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Daily needs for each B vitamin vary depending on gender, age, and pregnancy Imporrance. Here are the recommended daily intakes RDI for the eight Vitajins vitamins:. If you have a deficiency in one or more B vitamins, your healthcare Importqnce will recommend an appropriate daily dose depending on your specific health needs.
B vitamins are concentrated in a number of foods, including plant and animal-based products. B vitamins can be found in many foods.
Here are the best sources of B vitamins:. There are many other foods that contain different Importqnce of B vitamins. People who follow restricted diets, like vegan dietsare more likely to be low or deficient in B vitamins, such as B12, and might require a B-complex supplement in order to meet their needs.
People who are unable to meet their B vitamin needs through diet alone may require a B vitamin supplement. This might include people whose diets are low in B vitamin-rich foods, people who are on B vitamin-depleting medications, and people who have medical conditions that interfere with the absorption of B vitamins.
While some people may only require supplementation with one B vitamin, such as vitamin B12others may benefit from taking a B-complex supplement that provides all eight B vitamins.
To select our top supplement picks, our team of registered dietitians thoroughly research and review supplements and interview experts. We evaluate products on several criteria, including safety, efficacy, dosage, quality of ingredients, and testing certifications, to help you determine the best supplement for your individual needs.
Read our complete guide to B12 supplements herebut this is our top pick. If you develop low or deficient levels of one or more B vitaminsyou may experience certain symptoms and health issues. If a B vitamin deficiency becomes severe, it can significantly harm health and may even be fatal.
Because of this, B vitamin supplements are safe and are not associated with many adverse health effects, even when consumed in very large doses. However, because B12 has such a low level of toxicity, high-dose B12 supplements are generally safe for consumption.
However, consuming excessive quantities of certain B vitamins when it's not necessary could harm health. Very high doses of supplemental B3 niacin may lead to skin flushing, vomiting, high blood sugar levels, low blood pressureand potentially liver damage.
They can help you determine whether a B vitamin supplement may be beneficial for your health and can recommend appropriate dosing. B vitamins refer to eight nutrients that play important roles in health, such as supporting cellular function, metabolism, energy production, red blood cell development, and neurotransmitter production.
B vitamins are found in a number of foods, including both plant and animal foods. Most people following well-rounded diets are able to meet their needs through food alone. However, B vitamin supplements may be necessary for certain populations, such as people with medical conditions that interfere with B vitamin absorption, pregnant and breastfeeding womenand people following restrictive diets.
Hanna M, Jaqua E, Nguyen V, Clay J. B vitamins: functions and uses in medicine. Perm J. Centers of Disease Control and Prevention. Folic acid.
Young LM, Pipingas A, White DJ, Gauci S, Scholey A. Cheng D, Kong H, Pang W, et al. B vitamin supplementation improves cognitive function in the middle aged and elderly with hyperhomocysteinemia. Nutr Neurosci. Maruyama K, S. Eshak E, Kinuta M, et al. J Clin Biochem Nutr. National Institutes of Health.
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Wellness Nutrition. By Jillian Kubala, RD. Jillian Kubala, RD. Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY.
Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.
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learn more. In This Article View All. In This Article. Recommended Amounts. Sources of Vitamin B. Supplement Recommendations. Vitamin B Deficiency. Can You Get Too Much?
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: Importance of B vitamins| B Vitamins | The Nutrition Source | Harvard T.H. Chan School of Public Health | People who may need B vitamin supplements include older adults, people who are pregnant, and those who follow a strict plant-based diet. Pregnant and lactating people need higher amounts of B vitamins, while infants and children need less This is important and unlikely to cause harm, as it's taken on a short-term basis, but speak to your doctor first. Several named vitamin deficiency diseases may result from the lack of sufficient B vitamins. Niacin vitamin B3 Niacin, also known as vitamin B3, helps: the body release energy from food keep the nervous system and skin healthy Good sources of niacin There are 2 forms of niacin: nicotinic acid and nicotinamide. B vitamins are involved in vital processes within the body. |
| B vitamins - Wikipedia | This article Importance of B vitamins the science. You can monitor your glucose through Apple iOS Importance of B vitamins Android apps, Morphological training adaptations data is Impottance a simple Nutrition away. Vitains, they are not the same. People should not take more than 1, mcg of folic acid each day. Babies born to individuals who were deficient in folic acid during pregnancy may be more likely to have certain birth defects. Share this article. Sub Heading 5 Benefits of Endurance Running You Should Know. |
| 2. Avoid Anemia With B12 | This can cause a condition in which you don't have enough healthy red blood cells to carry adequate oxygen to your body's tissues anemia , confusion, depression and a weakened immune system. A vitamin B-6 deficiency is usually coupled with deficiency in other B vitamins, such as folic acid vitamin B-9 and vitamin B The recommended daily amount of vitamin B-6 for adults 50 and younger is 1. After age 50, the recommended daily amount is 1. A healthy and varied diet will provide most people with enough vitamin B However, for people with kidney diseases, malabsorption syndromes and certain other conditions, a vitamin B-6 supplement may be necessary. Vitamin B-6 supplements are also effective for treating a genetic form of anemia and for preventing an adverse reaction to the antibiotic cycloserine Seromycin , a prescription drug taken to treat tuberculosis. Check with your doctor before taking vitamin B-6 if you're using any medications. Possible drug interactions include:. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Elevated levels of homocysteine increase inflammation and oxidative stress, which leads to cellular damage. High homocysteine, or hyperhomocysteinemia, is linked to an increased risk of several health conditions, including heart disease, cognitive decline, and depression. Daily needs for each B vitamin vary depending on gender, age, and pregnancy status. Here are the recommended daily intakes RDI for the eight B vitamins:. If you have a deficiency in one or more B vitamins, your healthcare provider will recommend an appropriate daily dose depending on your specific health needs. B vitamins are concentrated in a number of foods, including plant and animal-based products. B vitamins can be found in many foods. Here are the best sources of B vitamins:. There are many other foods that contain different amounts of B vitamins. People who follow restricted diets, like vegan diets , are more likely to be low or deficient in B vitamins, such as B12, and might require a B-complex supplement in order to meet their needs. People who are unable to meet their B vitamin needs through diet alone may require a B vitamin supplement. This might include people whose diets are low in B vitamin-rich foods, people who are on B vitamin-depleting medications, and people who have medical conditions that interfere with the absorption of B vitamins. While some people may only require supplementation with one B vitamin, such as vitamin B12 , others may benefit from taking a B-complex supplement that provides all eight B vitamins. To select our top supplement picks, our team of registered dietitians thoroughly research and review supplements and interview experts. We evaluate products on several criteria, including safety, efficacy, dosage, quality of ingredients, and testing certifications, to help you determine the best supplement for your individual needs. Read our complete guide to B12 supplements here , but this is our top pick. If you develop low or deficient levels of one or more B vitamins , you may experience certain symptoms and health issues. If a B vitamin deficiency becomes severe, it can significantly harm health and may even be fatal. Because of this, B vitamin supplements are safe and are not associated with many adverse health effects, even when consumed in very large doses. However, because B12 has such a low level of toxicity, high-dose B12 supplements are generally safe for consumption. However, consuming excessive quantities of certain B vitamins when it's not necessary could harm health. Very high doses of supplemental B3 niacin may lead to skin flushing, vomiting, high blood sugar levels, low blood pressure , and potentially liver damage. They can help you determine whether a B vitamin supplement may be beneficial for your health and can recommend appropriate dosing. B vitamins refer to eight nutrients that play important roles in health, such as supporting cellular function, metabolism, energy production, red blood cell development, and neurotransmitter production. B vitamins are found in a number of foods, including both plant and animal foods. Most people following well-rounded diets are able to meet their needs through food alone. However, B vitamin supplements may be necessary for certain populations, such as people with medical conditions that interfere with B vitamin absorption, pregnant and breastfeeding women , and people following restrictive diets. Hanna M, Jaqua E, Nguyen V, Clay J. B vitamins: functions and uses in medicine. Perm J. Centers of Disease Control and Prevention. Folic acid. Young LM, Pipingas A, White DJ, Gauci S, Scholey A. This is referred to as " enriched flour " on food labels. B vitamins are particularly concentrated in meat such as turkey, tuna and liver. Sources for B vitamins also include spinach , legumes pulses or beans , whole grains, asparagus , potatoes, bananas, chili peppers, breakfast cereals. Manufacturers of plant-based foods will sometimes report B 12 content, leading to confusion about what sources yield B The confusion arises because the standard US Pharmacopeia USP method for measuring the B 12 content does not measure the B 12 directly. Instead, it measures a bacterial response to the food. Chemical variants of the B 12 vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B 12 content in other types of foods as well. A common way to increase vitamin B intake is by using dietary supplements. B vitamins are commonly added to energy drinks , many of which have been marketed with large amounts of B vitamins. Because they are soluble in water, excess B vitamins are generally readily excreted, although individual absorption, use and metabolism may vary. Thus, women planning to become pregnant are usually encouraged to increase daily dietary folate intake or take a supplement. The structural similarities between them are highlighted, which illustrates the precursor nature of many B vitamins while also showing the functionality of the end product used by essential reactions to support human, animal, or cellular life. See the article on Catabolism for more details on how these three essential biochemical reactants help support life. Tetrahydrofolate is a necessary co-reactant for synthesizing some amino acids, such as glycine. Heme B is the porphyrin derivative macrocycle molecule that holds the iron atom in place in hemoglobin , allowing for the transportation of oxygen through blood. Several named vitamin deficiency diseases may result from the lack of sufficient B vitamins. Because water-soluble B vitamins are eliminated in the urine, taking large doses of certain B vitamins usually only produces transient side effects only exception is pyridoxine. General side effects may include restlessness, nausea and insomnia. These side effects are almost always caused by dietary supplements and not foodstuffs. Many of the following substances have been referred to as vitamins as they were once believed to be vitamins. They are no longer considered as such, and the numbers that were assigned to them now form the "gaps" in the true series of B-complex vitamins described above for example, there is no vitamin B 4. Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value and may even be toxic under certain conditions. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version. In other projects. Wikimedia Commons. Group of vitamins. For the musician, see B-Complex. This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources in this section. Unsourced material may be challenged and removed. January Learn how and when to remove this template message. See also: Vitamin deficiency § Water-soluble vitamins. Office of Dietary Supplements, US National Institutes of Health. Retrieved 29 April Biochemical, physiological, molecular aspects of human nutrition 2nd ed. St Louis: Saunders Elsevier. ISBN The American Journal of Clinical Nutrition. doi : PMID Archived from the original on 24 February Los Angeles Times. Archived from the original on 19 October Retrieved 8 October Archived from the original on 3 July Retrieved 29 July October PMC S2CID Academic Press. Understanding Nutrition. Melbourne: Cengage Learning. Institute of Medicine. Food and Nutrition Board, ed. Dietary Reference Intakes for Tjiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Washington, DC: National Academy Press. University of Bristol. Retrieved 16 September — via bris. Advanced nutrition and human metabolism. Belmont, California: Cengage Learning. Micronutrient Information Center, Linus Pauling Institute, Oregon State University, Corvallis, OR. |
| Types of B vitamins: Functions, sources, and deficiencies | Overview Daily values Thiamin Vitaminw Niacin Pantothenic acid Vitamine B-6 Importance of B vitamins Folate Vtamins B Supplements Summary. Taking Health-conscious energy source high-dose B-complex supplement can also turn the urine bright yellow. A meta-analysis found that B vitamins could help with depression in certain cases. When consumed in excess, a few different B vitamins can have specific side effects. Measure advertising performance. What is in the vitamin B complex? |
Importance of B vitamins -
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Medical News Today only shows you brands and products that we stand behind. B vitamins are a group of eight essential nutrients that play roles in many organs and bodily systems.
They help with various functions, including creating energy from food, producing blood cells, and maintaining healthy skin. In this article, we explore the function of B vitamins in the body and some key dietary sources of each.
They help the body convert food into energy metabolism , create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.
B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods. People may develop B vitamin deficiencies if they do not get enough of the vitamins from their diet or supplements.
They may also have a deficiency if their body cannot absorb nutrients properly, or if their body eliminates too much of them due to certain health conditions or medications.
Healthcare professionals recommend that people get a certain amount of each vitamin per day to maintain good health. The following table provides the daily values DVs of each B vitamin according to the Food and Drug Administration FDA in milligrams mg or micrograms mcg :.
The heart, liver, kidney, and brain all contain high amounts of thiamin. The body needs thiamin for:. Thiamin deficiency is not common in the United States. However, certain groups of people may not get enough thiamin, including:.
Alcohol dependence can cause a person to develop a thiamin deficiency. This can cause Wernicke-Korsakoff syndrome WKS , which may result in tingling and numbness in the hands and feet, memory loss, and confusion.
A review from found that people with WE may benefit from high doses of thiamin. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Riboflavin deficiency is rare but may occur when a person has an endocrine disorder, such as thyroid problems, or certain other conditions. Having a severe riboflavin deficiency can lead to anemia and cataracts.
Being riboflavin deficient during pregnancy can create a higher risk certain birth defects. The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide NAD.
NAD is a necessary part of more than different enzyme reactions in the body, the highest of all vitamin-derived coenzymes. These enzymes help with:. Animal-based foods such as meat, poultry, and fish are high in NAD, which the body can easily use.
Plant-based foods including nuts, legumes, and grains contain a natural form of niacin that the body cannot use as easily. However, manufacturers add niacin to foods such as cereals, and the body can easily use this form. Getting too little niacin can cause a niacin deficiency.
Severe niacin deficiency leads to pellagra, which may cause:. If pellagra goes untreated, it can lead to severe memory problems, behavioral changes, and suicidal behavior. It may also lead to an extreme loss of appetite or death. Red blood cells carry pantothenic acid throughout the body so it can use the nutrient in a variety of processes for energy and metabolism.
Many foods contain at least some pantothenic acid, but some of the highest amounts are present in:. Pantothenic acid deficiency is rare in the U.
because it is plentiful in many foods. However, it may affect people with severe malnutrition. In such cases, they are usually deficient in other nutrients as well. People with a specific gene mutation called pantothenate kinase-associated neurodegeneration 2 mutation are at a high risk of deficiency.
Vitamin B-6, or pyridoxine, plays a role in more than enzyme reactions. The body needs vitamin B-6 for:. Many deficiencies in vitamin B-6 are linked to low levels of vitamin B, according to the National Institutes of Health NIH Office of Dietary Supplements.
Manufacturers add biotin to many hair, skin, and nail supplements. However, the NIH state that there is not sufficient evidence to conclude whether taking extra biotin helps with hair, skin, or nails.
Some people believe that biotin may help with psoriasis. The natural form of vitamin B-9 is called folate. Folic acid , which is present in fortified foods and some supplements, is a synthetic form of the vitamin. Because most people cannot take in enough leafy green vegetables for the levels needed in pregnancy, the Centers for Disease Control and Prevention CDC suggest that all women of reproductive age who wish to conceive take mcg of folic acid each day, alongside eating a varied diet that contains folate.
When a woman has high enough levels of folate both before and during pregnancy, the fetus has a lower risk of certain birth defects affecting the brain and spinal cord.
The FDA require manufacturers to add folic acid to standardized enriched grain products to help reduce the risk of neural tube defects. People can get folic acid from fortified breads and cereals.
The addition of folic acid to grain products has made folate deficiency uncommon. However, the possible symptoms of a folate deficiency may include:. The FDA recommend that women increase the intake of folates and take folic acid supplements every day before becoming pregnant and during pregnancy.
Other groups who may need extra folate include people who have:. People should not take more than 1, mcg of folic acid each day. Taking more than this can mask symptoms of a vitamin B deficiency. This can cause permanent nerve damage. People who do not eat animal products may need to get vitamin B from supplements or fortified foods such as breakfast cereals and nutritional yeast.
Learn more about vegetarian and vegan sources of vitamin B here. Vitamin B deficiency usually causes a condition called megaloblastic anemia.
Symptoms of a vitamin B deficiency can include:. Tetrahydrofolate is a necessary co-reactant for synthesizing some amino acids, such as glycine. Heme B is the porphyrin derivative macrocycle molecule that holds the iron atom in place in hemoglobin , allowing for the transportation of oxygen through blood.
Several named vitamin deficiency diseases may result from the lack of sufficient B vitamins. Because water-soluble B vitamins are eliminated in the urine, taking large doses of certain B vitamins usually only produces transient side effects only exception is pyridoxine.
General side effects may include restlessness, nausea and insomnia. These side effects are almost always caused by dietary supplements and not foodstuffs. Many of the following substances have been referred to as vitamins as they were once believed to be vitamins.
They are no longer considered as such, and the numbers that were assigned to them now form the "gaps" in the true series of B-complex vitamins described above for example, there is no vitamin B 4. Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value and may even be toxic under certain conditions.
Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item.
Download as PDF Printable version. In other projects. Wikimedia Commons. Group of vitamins. For the musician, see B-Complex. This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources in this section. Unsourced material may be challenged and removed.
January Learn how and when to remove this template message. See also: Vitamin deficiency § Water-soluble vitamins.
Office of Dietary Supplements, US National Institutes of Health. Retrieved 29 April Biochemical, physiological, molecular aspects of human nutrition 2nd ed. St Louis: Saunders Elsevier. ISBN The American Journal of Clinical Nutrition.
doi : PMID Archived from the original on 24 February Los Angeles Times. Archived from the original on 19 October Retrieved 8 October Archived from the original on 3 July Retrieved 29 July October PMC S2CID Academic Press.
Understanding Nutrition. Melbourne: Cengage Learning. Institute of Medicine. Food and Nutrition Board, ed. Dietary Reference Intakes for Tjiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Washington, DC: National Academy Press. University of Bristol.
Retrieved 16 September — via bris. Advanced nutrition and human metabolism. Belmont, California: Cengage Learning. Micronutrient Information Center, Linus Pauling Institute, Oregon State University, Corvallis, OR.
May Archived from the original on 14 March Retrieved 7 March Retrieved 17 September — via bris. Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Introduction to Clinical Nutrition.
CRC Press. Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B 6 , Folate, Vitamin B 12 , Pantothenic Acid, Biotin, and Choline. Washington, D. Archived from the original PDF on 18 June Retrieved 17 June Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B 6 , Folate, Vitamin B 12 , Pantothenic Acid, Biotin, and Choline.
Archived from the original PDF on 11 October Retrieved 23 September Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
Journal of Biological Chemistry. The New York Times. Associated Press. Archived from the original on 16 January Retrieved 15 February The Encyclopedia of Vitamins, Minerals, and Supplements. Infobase Publishing. Handbook of Biochemistry and Molecular Biology Fourth ed. Nutrition Reviews. The Biochemical Journal.
A Dictionary of Food and Nutrition. Oxford University Press. Handbook of Nutrition and Food Second ed. WebMD, LLC. Retrieved 24 January Applied Microbiology and Biotechnology.
Medline Plus Medical Encyclopedia. United States National Institutes of Health. Internationale Zeitschrift fur Vitaminforschung. International journal of vitamin research. Journal international de vitaminologie. Total Nutrition: The Only Guide You'll Ever Need - From The Icahn School of Medicine at Mount Sinai.
Martin's Press. Compliance Policy Guidance Manual. US Food and Drug Administration. March Retrieved 25 January The Chemistry of Food. Nutritional Biochemistry of the Vitamins. Cambridge University Press.
Archives of Biochemistry and Biophysics. Vitamins A
Taking a B-complex Imporgance may benefit kf Importance of B vitamins Immportance you do not get enough Importance of B vitamins Protein requirements for athletes from other IImportance. This can include people who are pregnant, vegan, or have certain medical conditions. B vitamins are a group of nutrients that play many important roles in your body. They are found in a variety of foods, so most people get the recommended amounts of these vitamins through diet alone. However, certain factors may mean your body needs more B vitamins.
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