:max_bytes(150000):strip_icc()/WHTYBW-You-Take-B-Complex-Vitamins-Regularly-2a88c3f0a59446cc90e58b078642630a.jpg "What Happens to Your Body When You Take B-Complex Vitamins Regularly")
How many times per week have you heard: I am so tired! from a friend, family member or out of your own mouth. About 1 in 5 adults complain of general fatigue, and constantly being tired is, well, tiring. Plus, according to a recent consumer survey, the most sought-after benefit from food, nutrients and beverages across all generations is—you guessed it—energy and less fatigue. This may prompt someone to march down the supplement aisle in search of a much-needed energy boost. A popular supplement on shelves today—and the one many of us associate with more energy—is a B-complex vitamin.
B vitamins are a group of eight water-soluble vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate) and B12 (cobalamin). “A B-complex supplement formula will package all of these together in one pill or capsule,” says Jenna Braddock, RDN, a performance dietitian, certified personal trainer and owner of Make Healthy Easy and Rhythm Sports Nutrition.
These eight B vitamins are grouped together because they have related, but different responsibilities in the body. “B vitamins are important because they play a role in energy production and functions that impact your heart, brain and cells,” explains Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast and author of Read It Before You Eat It: Taking You from Label to Table.
In this article, we’ll explore what vitamin B complex is, highlight its health benefits and discuss how much you need per day. We’ll also discuss which foods contain B vitamins, how to pick out a B-complex supplement, and who may or may not benefit from taking one.
Vitamin B complex is made up of the following eight water-soluble vitamins. Each B vitamin has different functions within the body:
Almost all B vitamins play a part in how our bodies make energy. Therefore, we need to have an adequate supply of all B vitamins on hand to keep energy production chugging along smoothly. Any shortage, such as a deficiency or being low in a B vitamin, could disrupt this process. Studies have shown that supplementing with B vitamins can alleviate feelings of fatigue and help improve energy levels.
We all want to keep our minds sharp, and B vitamins can help. Research has found that supplementing with B vitamins benefits cognitive function and slows cognitive decline. There’s also scientific evidence suggesting that a higher intake of folate in people over 50 years old is associated with lower risk of dementia.
“Anemia is a condition in which your blood produces fewer than normal healthy red blood cells, affecting nearly 3 million Americans,” says Kunal Lal, M.D., a board-certified internal medicine physician based in Miami. “Your body isn’t able to get enough oxygen, which can lead to you feeling tired and weak, experiencing symptoms like headaches, dizziness, shortness of breath and—at times—chest pain,” he explains. Getting enough folate and vitamin B12 is important to prevent anemia.
At times we could all use a little mood boost and, good news: B vitamins can help in that department. “Supplementing with B-complex vitamins could have a positive effect on mood and mental health, even when a deficiency is not present,” says Braddock. Research indicates that taking a B vitamin supplement may improve mood and reduce feelings of stress in healthy people.
B vitamins may keep our heart healthy. “B vitamins help produce new red blood cells in your body, which perfuses our organs and tissues with oxygen,” says Lal. And more blood flow is a good thing, he says: “This ultimately aids in circulation in our body, and theoretically improves cardiovascular health.”
Pregnant people are advised to take prenatal vitamins, which are packed with B vitamins to support their growing baby and their own bodies. B vitamins play a crucial role in supporting a healthy pregnancy by forming red blood cells, maintaining the nervous system and helping prevent birth defects. Additionally, B vitamins support the baby’s growth and development.
And there’s one bonus benefit. Science suggests that supplementing with vitamin B6 may help alleviate nausea and morning sickness in some pregnant women.
If you experience migraines, you know the debilitating impact they can have. Studies have shown B vitamins can have promising potential. Taking 400 milligrams of riboflavin per day over three months has shown significant improvement on migraines. Research found a significant reduction in the number of migraine days, duration, frequency and pain levels experienced during attacks.
Our gut bacteria produce small amounts of B vitamins, says Braddock. These B vitamins play a critical role in shaping a healthy and diverse gut flora. A deficiency in any B vitamin can disrupt both gut bacteria and overall intestinal health.
B vitamins are found in many different food groups, including:
The recommended daily intake for B vitamins varies depending on age, sex and health conditions. Pregnant people and those who are breastfeeding have higher needs of certain B vitamins. People with certain health conditions or deficiencies may also require either higher or lower amounts.
If you’re taking a B-complex supplement, you’ll get several or all of these B vitamins, often at levels that exceed 100% of your Daily Value. Check the label on your product to see what vitamins (and the dosages) are included in yours.
| Recommended Daily Intake (RDA) | Adult Males | Adult Females |
| Vitamin B1 (Thiamine) | 1.2 mg | 1.1 mg |
| Vitamin B2 (Riboflavin) | 1.3 mg | 1.1 mg |
| Vitamin B3 (Niacin) | 16 mg | 14 mg |
| Vitamin B5 (Pantothenic acid) | 5 mg | 5 mg |
| Vitamin B6 (Pyridoxine) | 1.3 mg | 1.3 mg |
| Vitamin B7 (Biotin) | 30 mcg | 30 mcg |
| Vitamin B9 (Folate) | 400 mcg | 400 mcg |
| Vitamin B12 (Cobalamin) | 2.4 mcg | 2.4 mcg |
There’s a range of symptoms you may experience depending on which B vitamin you are low on or deficient in. Signs and symptoms you may have a vitamin B deficiency include:
Health conditions associated with B vitamin deficiencies include:
Anyone who has a deficiency or is at risk of being deficient would benefit from taking vitamin B complex. Older adults and pregnant and breastfeeding people need higher amounts of B vitamins in their diet, therefore are at greater risk of a B vitamin deficiency. Those with certain medical conditions, such as Crohn’s disease or celiac disease, have malabsorption issues that put them at risk for a deficiency. In addition, it’s important to consider your diet. “Vegetarians and vegans may also be at great risk of vitamin B12 [deficiency] since this vitamin is more prevalent in animal products,” Taub-Dix explains.
Not everyone needs a B-complex supplement, and some people would be better off without one. “Those who suffer from liver disease, renal disease, diabetes, alcohol dependence and certain allergies should not supplement with B vitamins without the advice of a health care provider, ” says Taub-Dix. She says B vitamins may also interfere with certain medications, such as antibiotics or anti-seizure medications. Even though B-complex products are available over-the-counter, it’s still important to check with your health care provider before beginning a new supplement.
Here are six things to look for and consider when picking out a vitamin B-complex supplement:
B vitamins are water-soluble, which means that you’ll urinate out any excess you consume. However, in certain instances, taking too much can cause problems. “High doses of B vitamins, niacin in particular, can cause unpleasant side effects like nausea, diarrhea, vomiting, flushing, numbness, tingling and potentially liver and nerve damage,” says Lal.
Is it OK to take vitamin B complex every day?
A dose of 100% Daily Value for each B vitamin is generally safe for most people to consume daily. It’s always best to check first with your physician before starting a supplement.
Should you stop taking vitamin B if your urine is yellow?
You don’t need to stop taking vitamin B if your urine turns yellow. It is a common side effect of taking B vitamins and not considered dangerous. B vitamins are water-soluble vitamins, therefore excess will be excreted in your urine.
Who should not take vitamin B complex?
People with certain medical conditions like liver disease, renal disease, diabetes and alcohol dependence, should not take a B-complex vitamin, unless directed by their health care provider. People taking other medications or supplements should check with their health care provider to learn if B-complex is safe for them to take.
What happens if you take too much vitamin B complex?
Most likely, you will eliminate excess B vitamins through your urine. However, excessive intake of B vitamins can cause nausea, vomiting, diarrhea, flushing, numbness and tingling. Nerve or liver damage could also occur.
B vitamins are essential for many bodily functions, including energy production, brain health, supporting a healthy pregnancy, heart health and gut health. A B-complex vitamin provides all eight B vitamins in one supplement. Certain groups may be more susceptible to being low or deficient in B vitamins and should consult with their health care provider on supplement recommendations. You may not need a B-complex vitamin. Eating a well-balanced diet full of whole grains, dairy products, chicken, fish, dark leafy greens, beans, nuts and seeds can also help you meet your daily vitamin B needs.
EatingWell.com, June 2024
