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The B complex vitamins are B1 (thiamine); B2 (riboflavin); B3 (niacin); B5 (pantothenic acid); B6; B7 (biotin); B12; folic acid.
- Vitamin B1 (thiamine): helps body cells convert carbohydrates into energy. It is also essential for the functioning of the heart and healthy neurons.
- Folate (folic acid or B9): works with vitamin B12 to help in the formation of red blood cells. It is necessary for the production of DNA, which controls tissue growth and cell function.
- Pathothenic acid (B5): It is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol.
- Biotin (B6): It is essential for the metabolism of proteins and carbohydrates, as well as in the production of hormones and cholesterol.
When these vitamin deficiencies occur, they can cause health problems and can increase the risk of health problems, including heart disease, cancer, among others.
Similarly, when B-complex is consumed in excess, the side effects can be severe. According to the Mayo Clinic, eating these nutrients every day can cause:
- Nausea and vomiting.
- Fatigue or weakness.
- Tingling sensation in hands and feet.
Likewise, the aforementioned entity explains, in relation, that “the recommended daily amount of vitamin B -12 for adults is 2.4 micrograms, it has been discovered that higher doses are also safe. The body absorbs only the necessary amount and expels any excess through the urine.
Food sources of vitamin B-12 include poultry, beef, fish, and dairy. Additionally, vitamin B-12 is also added to certain foods, such as fortified breakfast cereals, and is available as an oral supplement. This nutrient is beneficial for:
- Dementia. Vitamin B12 deficiency is associated with dementia and low cognitive function, but it is not clear whether vitamin B12 supplements can help prevent or treat dementia.
- athletic performance. Unless you have a vitamin B12 deficiency, there is no evidence that vitamin B12 supplements improve energy or make you a better athlete.
Recommended amounts of vitamin B
Consumption will depend on age, according to the US National Institutes of Health (NIH).
- Babies up to 6 months: 0.4 mcg.
- Babies from 7 to 12 months: 0.5 mcg.
- Children from 1 to 3 years: 0.9 mcg.
- Children 4 to 8 years: 1.2 mcg.
- Children 9 to 13 years: 1.8 mcg.
- Adolescents 14 to 18 years: 2.4 mcg.
- Adults: 2.4 mcg.
- Pregnant women and adolescents: 2.6 mcg.
- Women and lactating adolescents: 2.8 mcg.
If you’ve been considering taking a B complex vitamin every day, you may be wondering about the potential side effects. While B complex vitamins can be beneficial for your health, taking too much of a certain B vitamin can have some unpleasant side effects. Here’s what you need to know about the potential side effects of taking a B complex vitamin every day.
The B vitamins are a group of eight vitamins that are essential for various bodily functions. They help to convert food into energy, maintain healthy skin and eyesight, and support the nervous system. Taking a B complex supplement can help ensure that your body is getting the necessary amount of B vitamins.
However, taking too much of a certain B vitamin can have some negative side effects. For example, taking too much vitamin B6 can cause nerve damage and numbness in the hands and feet. In addition, taking too much vitamin B3 (niacin) can lead to skin flushing, nausea, and headaches.
In general, it’s best to stick to the recommended daily allowance of B vitamins, which is 2.4 mcg of vitamin B12, 1.3 mg of vitamin B6, and 16 mg of vitamin B3. Taking more than this amount can lead to side effects.
It’s also important to note that taking a B complex vitamin every day can interact with certain medications. For example, taking a B complex vitamin with certain antibiotics can reduce the effectiveness of the medication. Therefore, it’s important to talk to your doctor before taking a B complex vitamin if you are taking any medications.
Overall, taking a B complex vitamin every day can be beneficial for your health. However, it’s important to stick to the recommended daily allowance and talk to your doctor before taking a B complex vitamin if you are taking any medications. Doing so can help you avoid any unpleasant side effects.