If you know someone who is deficient in B vitamins, you have probably seen them take a B complex vitamin supplement advertised as a panacea for all your B vitamin needs, but do you really need it?
The B-complex vitamins are a group of essential micronutrients consisting of water-soluble B vitamins. [They] need regular replenishment to support overall body function," says Amy Shapiro , MS, RD. "These micronutrients are necessary to maintain energy levels because of their role in metabolic processes.
B-complex vitamins also play a very important role in the health of the brain and nervous system. It consists of eight small vitamins: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and cobalamin (vitamin B12). . ).
"They're called the B-complex because, although the vitamins are different, their functions in the body are so similar that they're grouped into the same category," says Destiny Moody , MD, sports nutritionist. "Our metabolism doesn't function optimally without sufficient B vitamins."
Here's what you need to know about this important nutrient.
What is a vitamin complex?
As previously mentioned, the B-complex is a group of B vitamins that help the body function. These vitamins are water soluble, says Shapiro, "meaning they dissolve in water and are not stored in our bodies." Intake from our daily diet is essential for maintaining levels of this vitamin and the B vitamins work best together.
What are the benefits of B complex vitamins?
They are responsible for anabolic (building) and catabolic (destructive) processes in the body, including the release and breakdown of carbohydrates, fats, and amino acids. They also carry energy-containing oxygen and nutrients throughout the body.
In addition, B vitamins act as coenzymes that help speed up these processes, especially in the brain and nervous system, says Shapiro. It has even been linked to improved mental health and cognitive performance .
Individually, each specific vitamin performs its special function. For example, Moody's says vitamin B12, in particular, helps maintain red blood cells and supplies some of our nerve coverings that help conduct nerve impulses. Most of the other vitamins in the complex act as coenzymes to produce enough energy for the body to power everything from waking up to playing basketball. This is why B vitamins are found in many energy and sports drinks.
Simply put, B vitamins are essential to our health because they act as cofactors for all the other hormones and enzymes that control metabolism and other bodily processes that we do not consciously control, says Moody's. They were "the last background player in our corps".
What are the risks of getting too much of a B complex vitamin?
Yes, you need all the B vitamins and yes, as with most things in life, there can probably be too many of the good things.
"You can get too much B vitamins from supplements. The first thing you'll notice after taking very large doses of B vitamins is neon yellow urine, but that's harmless. B vitamins are water soluble, so the excess is usually excreted from the body," says Moody's . , if taken too much.
However, taking a dose that is too large can strain the kidneys and liver so much that they cannot safely eliminate the compound, so you should continue to use the recommended dosage when taking the supplement. The most serious consequences of overeating are vomiting, diarrhea and liver damage.
Only the three B vitamins have an upper daily intake limit. The upper limit for folic acid was set because a high intake of folic acid can mask a deficiency in B vitamins. The upper limit for nicotinic acid is because it can cause transient skin flushing in excess of 100 mg. ", says Shapiro. - Finally, excessive intake of vitamin B6 may lead to reversible sensory neuropathy, but more research is needed to understand this relationship."
What foods can you get B vitamins from?
Chances are you're getting enough B vitamins from what's on your plate.
"In general, most men get enough B vitamins in their diets, but in some cases, they may be deficient," says Moody's. Men on crash diets may not get enough vitamins, especially if they are vegetarians. Vitamin B12 is found naturally only in animal products, but some foods, such as cereals, plant-based milks, and nutritional yeast, are fortified with it. Men who drink a lot, as alcohol depletes the body of B vitamins, may also suffer from a deficiency.
Moody's reports that B vitamins can be found naturally in a wide variety of foods, including milk, eggs, shellfish, beef, chicken, turkey, fortified cereals, and most vegetables.
How many B vitamins do you need?
This is a slightly tricky question, as the amount you need depends on each of the eight vitamins individually. You don't have to memorize the numbers , but you can look at food and/or supplement labels to make sure you're getting 100% of the daily value for this vitamin, especially if you're a vegetarian or vegan. The most common B-complex deficiency is vitamin B12 , which is found in animal products and breakfast cereals or fortified dairy products.
How do you know if you are deficient in a B complex vitamin?
Deficiency symptoms include fatigue, weakness and slow response, says Shapiro. A more specific marker is whether you are deficient in a B vitamin. Since you depend on B vitamins for daily functioning, you will usually know if something is wrong with your intake.
"Because of the role of the B vitamins in energy production, building red blood cells, and transmitting nerve impulses, you will see signals in your system when you are not getting enough vitamins," says Moody's. "You may feel numbness or tingling in your limbs, muscle weakness, anemia, or an irregular heartbeat."
A severe deficiency has a more complex effect on the body. Some may be permanent depending on the severity of the deficiency and how long you have had the deficiency. "These effects include depression, memory loss, confusion, decreased motor function, or paranoia," says Moody's.
What you should know about choosing a B complex vitamin supplement:
As always, check with your doctor or registered dietitian to see if a vitamin B12 supplement is right for you. Blood tests can tell you whether you are getting enough vitamin B12 and other nutrients.
Shapiro says there's one general rule to remember when buying vitamins: Make sure they've been tested by a third party. Dietary supplements are not regulated by the Food and Drug Administration, so supplement companies are not required to tell you exactly what you are getting. Examples of third party labs include Consumer Labs, NSF, or Informed Choice.
"This laboratory tests dietary supplements for purity, safety, and potency, and nutritionists always advise consumers to trust products that have been through this process for the best results," said Moody's. For B-complex supplements in particular, make sure all the B vitamins are included in the product and check the correct dosage according to your body's needs.
Be wary of supplements that contain excessive amounts of vitamins, such as a DV of 500% or higher. “You also need to make sure you are getting enough vitamin B12 above all else. As well as being one of the most important B vitamins in the complex, it is also one of the most popular, which is why supplementation is so necessary,” he says.
Remember, however, that unless your doctor tells you to take supplements, you probably shouldn't be wasting your money.
"As long as a person eats a healthy diet with a good balance of protein and vegetables, there is no need to take B vitamin supplements," says Moody's. Like vitamin C, the B vitamins are water soluble, so they cannot be stored for later use, the body uses what it needs, and the rest is excreted as waste in the urine.
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