B-Complex Vitamins - Benefits, Side Effects and Dosage

11/9/2020 B-Complex Vitamins: Benefits, Side Effects and Dosage
NUTRITION u Evidence Based
B-Complex Vitamins: Benefits, Side

Effects and Dosage
Written by Jillian Kubala, MS, RD on June 7, 2018
Overview Who Should Take Them? Benefits Dosage

Side Effects Bottom Line
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B vitamins are a group of nutrients that play many important roles in your
body.
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Most people get the recommended amounts of these vitamins through
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diet alone since they are found in a wide variety of foods.
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However, factors like age, pregnancy, dietary choices, medical conditions,
genetics, medication 
A D V E R Tand alcohol
ISEMEN T use increase the body’s demand for B
vitamins.
https://www.healthline.com/nutrition/vitamin-b-complex#bottom-line 1/20
In these circumstances, supplementing with B vitamins may be necessary.
Nutritional supplements that contain all eight B vitamins are referred to as

B-complex vitamins.
Here are the health benefits of B-complex vitamins as well as dosage

recommendations and potential side effects.
What Are B-Complex Vitamins?
B-complex supplements usually pack all eight B vitamins into one pill.
B vitamins are water-soluble, which means your body does not store
them. For this reason, your diet must supply them each day.
B vitamins have many important functions and are vital for maintaining
good health.
B-complex vitamins usually contain the following:

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B1 (thiamine): Thiamine plays an essential role in metabolism by
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helping convert nutrients into energy. The richest food sourcesMore information
include pork, sunflower seeds and wheat germ (1  ).
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B2 (riboflavin): Riboflavin helps convert food into energy and also
acts as an antioxidant. Foods highest in riboflavin include organ
meats, beef and mushrooms (2  ).
B3 (niacin): Niacin plays a role in cellular signaling, metabolism and

DNA production and repair. Food sources include chicken, tuna and
lentils (3  ).
B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps

your body obtain energy from food and is also involved in hormone
and cholesterol production. Liver, fish, yogurt and avocado are all
good sources (4).
B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism,

red blood cell production and the creation of neurotransmitters.
Foods highest in this vitamin include chickpeas, salmon and
potatoes (5).
B7 (biotin): Biotin is essential for carbohydrate and fat metabolism

and regulates gene expression. Yeast, eggs, salmon, cheese and
liver are among the best food sources of biotin (6  ).
B9 (folate): Folate is needed for cell growth, amino acid metabolism,

the formation of red and white blood cells and proper cell division. It
can be found in foods like leafy greens, liver and beans or in
supplements as folic acid (7  ).
B12 (cobalamin): Perhaps the most well-known of all the B vitamins,

B12 is vital for neurological function, DNA production and red blood
cell development. B12 is found naturally in animal sources like
meats, eggs, seafood and dairy (8  ).
Although these vitamins share some characteristics, they all have unique
functions and are needed in different amounts.
Policy. SUMMARY
ACCEPTB-complex supplements usually contain all eight B vitamins More information
conveniently packed into one pill. 

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Who Should Take a B-Complex Vitamin?

Since B vitamins are found in many foods, you are most likely not at risk of
developing a deficiency as long as you follow a well-rounded diet.
However, certain circumstances increase the need for B vitamins, making

supplements necessary.
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Pregnant or Breastfeeding Women
During pregnancy, the demand for B vitamins, particularly B12 and folate,

grows to supportA Dfetal
V E R T I Sdevelopment
EMENT (9  ).
In women who are pregnant or breastfeeding, especially those who follow

vegetarian or vegan diets, supplementing with a B-complex vitamin is
crucial.
B12 or folate deficiency in pregnant or breastfeeding women can lead to

severe neurological damage or birth defects in the fetus or infant (10  ).
Older Adults
As you age, your ability to absorb vitamin B12 decreases and your
appetite declines, making it difficult for some people to get enough B12
through diet alone.
The body’s ability to release B12 from food so that it can be absorbed
depends on adequate amounts of stomach acid.
However, it’s estimated that 10–30% of people over 50 don’t produce

enough stomach acid to properly absorb B12 (11  ).
Deficiency in B12 has been linked to increased rates of depression and

mood disturbances in elderly people (12  , 13  ).
Deficiencies in vitamin B6 and folate are also common in the elderly

population (14  , 15  ).
Those With Certain Medical Conditions
People with certain medical conditions, such as celiac disease, cancer,

Crohn’s disease, alcoholism, hypothyroidism and anorexia, are more
susceptible to developing nutrient deficiencies, including B vitamins (16  ,
17  , 18  , 19  , 20  ).
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you personalized advertising. Privacy
Policy. metabolizes folate and can lead to a folate deficiency and other health
issues (21  ).
What’s more, people who have undergone certain weight-loss surgeries 

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
are also more likely to be deficient in B vitamins (22 ).
In these circumstances, patients are often advised to supplement with a

B-complex vitamin to correct or avoid deficiencies.
Vegetarians and Vegans
Vitamin B12 is naturally found in animal products like meat, dairy, eggs
and seafood.
Vegans and strict vegetarians could be at risk of developing a B12

deficiency if they don’t get enough of this vitamin through fortified foods
or supplements (23  ).
A daily B-complex vitamin can help ensure that people who choose to
follow diets that eliminate animal products are getting enough of these
important nutrients.
People Taking Certain Medications
Commonly prescribed medications can lead to a deficiency in B vitamins.
For example, proton pump inhibitors, which are medications that lower
stomach acid, can decrease the absorption of B12, while metformin, a
popular diabetes drug, can decrease levels of both B12 and folate (24  ,
25  ).
Birth control pills can also deplete several B vitamins, including B6, B12,
folate and riboflavin (26  ).
SUMMARY
Pregnancy, medical conditions, surgeries, genetic mutations,

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body absorbs and uses B vitamins.
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Health Benefits of Taking B-Complex Vitamins

While certain conditions make it necessary for some people to

supplement with B-complex vitamins, research has shown that taking a B-
complex supplement may be helpful even for people who don’t have an
increased need for these nutrients.
May Reduce Stress and Boost Mood
B-complex vitamins are often used to reduce fatigue and boost mood.
Some studies suggest that B-complex vitamins can lift your spirits and
improve your cognitive performance.
A 33-day study in 215 healthy men found that treatment with a high-dose
B-complex and mineral supplement improved general mental health and
stress and enhanced performance on cognitive tests (27  ).
Another study in young adults showed that supplementing with a

multivitamin containing high levels of B-complex vitamins for 90 days
reduced stress and mental fatigue (28  ).
May Reduce Symptoms of Anxiety or Depression
While B-complex vitamin supplements are not a cure for mental health
issues, they may help improve symptoms of depression or anxiety.
A study in 60 adults with depression showed that treatment with a B-

complex vitamin for 60 days led to significant improvements in
depression and anxiety symptoms, compared to a placebo (29  ).
B vitamins may also enhance treatment response when given in

combination with antidepressant medication.
Healthline One study found

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you vitamin containing
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Policy. B12, B6 and folic acid led to a more enhanced and sustained
antidepressant response over one year, compared to a placebo (30  ).
Note that low blood levels of certain B vitamins, including B12, B6 and 
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folate, have been linked to an increased risk of depression, which is why
it’s important to rule out nutrient deficiencies if you are experiencing

symptoms of depression (31  , 32  ).
SUMMARY
B-complex supplements may relieve stress, boost cognitive

performance and reduce symptoms of depression and anxiety,
even in people without B vitamin deficiencies.
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Recommended Dosage
Each B vitamin has a specific recommended daily amount that varies
depending on gender, age and other variables like pregnancy.
For women and men, the recommended daily intake (RDI) for B vitamins
are as follows:
Women
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B1 (Thiamine) 1.1 mg 1.2 mg
B2 (Riboflavin)
ACCEPT 1.1 mg 1.3 mg More information
B3 (Niacin) 14 mg 16 mg 
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B5 (Pantothenic 5 mg (RDI not established; 5 mg (AI)

acid) Adequate Intake, or AI,
provided)
B6 (Pyridoxine) 1.3 mg 1.3 mg
B7 (Biotin) 30 mcg (AI) 30 mcg (AI)
B9 (Folate) 400 mcg 400 mcg
B12 (Cobalamin) 2.4 mcg 2.4 mcg
Pregnant and lactating women need higher amounts of B vitamins, while

infants and children need less (33  ).
If you are deficient in B vitamins, you may need to supplement with higher
doses to correct the deficiency.
For these reasons, it’s important to choose a B-complex supplement

based on your individual requirements for each B vitamin.
Speak with your doctor regarding your specific nutrient needs based on
your age and health.
SUMMARY
Recommended intake for B vitamins varies depending on age,

nutrient demands, gender and health status.
Potential Side Effects

Since B vitamins are water-soluble, it’s unlikely that you will consume too
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a B-complex
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supplement as directed.
However, taking supplements that contain excessively high and
unnecessary quantities ofE NB-complex
ADVERTISEM T vitamins could lead to serious side 
effects.
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High doses of supplemental B3 (niacin) may lead to vomiting, high blood
sugar levels, skin flushing and even liver damage (34  ).
Additionally, high doses of B6 can cause nerve damage, light sensitivity

and painful skin lesions (35  ).
Another side effect of B-complex supplements is that it can turn urine

bright yellow.
Although discolored urine can be shocking, it’s not dangerous but simply
your body getting rid of excess vitamins that it can’t use.
If you need to take a B-complex supplement, always choose reputable

brands that volunteer to have their products independently tested by
organizations like the US Pharmacopeial Convention (USP).
SUMMARY
Although taking B-complex supplements as directed is likely

safe, consuming high doses of B3 or B6 can lead to serious side
effects.
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The Bottom Line ADVERTISEMENT


Pregnant women, older adults, vegans and those with certain medical
conditions may benefit from taking a B-complex supplement.
Taking these supplements may also improve mood, cognitive function

and symptoms of depression.
Side effects are unlikely if you follow the recommended dosage, which
varies depending on age, nutrient demands, gender and health.
If you aren’t sure if taking a B-complex supplement will benefit your

health, speak with your doctor to help you determine if it’s the right
choice for you.
Purchase B-complex supplements online.
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11/9/2020 B-Complex Vitamins: Benefits, Side Effects and Dosage

NUTRITION u Evidence Based

B-Complex Vitamins: Benefits, Side

Overview Who Should Take Them? Benefits Dosage

In these circumstances, supplementing with B vitamins may be necessary.

Nutritional supplements that contain all eight B vitamins are referred to as

Here are the health benefits of B-complex vitamins as well as dosage

What Are B-Complex Vitamins?

B-complex vitamins usually contain the following:

meats, beef and mushrooms (2  ).

B3 (niacin): Niacin plays a role in cellular signaling, metabolism and

B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps

B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism,

B7 (biotin): Biotin is essential for carbohydrate and fat metabolism

B9 (folate): Folate is needed for cell growth, amino acid metabolism,

B12 (cobalamin): Perhaps the most well-known of all the B vitamins,

ACCEPTB-complex supplements usually contain all eight B vitamins More information

conveniently packed into one pill. 

Get our weekly Men's Health email

Enter your email

Your privacy is important to us

Who Should Take a B-Complex Vitamin?

However, certain circumstances increase the need for B vitamins, making

In women who are pregnant or breastfeeding, especially those who follow

B12 or folate deficiency in pregnant or breastfeeding women can lead to

However, it’s estimated that 10–30% of people over 50 don’t produce

Deficiency in B12 has been linked to increased rates of depression and

Deficiencies in vitamin B6 and folate are also common in the elderly

Those With Certain Medical Conditions

People with certain medical conditions, such as celiac disease, cancer,

What’s more, people who have undergone certain weight-loss surgeries 

In these circumstances, patients are often advised to supplement with a

Vegetarians and Vegans

Vegans and strict vegetarians could be at risk of developing a B12

People Taking Certain Medications

Commonly prescribed medications can lead to a deficiency in B vitamins.

Pregnancy, medical conditions, surgeries, genetic mutations,

Health Benefits of Taking B-Complex Vitamins

While certain conditions make it necessary for some people to

May Reduce Stress and Boost Mood

Another study in young adults showed that supplementing with a

May Reduce Symptoms of Anxiety or Depression

A study in 60 adults with depression showed that treatment with a B-

B vitamins may also enhance treatment response when given in

Healthline One study found

it’s important to rule out nutrient deficiencies if you are experiencing

B-complex supplements may relieve stress, boost cognitive

B5 (Pantothenic 5 mg (RDI not established; 5 mg (AI)

B6 (Pyridoxine) 1.3 mg 1.3 mg

B7 (Biotin) 30 mcg (AI) 30 mcg (AI)

B9 (Folate) 400 mcg 400 mcg

B12 (Cobalamin) 2.4 mcg 2.4 mcg

Pregnant and lactating women need higher amounts of B vitamins, while

For these reasons, it’s important to choose a B-complex supplement

Recommended intake for B vitamins varies depending on age,

Potential Side Effects

Additionally, high doses of B6 can cause nerve damage, light sensitivity

Another side effect of B-complex supplements is that it can turn urine

If you need to take a B-complex supplement, always choose reputable

Although taking B-complex supplements as directed is likely

ACCEPT More information

The Bottom Line ADVERTISEMENT

Taking these supplements may also improve mood, cognitive function