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Thursday, 21 July 2022

B-Complex Vitamins: Benefits, Side Effects, and Dosage

 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.

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.

A 33-day study in 215 healthy men found that treatment with a high dose B-complex and mineral supplement increased general mental health and stress and enhanced performance on cognitive tests (27
Trusted Source

Another study in young adults described  that supplementing with a multivitamin including high levels of B-complex vitamins for 90 days reduced stress and mental fatigue (28
Trusted Source

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 dosage

Each 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:

B1 (thiamine)1.1 mg1.2 mg
B2 (riboflavin)1.1 mg1.3 mg
B3 (niacin)14 mg16 mg
B5 (pantothenic acid)5 mg (RDI not established; adequate Intake, or AI, provided)5 mg (AI)
B6 (pyridoxine)1.3 mg1.3 mg
B7 (biotin)30 mcg (AI)30 mcg (AI)
B9 (folate)400 mcg400 mcg
B12 (cobalamin)2.4 mcg2.4 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).

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