What vitamin b complex should i take

In addition to their role in metabolism and in maintaining healthy skin and hair, B vitamins have been linked to a lower incidence of stroke, a condition in which a blood clot blocks blood flow to the brain, or a blood vessel bursts in the brain. A review of randomized clinical trials that lasted six months or longer revealed that vitamin B supplements lowered risk of stroke by 7 percent for a large group of more than 50, participants.

The study was authored by Xu Yuming and colleagues from Zhengzhou, China, and published in the September issue of the clinical journal Neurology. But before you begin taking vitamin B complex or any B vitamin supplement, be sure to talk to your healthcare provider. The recommended daily intake of vitamin B1, also called thiamine, is 1. For men age 14 and older, 1. Vitamin B1 plays a major role in metabolizing food into energy. B1 is found in whole-grain cereals, yeast, beans, nuts, and meats.

Too little vitamin B1 causes beriberi , a disease affecting the heart, digestive system, and the nervous system. Beriberi is found in patients who are malnourished, and in those who are heavy drinkers of alcohol. Symptoms of beriberi include difficulty walking, loss of sensation in the hands and feet, and paralysis of the lower legs — and it may even lead to congestive heart failure.

People who consume large amounts of alcohol should take a vitamin B complex supplement to be sure they get enough B1. Also, taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins. For this reason, you may want to take a B-complex vitamin, which includes all the B vitamins. A diet rich in vitamin B2 , also known as riboflavin , is needed to avoid riboflavin deficiency. Recommended daily allowances of B2 are 1.

Pregnant women need 1. You can get this B vitamin from natural sources such as nuts, green vegetables, meat, and dairy products. Riboflavin helps your body break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This type of B vitamin also functions to keep your skin, the lining of your gut, and your blood cells healthy.

Getting enough riboflavin may be preventive for migraine headaches and cataracts , according to the National Institutes of Health. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome.

We need vitamin B3, also called nicotinic acid or niacin , in our diets every day to break down food we eat into energy we can use. Females who are 14 and older need 14 mg a day; males in this age group need 16 mg daily. Legumes, nuts, enriched breads, dairy, fish, and lean meats are all good sources of this type of vitamin B. Not getting enough niacin in your diet causes the disorder known as pellagra.

Symptoms of pellagra include both physical and mental difficulties, diarrhea, inflamed mucus membranes, and dementia. Pellagra can also result when the body is not able to absorb enough niacin because of alcoholism. Health benefits of niacin include its use as a treatment to help control high blood levels of cholesterol.

All people age 14 and older should get 5 mg of vitamin B5 pantothenic acid each day, according to the Food and Nutrition Board of the Institute of Medicine. They report that participants with depression or anxiety had lower levels of B than their control counterparts. A meta-analysis found that B vitamins could help with depression in certain cases. The researchers said that taking some B vitamins regularly for several weeks to years could reduce the risk of depression relapse.

A small-scale study in India also suggested that B-9 and B deficiencies play a role in depression and anxiety. One study found that, when applied to the skin, these vitamins helped wounds heal more effectively. Another study found that B improved wound healing in mice with diabetes. Vitamin B may be helpful in treating canker sores, also known as oral ulcers. A double-blind study found that a B ointment relieved pain better than a placebo.

Some evidence suggests that taking a combined supplement of B-6 and calcium improves symptoms of premenstrual syndrome PMS. A systematic review and meta-analysis also found vitamin B-6 to be helpful in controlling physical and psychological PMS symptoms. Pregnant women may benefit from taking vitamin B-complex supplements. B vitamins are particularly important during pregnancy, when a woman should take in least mcg of folic acid every day.

Ideally, this would also occur in the months before getting pregnant. In addition, pregnant women should be consuming folate — the natural form of folic acid — from food sources.

Getting the recommended amounts of folic acid and folate reduces the risk of birth defects involving the brain and spinal cord, according to the Centers for Disease Control and Prevention CDC. Pregnant women also need plenty of vitamin B Studies show that vitamin B deficiency can lead to early pregnancy loss, low birth weight, high blood pressure in the woman, and fetal abnormalities.

People who follow a vegetarian diet do not eat meat, including beef, poultry, and fish. People following a vegan diet do not eat any animal products, including meat, eggs, and dairy products. The vitamin is present in many animal-based foods, including meat, eggs, and dairy.

People who eat eggs and dairy products may be getting the B that they need from these foods, but those who eat no animal products may need supplements. Individuals who have undergone gastric bypass surgery, also known as bariatric surgery, often need vitamin supplements. There is further evidence that many people need a multivitamin that includes B vitamins and other nutrients after this surgery, at least in the short term. Research shows that older adults are more susceptible to vitamin B deficiency.

Some evidence suggests that having higher levels of B may help slow the aging of the brain, but confirming this finding requires further research. Low levels of B and folate — a dietary equivalent of folic acid, or vitamin B-9 — may be associated with depression in older people, according to a systematic review and meta-analysis.

In addition, a study involving older Latino adults found that higher B-6 levels were linked to decreased depression symptoms.

A person with any of the following health conditions may benefit from a vitamin B-complex supplement:. B vitamins are water-soluble. This means that, most of the time, the body excretes extra B vitamins in the urine.

While a standard dosage does not seem to cause harm, excessively high doses of certain B vitamins can be dangerous. Speak with a clinician before taking very high doses of B-complex supplements. Taking a high-dose B-complex supplement can also turn the urine bright yellow. Form: Capsule Type: Methylcobalamin Dosage: 1 capsule 1 to 3 times daily. Finding a high-quality liquid supplement can be challenging.

Thankfully, Pure Encapsulations makes a B-complex supplement in a convenient liquid form. One teaspoon contains six of the B vitamins in a tasty liquid. Flavored with apple and strawberry juice concentrate, this product is free of artificial colors, flavors, and sweeteners. It is recommended to take this product with a meal. To make sure you also get the two missing B vitamins, folate, and biotin, pair this supplement with a meal rich in dark leafy greens and nuts or seeds, such as sunflower seeds or almonds.

Form: Liquid Type: Methylcobalamin Dosage: 1 teaspoon daily with a meal. These cherry-flavored gummies contain two grams of added sugar per serving from cane sugar and tapioca. Two gummies provide all eight B vitamins as well as vitamin C. These gummies are made with pectin instead of animal-derived gelatin, making them vegan and vegetarian-friendly. If you are looking for an easy, sweet way to lift your mood and energy levels, these gummies might be your best bet. Form: Gummy Type: Cyanocobalamin Dosage: 2 gummies daily.

When picking a supplement, one of the most important criteria to consider is purity, potency, and quality. As a bonus, this product is hypoallergenic, making them accessible to most consumers. It is important to do your research instead of just picking a product blindly off the shelf. Opt for companies that independently test their products to verify quality and potency. If you have allergies, make sure the label is free of your particular allergen. Consumers can also look for quality by heading to websites such as ConsumerLab that independently test and review products.

Ideally, a product should contain all eight B vitamins. However, that is not always the case. Look for a B-complex with as close to all eight to get the most bang for your buck. Supplements that have the active forms of vitamins will also be more powerful.

For example, look for methylcobalamin instead of cyanocobalamin and 5-methyltetrahydrofolate also known as 5-MTHF instead of folic acid. Although B vitamins are water-soluble and do not stay in the body for long, large doses of the vitamins in supplement form can cause unwanted side effects.

Many B-complex supplements provide larger amounts of certain vitamins than needed. Large amounts of specific B vitamins may be appropriate for those with diagnosed deficiencies; if you are looking to take a B-complex supplement to support general health, it's always wise to update your healthcare provider with what you are taking and be on the lookout for side effects. High doses of B vitamins will cause urine to turn bright yellow due to the natural colors of riboflavin and B12, and high doses on an empty stomach may cause nausea for some people.

Methylcobalamin and 5-deoxyadenosylcobalamin are the forms of vitamin B12 that are active in human metabolism.

Cyanocobalamin is the form used in most nutritional supplements and fortified foods, and though it is converted to active forms in the body, some B complex supplements will provide the already active forms. When possible, you may want to choose the active form, methylcobalamin. For most, absorption of folic acids from supplements is extremely high.

For consumers that have an MTHFR gene mutation , absorbing supplements of folic acid may be more challenging. Common signs of B vitamin deficiency include fatigue, difficulty concentrating, skin, hair, and nail distress, as well as gastrointestinal distress. While a supplement may help, it is also key to look at your diet to ensure you're including vitamin-B rich foods, such as leafy greens, mushrooms, whole grains, eggs, and lean proteins.

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but she would take them herself if needed. Sign up for our Health Tip of the Day newsletter, and receive daily tips that will help you live your healthiest life. Kennedy DO.

B vitamins and the brain: Mechanisms, dose and efficacy--A review. Quatrefolic vs. Folic Acid. Oregon State University. April 28, Gonzales GF. Ethnobiology and ethnopharmacology of Lepidium meyenii Maca , a plant from the Peruvian Highlands. Evid Based Complement Alternat Med. Plasma cobalamin and folate and their metabolic markers methylmalonic acid and total homocysteine among Egyptian children before and after nutritional supplementation with the probiotic bacteria Lactobacillus acidophilus in yoghurt matrix.

Int J Food Sci Nutr. National Institutes of Health. Office of Dietary Supplements. Vitamin B