How much complex b

It is needed to make fatty acids and also maintains bone and hair health. Vitamin B9 is required to help cells produce and maintain DNA the genetic material found in all body cells , while B12 is important for protein metabolism.

Not everyone requires vitamin B supplementation. Depending on your individual needs and recommendations from your doctor, you may be advised to take a specific B vitamin supplement alone over a B-complex supplement. Most of the B vitamins are involved in the process of converting food into energy. While this is an essential process, it is not necessarily the case that taking a B-complex supplement will make you feel more energetic. Although your body needs B vitamins to create energy from the foods you eat, the effect is different when these vitamins are consumed in the form of dietary supplements rather than food.

Research shows that B vitamins support just about every aspect of brain health. While all B vitamins promote healthy brain function , a review published in Nutrients indicates that vitamins B6, B9, and B12 play a particular role in homocysteine metabolism, which helps reduce the risk of cognitive decline and dementia.

In particular, B12 supports healthy DNA structures, which are important during fetal development and the prevention of chronic disease and cancer. Vitamin B6 supports both brain development and function, while vitamin B9 reduces the risk of birth defects in the brain and spine, such as spina bifida. Some B vitamins, particularly vitamin B12, play an essential role in red blood cell formation.

Healthy red blood cells are needed to transport oxygen to every part of the body. When there is a vitamin B12 deficiency, the body cannot produce enough red blood cells and anemia can occur. Vitamin B2 is also needed for red blood cell production and growth, as is vitamin B9. While vitamin B5 plays a role in red blood cell production, it also helps reduce the amount of cholesterol produced by the body.

And vitamin B6, which is required for more than different enzyme reactions in the body, aids in the formation of hemoglobin, which also allows red blood cells to carry oxygen through the blood. Vitamin B2 keeps the eyes, nervous system, and skin healthy. It aids in the conversion of food into energy and helps enzymes in the body function properly.

It also makes and repairs DNA, helps with the optimal function of the digestive and nervous systems, and promotes skin health.

In addition, vitamin B12 also plays a role in maintaining the health of the nervous system. Vitamins B3 and B5 are needed for the production of hormones in the adrenal glands, such as sex and stress hormones. Vitamin B6 stimulates neurotransmitters and hormones that influence mood and regulate the body's biological clock. B vitamins involved: B3, B5, B6. Research shows that certain B vitamins may help to alleviate stress. For instance, a study published in Nutrients determined that vitamin B supplementation can benefit mood, though more research on the dietary patterns and micronutrient statuses of broader populations is still needed to make an evidence-based recommendation.

Vitamin B supplementations may also help prevent migraines in some people. A report looked at the effects of vitamin B supplementation on individuals with migraines.

The authors determined that reducing homocysteine levels with folic acid the synthetic form of folate and vitamins B6 and B12 may help reduce symptoms associated with migraine with aura, which is a recurring headache with sensory disturbances.

However, the report notes that more rigorous research is still needed to determine the safety and efficacy of B vitamin supplementation as a preventative measure for people with chronic migraine headaches. B vitamins involved: B2, B6, B9, B While most people who eat a varied diet get enough B vitamins from food, some people are at an increased risk of deficiency, particularly those who are over the age of 50, take antacid medication, or have celiac disease , Crohn's disease, gastritis, or other digestive disorders.

If you have had stomach or weight loss surgery, drink alcohol regularly, or follow a vegetarian or vegan diet, you may also be more prone to a deficiency. People who are pregnant or breastfeeding may need more vitamins B6, B12, and folate. Maintaining your RDI for B vitamins can help prevent deficiencies. Read this article in Spanish. Purchase B-complex supplements online.

There are nine water-soluble vitamins in the human diet. This article examines each in detail, letting you know the best sources and how much you need. There are four fat-soluble vitamins in the human diet: A, D, E and K. This guide examines their health benefits, functions and main dietary sources. The foods you eat play a big role in your overall health. Being deficient in thiamine, or vitamin B1, can cause a range of symptoms that are subtle and often overlooked.

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Vitamin D has numerous health benefits, but it's tricky to know which supplement to choose. Vitamin B-complex supplements include all of the essential B vitamins in one pill. Some contain percent of the recommended daily allowance RDA of every B vitamin. Others contain higher doses of some or all of these vitamins. Many people get all the vitamin B they need from a varied, healthful diet, but others benefit from taking a vitamin B-complex supplement.

Vitamin B-complex supplements should include all of the essential B vitamins. Vitamin B-1 is vital to the healthy growth and function of organs, including the brain and heart. The body needs niacin to maintain healthy skin, nerves, and digestion. Doctors sometimes prescribe high doses of niacin to help improve cholesterol levels. Vitamin B-6 helps the body make new red blood cells, which carry oxygen throughout the body. It also helps keep the immune system strong. Biotin is essential for healthy hair, nails, and nerve function.

The body uses folic acid — or folate , its natural form — to make DNA and genetic material. During pregnancy, folic acid may reduce the risk of certain birth defects. Adequate levels of B also prevent pernicious anemia , which is a deficiency of this nutrient.

However, some contain very high levels of certain B vitamins. Before taking a high-dose supplement, talk with a clinician.

Older adults may require higher dosages of some B vitamins. Vitamin B-complex supplements may help with certain health problems. If a person has any of the conditions listed below, they may benefit from taking a supplement that contains B vitamins:.

Some research suggests that certain B vitamins could help prevent migraine with aura, specifically:. The researchers also suggest that vitamin B-2 could help prevent migraine by influencing mitochondrial dysfunction, which occurs at the cellular level.

Authors of a review study from looked at the effects of vitamin B-2 on migraine. They report that this vitamin is well-tolerated and effective at reducing migraine frequency in adults, though they recommend further research.

Authors of a study from state that vitamin B levels play an important role in the development and presentation of depression and anxiety. They report that participants with depression or anxiety had lower levels of B than their control counterparts. If you think that you've consumed too much vitamin B complex and are having any unusual symptoms , call your doctor for advice. Nutrition Nutrition Basics Vitamins and Supplements. By Elizabeth Wolfenden Updated February 8, Jill Corleone is a registered dietitian with more than 20 years of experience.

Elizabeth Wolfenden. Elizabeth Wolfenden has been a professional freelance writer since with articles published on a variety of blogs and websites. She specializes in the areas of nutrition, health, psychology, mental health and education.

Wolfenden holds a bachelor's degree in elementary education and a master's degree in counseling from Oakland University. Talk to your doctor about how much vitamin B complex you need before you supplement. Video of the Day.