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The vitamins in the B complex are:

Your overall bodily function is dependent on the vitamins you have. You can learn more about how these vitamins benefit you, how much you need, and whether you should take supplements.

B vitamins are important for good health. B vitamins have a direct impact on your The levels of energy., The brain function., and cell metabolism.

It is possible that vitamins B complex may help prevent infections.

  • Cell health.
  • Red blood cells grow.
  • The levels of energy.
  • eyesight
  • The brain function.
  • digestion
  • appetite
  • Proper nerve function.
  • cholesterol production and hormones.
  • cardiovascular health.
  • The muscle tone is not normal.

For those who pregnant

B vitamins are especially important for those who are pregnant or breastfeeding. These vitamins aid in fetal brain development, and they reduce the risk of birth defects.

For people who are expecting, B vitamins may help manage The levels of energy., ease nausea, and lower the risk of developing preeclampsia.

For boosting testosterone

B vitamins are sometimes included in “testosterone-boosting” supplements and are thought to increase testosterone levels in men, which naturally decrease with age. However, human studies confirming these claims are lacking.

B vitamins are helpful in regulating hormones, and it is possible that they can help regulate male and female hormones.

The amount of B vitamins is determined by the daily amount.

According to the National Institutes of Health (NIH), the recommended daily intake for women is:

  • B1: 1.1 milligrams (mg)
  • B2: 1.1 mg
  • B3: 14 mg NE
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 micrograms (mcg)
  • Folic acid: 400 mcg DFE
  • B12: 2.4 mcg

The following daily intake is recommended for men by the National Institute of Health.

  • B1: 1.2 mg
  • B2: 1.3 mg
  • B3: 16 mg NE
  • B5: 5 mg
  • B6: 1.3 mg
  • Biotin: 30 mcg
  • Folic acid: 400 mcg DFE
  • B12: 2.4 mcg

Older adults and those who Are you pregnant? may require higher amounts of B vitamins. Your doctor can provide dosage information tailored to your individual needs.

If you have any underlying health conditions, you should talk to your doctor about your intake of vitamins B and C.

It is easy to get enough B vitamins from your diet. It is best to get your B vitamins from a wide variety of food sources. This helps make sure you get enough of each type.

You can find vitamins B and B.

  • Milk.
  • cheese
  • Eggs.
  • “The body’s organs are the liver and the kidneys.”
  • Chicken and red meat are some of the meat types.
  • There are fish such as tuna, mackerel, and salmon.
  • Oysters and clams are some of the shellfish.
  • There are dark green vegetables.
  • Vegetables include potatoes, beets, and avocados.
  • Whole grains and cereals.
  • There are beans such as black beans and chickpeas.
  • There are nuts and seeds.
  • Fruits include watermelon, banana, and citrus.
  • soy products, such as soy Milk. and tempeh
  • blackstrap molasses
  • wheat germ
  • yeast and nutritional yeast

Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient, especially if you’ve been taking certain medications for a while, such as proton pump inhibitors, or if you follow a very strict vegan or vegetarian diet.

“The following symptoms may indicate you aren’t getting enough vitamins.”

  • There are skin eruptions.
  • There are cracks around the mouth.
  • There is skin on the lips.
  • The tongue is swollen.
  • fatigue
  • weakness
  • Anemia.
  • There is confusion.
  • irritability or depression
  • nausea
  • abdominal pain.
  • There is a lot of diarrhea.
  • It is a problem of the colon.
  • There is a sensation in the feet and hands.

If you are having any of these symptoms and are not sure why, you should make an appointment to talk with your doctor.

It is possible that you are experiencing a deficiency in vitamins B and B6, but these symptoms are also related to other conditions. Your doctor can give you a diagnosis and advise on the next steps.

If you’re deficient in B vitamins you may experience a range of symptoms, depending on which B vitamins you’re lacking.

If a deficiency is left unaddressed, it could increase your risk.

Vitamin B12 deficiency, in particular, may increase your risk of neuropsychiatric disorders. Researchers are also investigating its role in hyperhomocysteinemia and atherosclerosis.

Babies born to individuals who were deficient in folic acid during pregnancy may be more likely to have certain birth defects.

People get enough vitamins from their diet. Whole foods are the best way to get vitamins.

“If your doctor has confirmed that you are deficient in a specific B vitamins, then you don’t need to take a supplement. If they note a deficiency, they will most likely tell you whether you should take a specific B supplement or add a vitamins B complex supplement to your routine.”

If you do need it, you may be more likely to need it.

  • Are you 50 or older?
  • Are you pregnant?
  • Have certain health conditions.
  • Take long-term drugs.
  • A strictly meat-free diet is recommended.

“You should only buy from a trusted brand of supplements because they aren’t regulated by the FDA. This helps make sure you are taking a high quality product.”

If your doctor has noticed a deficiency, they may be able to recommend a specific brand of supplements.

You should always read the labels and follow the directions given to you. Talk to your doctor if you have questions about the dosage.

You’re unlikely to get too much vitamin B complex from your diet. That’s because B complex vitamins are water soluble. That means they aren’t stored in your body but are excreted in your urine daily.

If you are taking any supplements, you are unlikely to get too much vitamins B and C.

It is possible to consume too much at once if you are taking a supplement without a deficiency diagnosis from your doctor.

When consumed in excess, a few different B vitamins can have specific side effects. For instance:

  • Vitamin B6. Too much B6 may lead to peripheral neuropathy is a peripheral nerve disease., which is a loss of feeling in the arms and legs.
  • Folate or folic acid. Too much of this vitamin can cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage.
  • Niacin. Too much niacin may cause skin flushes. Long-term excessive use may lead to liver damage.

“There isn’t enough research to say what will happen if you consume too much B complex, but more is not necessarily better over the long term.”

It is always a good idea to talk with your doctor before adding supplements to your regimen.

“You can discuss your health goals and why you think it’s necessary. Your doctor can help you decide if this is the best option for you.”

It is important to keep your doctor informed of the supplements that can interact with the drugs.

If you think you may be deficient in B vitamins, you should see your doctor. They can help you determine what is causing your symptoms and suggest ways to increase your B vitamins intake.