and aids in the support or encouragement.
Depending on a person's health needs, a doctor may recommend a specific type of this supplement. Some vitamin and supplement companies use third-party testing to ensure the quality of their products. Those who pass may be awarded a seal of approval from a third-party testing organization. This seal does not say that the product is completely safe or effective for everyone, but it does indicate that the product contains only what is listed on the label and does not contain any contaminants. Among the testing organizations and certifications available are: ConsumerLab.com's approved quality product seal, NSF International's dietary supplement certification The United States Pharmacopeial Convention's, or USP, verified mark.
On the other hand, certain medications can increase the risk of vitamin B deficiency. These are some medications that can cause a deficiency in specific B vitamins:
- B-1 levels can be reduced by both blood pressure medications and chemotherapy drugs.
- Antiepileptic medications can reduce B-3, B-6, and B-9 levels.
- Drugs used to treat tuberculosis can cause B-3 and B-6 deficiency.
- Certain cancer drugs can lower B-9 levels.
- Certain ulcerative colitis medications can cause vitamin B-9 deficiency.
- Certain antibiotics and medications used to treat ulcers, diabetes, and gastroesophageal reflux disease, or GERD, have decreased B-12 levels.
Pregnant women also require a lot of vitamin B-12. According to research, vitamin B-12 deficiency can result in early pregnancy loss, low birth weight, high blood pressure in the mother, and fetal abnormalities. A woman should consume at least 400 mcg of folic acid during pregnancy per day. Ideally, this would also happen in the months leading up to conception. Pregnant women should also consume folate, the natural form of folic acid, through food. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, receiving the advised amounts of folic acid and folate lowers the risk of congenital disabilities (including the brain and spinal cord). The vitamin is found in various animal-based foods, such as meat, eggs, and dairy. Vegetarians do not eat meat, including beef, poultry, and fish. Vegans do not eat animal products, such as meat, eggs, or dairy products. People consuming vegetarian or vegan diets may risk B-12 deficiency.
People who take the egg and dairy products may get enough B-12 from such food, but people who are not eating animal products can take supplements. People who have been through gastric bypass surgery, also known as bariatric surgery, frequently require vitamin supplements. According to research, this surgery increases a person's need for B-12. There is more evidence that many people, at least in the short term, require a multivitamin Trusted Source that contains B vitamins and other nutrients after this surgery.
A B-complex supplement may be beneficial to people over the age of 65. According to studies, older people are more susceptible to vitamin B-12 deficiency. Some evidence suggests that increasing B-12 levels may help slow brain aging, but more research is needed to confirm this finding. Systematic review and meta-analysis tell that low levels of B-12 and folate are the same as folic acid or vitamin B-9, which may be linked with depression in older people. Furthermore, a study of older Latino adults found that higher B-6 levels were associated with a reduction in depression symptoms.
B vitamins are water-soluble vitamins. This means that the body excretes extra B vitamins in the urine the majority of the time.
While a standard dose appears to be safe, excessively high doses of certain B vitamins can be hazardous. Before taking extremely high doses of B-complex supplements, consult with a doctor. B-complex vitamin side effects include high blood sugar levels. High doses of nicotinic acid can cause an increase in blood sugar. Diabetes medications may be affected as a result of this. People should not take high doses of nicotinic acid with diabetes or high blood sugar (1,000 mg or more).
Nicotinic acid in excess. Low blood pressure, fatigue, headaches, rashes, and liver damage can all result from taking too much nicotinic acid.
Nicotinamide Overdose
Depending on a person's health needs, a doctor may recommend a specific type of this supplement. Some vitamin and supplement companies use third-party testing to ensure the quality of their products. Those who pass may be awarded a seal of approval from a third-party testing organization. This does not guarantee that product is completely safe or effective for everyone, but it does indicate that the product contains only what is listed on the label and does not contain any contaminants. Among the testing organizations and certifications available are:
- ConsumerLab.com's quality product seal of approval
- Dietary supplement certification by NSF International
- the USP (United States Pharmacopeial Convention) verified mark
