Introducing Vitamin B
Did you know that one capsule containing B vitamins will help you be healthy, give you more energy and improve your brain function? It might sound too good to be true or that we’re talking about a magical pill. In reality, magical pills don’t exist, but vitamin B supplements might be close to them.
The incredible supplements containing all eight essential B vitamins can do miracles for your body and keep your metabolism functioning properly. Whether you choose B complex or only a vitamin B12 supplement, your body will be grateful.
In this article, we’ll discuss the importance of B vitamins, the benefits of each vitamin B, the signs of vitamin B deficiency, and the daily recommended dose. We’ll also give you a list of the top 10 vitamin B supplements to help you choose a suitable supplement.
Key Takeaways:
- Vitamin B is essential for our body and maintaining our health
- There are eight essential B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12
- Vitamin B offers many health benefits, but it can also cause some serious side effects if taken in high doses
- There are no restrictions as to who can consume vitamin B supplements; they’re safe for everyone
What Is Vitamin B?
Vitamin B is a group of vitamins that helps our body’s metabolism to function better. There are eight essential B vitamins, each playing a unique role in our health. All B vitamins are water-soluble; they can’t be stored in our bodies and must be consumed daily for your body to work properly.
Vitamin B offers countless health benefits. It supports healthy brain function, can prevent certain types of cancer, relieves stress and chronic fatigue, boost energy production, improves the synthesis and repair of DNA, and can help you maintain healthy skin and muscle tone.
This vitamin can be naturally found in animal-based products, such as chicken, fish, meat, and dairy. In addition, natural sources include green leafy vegetables, nuts, whole wheat bread, and yeast.
Although vitamin B can be found in many foods, most people experience trouble getting enough of it and choose to solve their deficiency by consuming supplements. Note
Vitamin B Complex vs. Vitamin B12
Vitamin B complex is a product that contains eight B vitamins:
- B1-Thiamin
- B2-Riboflavin
- B3-Niacin
- B5-Pantothenic acid
- B6-Pyridoxine
- B7-Biotin
- B9- Folic Acid
- B12-Cobalamin
Some people have trouble deciding which supplement to consume, but it’s fairly simple. Vitamin B12 is one of the vitamins found in the B complex. By consuming B complex, you’ll get all the essential B vitamins your body needs. If you are only deficient in vitamin B12, it’s better to consume a single-nutrient supplement. Pro Tip
Why Is Vitamin B Important?
B vitamins are extremely important for our overall health. Each vitamin has a specific and crucial role, from boosting the immune system to improving brain function.
Here’s the role of each vitamin B in the body:
- Vitamin B1-Thiamin: necessary for the growth and development of cells. It boosts energy production and supports a healthy nervous system.
- Vitamin B2- Riboflavin: breaks down food nutrients so our bodies can use them. Combined with vitamin B6, B12, and choline regulates the homocysteine levels, thus reducing the risk of heart disease.
- Vitamin B3-Niacin: reduces stress and produces sex hormones. It also acts as an antioxidant and keeps your inflammation levels low. It also plays a key role in building and repairing DNA.
- Vitamin B5-Pantothenic Acid: supports the production of energy, cholesterol, and hormones.
- Vitamin B6- Pyridoxine: helps create neurotransmitters like serotonin and dopamine, chemicals that make you feel good. It also encourages hemoglobin production and keeps inflammation levels down.
- Vitamin B7- Biotin: keeps your skin, hair, and nails healthy. It also helps you metabolize carbs and fats.
- Vitamin B9- Folate: supports DNA synthesis, healthy cell growth, and red blood cell production.
- Vitamin B12-Colabamin: encourages healthy brain function, DNA synthesis, and red blood formation.
Who Can Benefit from Vitamin B?
While vitamin B consumption is recommended for everyone, the following groups can especially benefit from regular B vitamin consumption.
- People suffering from depression and anxiety: It’s scientifically proven that a lack of vitamin B12 can lead to depression and anxiety. B complex and vitamin B12 supplements are especially recommended for people who suffer from these conditions. Not only will they notice a significant health improvement, but also a huge improvement in their mood, and it will reduce the risk of depression relapse.
- People with limited diets: People who don’t have a balanced diet need to consume B vitamin supplements to get the dose the body needs. The supplements are especially beneficial for vegans because they’re more prone to vitamin B deficiency, mostly vitamin B12.
- Pregnant women: B vitamins reduce the risk of congenital disabilities. Pregnant and lactating women also have an increased need for folate.
- People that need wound healing: Thiamine, or vitamin B1, promotes wound healing and increases breaking strength during healing.
- People with gastrointestinal disorders: Individuals suffering from Inflammatory Bowel Disease can’t properly absorb vitamins and minerals. Consuming B vitamin supplements will help them counteract malabsorption.
- People that suffer from migraine episodes: Vitamins B6, B9, and B12 can prevent or effectively reduce migraines. Furthermore, vitamin B2 influences mitochondrial dysfunction, which occurs at the cellular level, thus preventing painful migraines.
- Women during PMS: Vitamin B6 can relieve and control physical and psychological PMS symptoms.
- Older people, especially those struggling with mild cognitive impairment, can benefit from B vitamins. The supplement can also improve their red blood cell formation and psychiatric symptoms.
Although the easiest way to get vitamin B is by supplementing, don’t forget to consume healthy and nutrition-rich food. Certain food such as leafy greens, salmon, legumes, eggs, milk, beef, and whole grains contain lots of vitamin B. No pill can substitute for healthy food. Important
What to Look for In A Vitamin B Supplement?
You must carefully follow certain criteria to choose the top vitamin B supplements. Not all supplements on the market are the best, but if you consider some things, you’ll be able to purchase a high-quality option.
Third-Party Testing
Third parties send the given product to a lab to ensure that it contains everything the manufacturer claims and that the product is not contaminated.
Consumer Lab, NSF, and USP are the most reliable third-party certifications. At the same time, if the product doesn’t have any of these certifications, it doesn’t mean the supplement is bad.
Third-party testing doesn’t test to see if the product is effective and safe for everyone. Also, many supplement companies tend to pay labs for certification. So, it would be best to entrust a reliable source in this regard. Check the manufacturer’s reputation and see if you’re comfortable with consuming their product. Warning
Form
B vitamins come in different forms; our bodies absorb some better than others. For example, it would be best to choose a product that contains folic acid for B-complex supplements because folic acid is better absorbed in the body than folate and methyl folate.
Other vitamin B12 forms that are absorbed better include cyanocobalamin, adenosylcobalamin, methylcobalamin, or hydroxocobalamin.
Regarding form, we also need to mention that B vitamin supplements can be found in capsules, soft gels, dissolvable tablets, gummies, and liquid.
The liquid form of B vitamins is the best for maximizing absorption; many also find it the easiest form for consumption. Important
Ingredients and Potential Interactions
It’s important to read the supplement’s ingredient list to know which ingredients and how much of each ingredient is included.
In addition, you must also consult your doctor to prevent potential interactions if you take other medications. For instance, some B vitamins can interact with certain medications such as anticonvulsant, antiepileptics and methotrexate.
Dosage of B Vitamins
Since the FDA does not regulate the production of supplements, different supplements contain different amounts of each vitamin B.
Before you purchase a product, please read the label carefully to ensure that it contains the right amount of B vitamins to fit your needs properly. If you have any deficiency, you might need a supplement with a higher vitamin B dose.
The best way to choose the best vitamin B for you is to test whether you have a specific vitamin B deficiency. If it turns out that you have a deficiency or are at risk of a deficiency, your doctor can tell you the specific quantities to look for. Note
How Much Vitamin B Can A Person Take?
The recommended daily intake depends on your overall health and daily needs.
Here’s a list of all B vitamins and the recommended daily allowances for adults:
- Vitamin B1: 1.2mg for men and 1.1mg for women
- Vitamin B2: 1.3 mg for men and 1.1mg for women
- Vitamin B3: 16mg for men and 14mg for women
- Vitamin B5: 5mg for all adults aged over 19
- Vitamin B6: 1.3mg for people aged 19-50; 1.5mg for women over 50, and 1.7mg for men over 50 years old
- Vitamin B7: 30mcg for adults aged over 19
- Vitamin B9: 400mcg for adults aged over 19
- Vitamin B12: 2.4mcg for all adults
Common Signs of Vitamin B Deficiency
Symptoms of vitamin B deficiency differ, depending on which vitamin B you’re deficient in.
Let’s take a look at some of the deficiency symptoms of B vitamins:
- Vitamin B1: fatigue, irritability, loss of appetite, weight loss, sleep disturbances, abdominal discomfort, and poor memory can all be symptoms of vitamin B1 deficiency. Persons may also develop a severe B1 deficiency characterized by nerve, heart, and brain abnormalities.
- Vitamin B2: vitamin B2 deficiency is very rare because this vitamin is commonly found in many foods like whole-grain cereals and milk. Deficiency symptoms include cracks alongside the mouth and confusion.
- Vitamin B3: vitamin B3 deficiency is also very rare, but it can lead to nausea, abdominal cramps, mental confusion, and pellagra, a condition that causes a bright red tongue, vomiting, fatigue, diarrhea, and paranoid behavior.
- Vitamin B5: symptoms for vitamin B5 deficiency include headache, fatigue, nausea, disturbed sleep, irritability, muscle cramps, and numbness in hands or feet.
- Vitamin B6: vitamin B6 deficiency can cause skin rashes, cracked lip corners, a glossy tongue, impaired immune function, anemia, and a swollen tongue.
- Vitamin B7: signs of vitamin B7 deficiency include mild depression, lethargy, hair loss, bacterial and fungal infections, red rash around the mouth and nose, loss of body control, nausea, and hallucinations.
- Vitamin B9: deficiency in vitamin B9 can cause megaloblastic anemia, fatigue, irritability, trouble concentrating, headache, heart palpitations, shortness of breath, and changes in skin and hair.
- Vitamin B12: vitamin B12 deficiency can cause irreversible damage to the nervous system and brain. Some symptoms include confusion, depression, memory problems, headaches, mood changes, and difficulties concentrating.
How Much Is Too Much?
B vitamins don’t build up in the body. Still, this doesn’t indicate that you can take as much as you want; we strongly recommend following the Tolerable Upper Intake Levels or UL.
Here’s s list of the B vitamins and the recommended UL levels:
- Vitamin B9: 1,000 mcg per day
- Vitamin B3: 36 mg per day
- Vitamin B6: 100mg per day
- Vitamins B1, B2, B5, B7 and B12: don’t have listed UL levels
Exceeding the UL can cause serious health damage. Do not consume more B vitamins than recommended, and if you’re not sure what is the right amount for you, consult your doctor. Warning
Potential Side Effects and Risks of Vitamin B
Vitamin B’s most common side effects include high blood pressure, upset stomach, low blood pressure, headache, and fatigue. Some B vitamins can cause even greater health problems.
Here are some of the health issues that certain B vitamins can cause:
- Vitamin B1: allergic reactions
- Vitamin B3: gastrointestinal problems such as ulcers, stomach bleeding, diarrhea, and high blood pressure
- Vitamin B5: moderate gastrointestinal problems, including heartburn and nausea
- Vitamin B6: vomiting, nausea, drowsiness, and stomach pain
- Vitamin B7: skin rashes, problems with insulin release, kidney problems, and trouble sleeping
- Vitamin B9: sleep pattern disturbance, confusion, irritability, loss of appetite, nausea, and a bad taste in your mouth
- Vitamin B12: diarrhea, fatigue, weakness, tingling sensation, and digestive problems
Conclusion
Make sure you have quality and nutritious meals that will give your body all the nutrients it needs. While many foods are rich in B vitamins, you might not be able to get the daily dose through food. In this case, choosing some of the best and most popular vitamin B supplements would be best.
Vitamin B supplements will give you just the right amounts of B vitamins and give your body everything it needs to work properly. Lastly, follow the instructions, and ensure you don’t exceed the daily recommended dose.
