Both are found in food. Supplemdnts more. Vitamin B12 is a nutrient you need for good health.

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Vitamin B Supplement Risk

Vitamin B supplements -

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Why Is Vitamin B Complex Important and Where Do You Get It?

Medically reviewed by Jared Meacham, Ph. Benefits Recommended daily intake Foods to eat Symptoms of deficiency Deficiency complications Supplements Symptoms of overdose Risks and side effects FAQ Takeaway.

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Was this helpful? What is vitamin B complex? What are the health benefits of B complex vitamins? How much vitamin B complex do you need? What foods are high in B vitamins? Can being deficient increase your risk of certain conditions?

Are B complex supplements necessary? What happens if you get too much vitamin B complex? What are the risks and side effects of B vitamins?

Frequently asked questions. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jan 19, Written By Emily Cronkleton. Medically Reviewed By Jared Meacham, Ph. Nov 8, Written By Emily Cronkleton.

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Medically reviewed by Debra Rose Wilson, Ph. Symptoms of Vitamin B Deficiencies. 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. Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the best option.

When starting any vitamin regimen, however, be sure to consult with your doctor. Vitamin B2, also known as riboflavin , produces powerful antioxidant activity so the immune system can function properly, according to a study published in in the International Journal of Molecular Science.

Lab analysis published in in the Journal of Physiology and Pharmacology of macrophages cells that play a significant part in immunity suggests that riboflavin deficiency impairs proper immune response, while riboflavin enrichment decreases inflammation. She notes, however, that much more research is needed to fully understand the impact of vitamin B2 on immune function.

Beyond boosting the immune system, getting enough riboflavin may help prevent migraine headaches and cataracts , according to MedlinePlus.

In research published in in the International Journal for Vitamin and Nutrition Research, researchers looked at seven previous studies and found that taking B2 supplements in adults may help reduce the frequency and duration of migraine attacks with no serious side effects.

The National Institute of Neurological Disorders and Stroke lists riboflavin as a possible natural treatment for migraine. Riboflavin may also increase energy levels, boost the immune system, and treat acne, muscle cramps, and carpal tunnel syndrome. Not getting enough niacin in your diet causes a disorder known as pellagra.

As the Cleveland Clinic describes it, pellagra is a systemic disease, affecting the body as a whole because cells are deprived of the energy they need to perform bodily functions. This will eventually affect the brain and nervous system.

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 cholesterol.

Deficiency in B12 is also damaging to the nervous system and has been linked to dementia, as well as depression and confusion.

Research in the journal Cureus in indicated that low B12 may impair cognition and memory and bring about a sensation of tingling and numbness because of poor myelination the insulating layer, or sheath that forms around nerves.

The investigation included adults who had mild cognitive impairment. About 8 in 10 had marked improvement after receiving vitamin B supplements. This type of B vitamin is needed for the production of sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.

It's also needed for growth. You can find vitamin B5 in vegetables such as broccoli, kale , and avocado, as well as whole-grain cereals , potatoes, dairy, and organ meats.

For babies, folic acid can also help prevent major birth defects of the brain anencephaly and spine spina bifida , says the Centers for Disease Control and Prevention. While the National Institutes of Health recommend that teens and adults get micrograms mcg daily, breastfeeding mothers should get mcg a day, and pregnant teens and women should get mcg a day.

Naturally occurring folate can be found in dark-green leafy vegetables, asparagus, Brussels sprouts, oranges, nuts, beans, and peas. You can also find it in many fortified foods such as cereals and breads. Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby's development.

Talk with your healthcare providers about any dietary supplements you may need to take while pregnant. People with a B12 deficiency may have pale or slightly yellow skin and whites of the eyes a condition known as jaundice , according to the University of Rochester Medical Center.

Niacinamide is a topical version of vitamin B3. The Cleveland Clinic says that it helps build keratin, a protein that maintains skin health. A paper published in in the Annals of Palliative Medicine looked at 16 previous studies published between and involving vitamin B and mouth sores, representing more than 1, patients.

Vitamin B complex contains the full complement of vitamins found in the B group; these are listed below. B vitamins are water-soluble. This means they are dissolved in water and your body doesn't store them.

The B vitamins are related to each other and work closely in your body. For this reason, having all the B vitamins in your body helps your body work better.

B vitamins are found in many foods.

Mayo Clinic offers appointments in Arizona, Florida Misunderstandings about nutrition Minnesota and at Mayo Clinic Health System locations. Vitamin B Quinoa and weight loss sipplements an essential role Quinoa and weight loss red blood Vitxmin formation, cell metabolism, Vitamin B supplements function and the Vihamin of DNA, the Viatmin inside cells that carry genetic information. Food sources of vitamin B include poultry, meat, fish and dairy products. Vitamin B is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. Vitamin B injections or nasal spray might be prescribed to treat vitamin B deficiency. Vitamin B deficiency is not common in the U. However, people who follow a vegetarian or vegan diet might be prone to deficiency because plant foods don't contain vitamin B Skip to main content. Your Sulplements viewed items and featured recommendations. Back to top. Get to Know Us. Make Money with Us.