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B vitamins, or vitamin B complex, include eight nutrients involved in important processes within the body. Vitamin B complex has benefits for metabolism, energy production, and red blood cell development. You need B vitamins to prevent deficiency and certain health issues. Several foods, like meat, eggs, and grains, are naturally rich in B vitamins. You can also take B vitamins in supplement form. Supplements can benefit people at risk for deficiency, such as those with conditions that prevent nutrient absorption or have diets that restrict vitamin B intake. What Are the Benefits of Vitamin B Complex?B vitamins are involved in vital processes within your body. They allow your body to get energy from the foods you eat, produce neurotransmitters that regulate mood, and synthesize RNA and DNA. Some evidence suggests that taking B vitamins in supplement form may offer several health benefits, especially in people with low levels. Supplements treat low B vitamin levels and prevent deficiency. They may also positively impact mental health, enhance cognitive function, and reduce levels of homocysteine. Improve MoodOne review reported a positive effect of B vitamin supplements on overall mood compared to placebos. The researchers found that supplementation helped improve stress in both healthy and overly stressed people. Might Reduce Heart Disease RiskSupplementation may help reduce blood levels of homocysteine, which can protect heart health. Elevated levels of homocysteine increase inflammation and oxidative stress, which leads to cell damage. Hyperhomocysteinemia (high homocysteine) has been shown to increase the risk of heart disease. Support Cognitive HealthB vitamin supplements have been shown to enhance performance on cognitive tests and reduce mental fatigue. They may help protect against cognitive decline in older adults. TypesSeveral nutrients are considered B vitamins. These nutrients are water-soluble, which means they are excreted in your urine. Your body has a limited ability to store B vitamins. You must consume them daily to maintain optimal levels. Here are the types of B vitamins and their main functions: Recommended AmountsDaily needs for each B vitamin vary depending on gender, age, and pregnancy status. Here are the recommended daily intakes (RDI) for the B vitamins:
Vitamin
Men
Women
Pregnant People
People who are low or deficient in B vitamins may require higher doses than what's recommended. A healthcare provider can recommend an appropriate daily dose if you have a deficiency in one or more B vitamins. It depends on your specific health needs. Foods To EatB vitamins are concentrated in several foods, including plant and animal foods. Here are the best sources of each B vitamin: Many other foods contain different amounts of B vitamins. Eating a balanced diet is the best way to ensure you get enough of each B vitamin daily. People who follow vegetarian and vegan diets are more likely to be low or deficient in B vitamins, such as B12. You might require a B-complex supplement to meet your needs. You may experience symptoms and health issues if you develop low or deficient levels of one or more B vitamins. A severe vitamin B deficiency can be significantly harmful and even fatal. Low levels of B12 and B6 may cause anemia, or a lack of healthy red blood cells. Symptoms of a B12 or B6 deficiency may include: Arrhythmia (an irregular heartbeat) Cracks at the corners of your mouth Fatigue Itchy rashes Scaly skin on your lips Swollen tongue Tingling or numbness in your hands and feet Unintentional weight loss Anyone can develop a vitamin B deficiency, but some people may be more likely. Risk factors include: Do You Need a Vitamin B Supplement?We independently evaluate all of our recommendations. If you click on the links we provide, we may receive compensation. People who are unable to meet their B vitamin needs through diet alone may require a B vitamin supplement. This might include people who eat diets low in B vitamin-rich foods, take medications that deplete vitamin B, or have conditions that interfere with nutrient absorption. Some people may only require supplementation with one B vitamin, such as vitamin B12. Others may benefit from taking a B-complex supplement that provides all B vitamins. Our team of registered dietitians thoroughly research and review supplements and interview experts to select our top supplement picks. We evaluate products on several criteria, including safety, efficacy, dosage, quality of ingredients, and testing certifications, to help you determine the best supplement for your individual needs. You can read our complete guide to B12 supplements, but this is our top pick. NatureMade B12 Softgels
Courtesy of Amazon This is a high-quality B12 supplement at an affordable price point that's widely available. It's verified by the USP (United States Pharmacopeia) and contains 1,000 micrograms of B12 per capsule. Can You Get Too Much?B vitamins are water-soluble, which means your body does not store them in large amounts. Excess amounts your body does not use are excreted in your urine. B vitamin supplements are typically safe and not associated with many adverse effects, even if you consume them in large doses. B12 supplements commonly contain over 10,000% of the RDI. B12 has such a low level of toxicity, so high-dose supplements are generally safe. Consuming too many B vitamins when it's not necessary could harm health. Very high doses of supplemental B3 (niacin) may lead to adverse effects like: It's important to consult a healthcare provider before taking a B vitamin supplement. They can help you determine whether a supplement may benefit your health and recommend appropriate doses. A Quick ReviewB vitamins refer to several important nutrients in cellular function, metabolism, energy production, red blood cell development, and neurotransmitter production. They are found in many plant and animal foods. Most people who eat a balanced diet can meet their needs through food alone. B vitamin supplements may be necessary for people with conditions that interfere with B vitamin absorption, pregnant and breastfeeding people, and those who follow restrictive diets. Talk to a healthcare provider for tips on increasing your dietary intake of B vitamins. Frequently Asked Questions Read more:
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