Benefits of vitamin B -
B vitamins may also reduce the riskof heart disease, per MedlinePlus , while helping to lower bad cholesterol LDL and increase good cholesterol HDL. Insufficient vitamin B can cause anemia , or a lack of healthy red blood cells.
A simple blood or urine test can confirm if you have vitamin B deficiency, notes MedlinePlus. A doctor can advise what level of vitamin supplement you may need. B vitamins are all water soluble, per Colorado State , meaning they are absorbed into body for immediate use.
Because these nutrients are eliminated through urine, they need to be constantly replenished. While fat-soluble vitamins, like A, D, E, and K, dissolve in fat and are absorbed by tissue so the body can use them as needed. To get a better understanding how much of the various Bs you should be getting, the National Institutes of Health offer Dietary Supplement Fact Sheets detailing recommended daily allowances and the food sources that provide them.
While B vitamins may all boost energy levels, they have other benefits that may be surprising. Medical experts at Mt. Sinai say that B6, along with B12 and B9, may boost heart health.
B vitamins help your body produce new red blood cells that deliver oxygen to your tissues and organs, benefiting your circulation. Research published in the journal Nutrients in looked at 9, Korean men who filled out regular surveys of their food consumption, and discovered that increased intake of B6 was associated with a lower risk of heart disease.
In another analysis, published in in Critical Reviews of Food Science and Nutrition , researchers looked at 11 prior studies regarding coronary heart disease risk in relation to B vitamins and concluded that a higher intake of folate and vitamin B6 is associated with a lower risk of heart disease.
More than 5, cases of heart disease were represented in the study. Some food sources rich in B6 are beef liver, tuna, salmon, poultry, and chickpeas, as well as some fruits and vegetables, such as dark leafy greens, bananas, papayas, oranges, and cantaloupes, according to Harvard University.
B vitamins also have been linked to a lower incidence of stroke. In a review published in in Neural Degeneration Research , which included more than 5, older adults age 60 and up , researchers found that low levels of vitamin B12 put them at a higher risk for ischemic stroke.
An analysis in Stroke and Vascular Neurology published in showed that taking vitamins B9, B12, and vitamin B6 lowered blood homocysteine concentrations by about 25 percent and reduced the relative risk of stroke overall by about 10 percent.
Some research suggests that vitamin B3 [niacin] can help improve cholesterol levels and reduce the risk of cardiovascular events, adds Dr. In general, she advises that most people get their daily vitamin B intake from a balanced and healthy diet. If a healthcare provider, however, determines that a patient is deficient, a regimen of supplements may be recommended to improve levels.
But only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful, warns Wick. Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body.
People can sometimes develop anemia a lack of healthy red blood cells and feel tired and weak. Other symptoms of B12 deficiency include constipation , weight loss, loss of appetite, rash , shortness of breath , diarrhea, tingling or burning of hands or feet, cracked lips or mouth sores, and mood changes.
Older adults are more likely not to have enough B The National Institutes of Health estimate that about 6 percent of adults younger than 60 in the United States and United Kingdom have a vitamin B12 deficiency , but that number jumps to about 20 percent in those older than People of low socioeconomic status, women, and non-Hispanic Black individuals are also likely to have low vitamin B12 intakes.
To get more B12 in their diets, individuals may turn to vitamin-rich natural sources, such as dairy products, fish, meat, and — in particular — beef liver and clams.
This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast. Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats.
As MedlinePlus notes, too little vitamin B1 causes beriberi, a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in people who are malnourished, as well as in those who are heavy alcohol drinkers. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs — and it may even lead to congestive heart failure.
Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the best option.
When starting any vitamin regimen, however, be sure to consult with your doctor. Vitamin B2, also known as riboflavin , produces powerful antioxidant activity so the immune system can function properly, according to a study published in in the International Journal of Molecular Science.
Lab analysis published in in the Journal of Physiology and Pharmacology of macrophages cells that play a significant part in immunity suggests that riboflavin deficiency impairs proper immune response, while riboflavin enrichment decreases inflammation. She notes, however, that much more research is needed to fully understand the impact of vitamin B2 on immune function.
Beyond boosting the immune system, getting enough riboflavin may help prevent migraine headaches and cataracts , according to MedlinePlus.
In research published in in the International Journal for Vitamin and Nutrition Research, researchers looked at seven previous studies and found that taking B2 supplements in adults may help reduce the frequency and duration of migraine attacks with no serious side effects.
The National Institute of Neurological Disorders and Stroke lists riboflavin as a possible natural treatment for migraine. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.
Not getting enough niacin in your diet causes a disorder known as pellagra. As the Cleveland Clinic describes it, pellagra is a systemic disease, affecting the body as a whole because cells are deprived of the energy they need to perform bodily functions. This will eventually affect the brain and nervous system.
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.
Nutritional supplements that contain all eight B vitamins are referred to as B-complex vitamins or vitamin B complex. Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects. B-complex supplements usually pack all eight B vitamins into one pill.
B vitamins are water-soluble , which means your body does not store them. For this reason, your diet must supply them each day. They have many important functions and are vital for maintaining good health. Vitamin B complex supplements usually contain the following:.
Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts. While another essential nutrient, choline , was formerly considered to be a B-complex vitamin and shares some similarities with them, it is in fact neither a vitamin nor a mineral.
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making supplements necessary. During pregnancy, the demand for B vitamins, particularly B12 and folate, grows. This is because they are needed to support fetal development 9.
In people who are pregnant or breastfeeding or chestfeeding — especially those who follow vegetarian or vegan diets — supplementing with a B-complex vitamin is crucial.
B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant As you age, your ability to absorb vitamin B12 decreases and your appetite declines, making it difficult for some people to get enough B12 through diet alone.
If you take medications to reduce stomach acid in order to treat acid reflux or heartburn, this can also inhibit your B12 absorption Deficiency in B12 has been linked to increased rates of depression and mood disturbances in older people 12 , Deficiencies in vitamin B6 and folate are also common in older adults 14 , Additionally, the MTHFR genetic mutation can affect how your body metabolizes folate, which can lead to a folate deficiency and other health concerns In these circumstances, people are often advised to supplement with a B-complex vitamin to correct or avoid deficiencies.
Vitamin B12 is naturally found in animal products like meat, dairy, eggs, and seafood. A daily B-complex vitamin can help ensure that people who choose to follow diets that eliminate animal products are getting enough of these important nutrients.
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 24 , Birth control pills can also deplete several B vitamins, including B6, B12, folate, and riboflavin Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins.
B-complex vitamins are often used to reduce fatigue and boost mood. Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance. A day study in healthy men found that treatment with a high dose B-complex and mineral supplement improved general mental health and stress and enhanced performance on cognitive tests Another study in young adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced stress and mental fatigue While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.
A study in 60 adults with depression showed that treatment with a vitamin B complex for 60 days led to significant improvements in depression and anxiety symptoms, compared with a placebo B vitamins may also enhance treatment response when given in combination with antidepressant medication.
One study found that supplementing with a vitamin containing B12, B6, and folic acid led to a more enhanced and lasting antidepressant response over 1 year, compared with a placebo B-complex supplements may relieve stress, boost cognitive performance, and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
Each B vitamin has a specific recommended daily amount that varies depending on biological sex, age, and other factors like pregnancy. For women and men, the recommended daily intake RDI for B vitamins is as follows:.
Pregnant and lactating people need higher amounts of B vitamins, while infants and children need less If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency. Speak with a healthcare professional about your specific nutrient needs based on your age and health.
The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects.
High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing , and even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions Another side effect of B-complex supplements is that they can turn your urine bright yellow.
If you need to take a B-complex supplement, always choose reputable brands that volunteer to have their products independently tested by organizations like the US Pharmacopeia USP. Although taking a vitamin B complex as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects.
Pregnant people, older adults, vegans, and those with certain medical conditions may benefit from taking a B-complex supplement. Taking these supplements may also improve mood, cognitive function, and symptoms of depression.
Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, sex, and health. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. Vitamin U refers to an amino acid derivative found in several cruciferous vegetables. This article explains vitamin U's benefits, side effects, and…. B vitamins are necessary for a variety of functions, but many people are at risk for B vitamin deficiency.
Vitamin B Continuous glucose management to ov different vitamins. All B vitamins play a role in Bemefits food into energy Dehydration and headache the body. Vitamin B-complex Continuous glucose management include all of the essential B vitamins in one pill. Others contain higher doses of some or all of Benefjts vitamins. Many people get all the vitamin B they need from a varied, balanced diet. However, others may benefit from taking a vitamin B-complex supplement.Benefits of vitamin B -
If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency. Speak with a healthcare professional about your specific nutrient needs based on your age and health.
The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects.
High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing , and even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity, and painful skin lesions Another side effect of B-complex supplements is that they can turn your urine bright yellow.
If you need to take a B-complex supplement, always choose reputable brands that volunteer to have their products independently tested by organizations like the US Pharmacopeia USP. Although taking a vitamin B complex as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects.
Pregnant people, older adults, vegans, and those with certain medical conditions may benefit from taking a B-complex supplement. Taking these supplements may also improve mood, cognitive function, and symptoms of depression.
Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, sex, and health.
Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Vitamin U refers to an amino acid derivative found in several cruciferous vegetables. This article explains vitamin U's benefits, side effects, and….
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Nutrition Evidence Based B-Complex Vitamins: Benefits, Side Effects, and Dosage. Medically reviewed by Kathy W. Warwick, R. Overview Who should take them? Benefits Dosage Side effects Bottom line Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources.
What are B-complex vitamins? Who should take a vitamin B complex? Health benefits of taking B vitamins. Recommended dosage. Women Men B1 thiamine 1. Potential side effects. The bottom line. Supplements Vitamin B How we reviewed this article: History.
Apr 21, Written By Jillian Kubala MS, RD. Apr 4, Medically Reviewed By Kathy Warwick, RD, LD. Share this article. Read this next. Vitamin U: Benefits, Side Effects, Foods, and More.
By Alina Petre, MS, RD NL. By Jillian Kubala, MS, RD and Rachael Ajmera, MS, RD. Top 12 Foods That Are High in Vitamin B Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.
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Show references Vitamin B Fact sheet for professionals. Office of Dietary Supplements. Accessed Jan. Fairfield KM. Vitamin supplementation in disease prevention.
Means RT Jr, et al. Causes and pathophysiology of vitamin B12 and folate deficiencies. IBM Micromedex. Natural Medicines. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
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This is Benefits of vitamin B general overview. For more in-depth information, see our health Bensfits fact vitammin. Vitamin Continuous glucose management also helps prevent megaloblastic anemiaa blood condition that makes people tired and weak. The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms mcg.
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