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The vitamins that keep going, and going, and going ...
The B complex vitamins work together in your body as coenzymes to help maintain proper growth and development of some body systems as well as give you energy.
The B complex vitamins consist of such vitamins as B-1, B-2, B-3, B-6, B-12, and folic acid, among others. They work as a group to convert carbohydrates, proteins, and fats into useful energy, as well as maintain healthy nerves, red blood cells, mucous membranes, eyes, hair, and skin. Imagine -- beautiful skin and hair from the inside out!
Taking B complex vitamins can also prevent such maladies as pellagra, beriberi, and anemia, as well as help with symptoms such as lack of energy, dry skin, and cracked lips.
Quick Facts About B Complex Vitamins
- The RDA for the individual vitamins in a B complex vary, but generally they are around 2 mg or less.
- Foods rich in B complex vitamins include whole grains like rice, wheat, or rye, as well as liver, green leafy vegetables, eggs, fish, meat, poultry, nuts, and beans.
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You May Need More B Complex Vitamins if You Have (or Have Had)
- History of alcohol or drug abuse
- Chronic malnutrition
- Portion of your gastrointestinal tract removed
- Recent injury or severe burns
- Recent surgery or illness
Or if You're
- Pregnant or breastfeeding (consult your doctor)
- Taking oral contraceptives or estrogen
- Over age 55
- Someone who rarely eats fresh fruits or vegetables
- Under excessive stress
- Taking antibiotics or sulfonamides
- Taking such medications as tricyclic antidepressants, nicotinic acid or nicotinamide, isoniazid, cycloserine, or penicillamine
- Following a low-calorie weight-loss diet
- A strict vegetarian or vegan
What Works Best -- and Worst -- with B Complex Vitamins
- B vitamins work together to help to keep your body functioning. So if you are taking individual B vitamins and you increase your intake of one B vitamin, you should increase the others by a proportionate amount. If you are taking a B vitamin complex, the components are already proportionate and balanced for you.
- Alcohol decreases the absorption of some B vitamins.
- Tobacco decreases absorption, so smokers may require supplemental B complex vitamins.
- Absorption is maximized when ingested with food.
Forms Available
- Commonly available as caplets or tablets.
- Some formulations also contain vitamin C, iron, or zinc.
- Brewer's yeast is a low-potency source of a variety of B vitamins.
- Components of a B complex can be found as individual supplements.
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Comments on B Complex Vitamins
The following vitamins may be included in a B complex formula:
- Vitamin B-1 (Thiamin): plays a key role in the body's energy production. Vitamin B-1 acts as a catalyst, helping convert carbohydrates into energy. Helps keep nerves, muscles, and the heart working properly.
- Vitamin B-2 (Riboflavin): key to the functions that keep energy flowing. Along with the other B vitamins, vitamin B-2 metabolizes fatty acids, protein, and carbohydrates. Essential to keep eyes, skin, hair, and nails healthy, mucous membranes moist, and red blood cells in optimum condition.
- Vitamin B-3 (Niacin): helps lower triglycerides and provides numerous cardiovascular benefits. Helps the body's production of energy, synthesizes hormones, creates red blood cells, promotes healing through its antioxidant properties, and helps keeps skin clear.
- Vitamin B-5 (Pantothenic acid): like other B vitamins, this nutrient is essential for a wide variety of processes. It helps with red blood cell creation, antibody production, neurotransmitter formation, and many other functions.
- Vitamin B-6 (Pyridoxine): this coenzyme works with more than 60 different enzymes to help decrease the risk of heart disease, produce energy, maintain normal nerve functions, build red blood cells, and keep the immune system running smoothly.
- Vitamin B-7 (Biotin): while not a major B complex vitamin, biotin is just as important for converting carbohydrates, proteins, and fats into energy and creating numerous enzymes.
- Vitamin B-9 (Folic acid): helps prevent birth defects. Essential for the proper development and division of red blood cells, the creation of RNA and DNA, and protein synthesis.
- Vitamin B-12 (Cobalamin): keeps red blood cells red; creates energy from fats, proteins, and carbohydrates; works with folic acid to synthesize DNA; and maintains myelin (a nerve fiber covering) to keep neurotransmitters firing away.
- Choline: a minor B complex vitamin that helps metabolize carbohydrates, fats, and proteins, maintain healthy nerves, and promote normal cell functions.
- Inositol: a minor B complex vitamin that helps metabolize fats into energy, transport lipids out of the liver, and promote normal nerve and cell functions.
- Para-Aminobenzoic Acid (PABA): this minor B complex vitamin helps your body produce folic acid; metabolize carbohydrates, proteins, and fats; and protect your skin against ultraviolet (UV) rays when used topically.
Special Considerations
People have different needs when it comes to B-complex vitamins. Making sure that the following B vitamins are included in their supplements may benefit the following groups:
Women taking oral contraceptives Pregnant womenSeniors- All the B complex vitamins
Vegetarians
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Known Benefits of B Complex Vitamins
- Essential for proper growth and development.
- Help metabolize carbohydrates, fats, and proteins and convert them into useful energy.
- Help maintain healthy nerves, mucous membranes, red blood cells, eyes, skin, hair, muscles, digestive system, and heart.
- Can prevent maladies like beriberi, pellagra, and anemia.
- Can help with such symptoms as dry, flaky skin, cracked lips, and general lack of energy.
Dietary Sources
Food Tips
- Use food as soon as possible to prevent vitamin degradation. Fresh vegetables and fruits are especially susceptible to vitamin loss after they are harvested.
- Eat whole, fresh foods whenever possible. Processing is a major culprit in robbing foods of their natural vitamin content.
- Cook vegetables in a small amount of water, briefly, to preserve their nutrient content. Fresh produce has the highest concentration of vitamins, followed by frozen, and then canned.
- Light, oxygen, and heat destroy many vitamins, so keep this in mind when storing your food. A cool, dark place is usually best.
When and How to Take B Complex Vitamins
- Take with food or immediately after meals to enhance absorption.
- Swallow tablets whole with a glass of water.
What to Take with B Complex Vitamins
- Absorption is generally maximized when taken with food, either with or immediately after a meal.
What Not to Take with B Complex Vitamins
- Alcohol decreases absorption of some B vitamins.
- Tobacco decreases absorption of many B vitamins.
Storage
- Keep B complex vitamins in a cool, dry place away from light and moisture.
- Don't store them in your bathroom medicine cabinet, as heat and moisture can make multivitamins less effective. A refrigerator may also be too moist and/or cold. A cabinet or drawer is best.
- Store safely out of children's reach.
Recommended Daily Allowance for B Complex Vitamins
RDA (recommended daily allowance) values are set as the minimum needed to offset deficiency or disease, not as an actual value needed for optimum health.
The following amounts for the Adult RDA for individual B vitamins are shown in mcg (micrograms) and mg (milligrams).
Note: Biotin (B-7) and pantothenic acid (B-5) have no official RDAs. A provisional daily allowance for biotin is 30 to 100 mcg per day for healthy adults; for pantothenic acid, from 4 to 7 mg per day. Choline, inositol, and para-aminobenzoic acid (PABA) have no RDAs.
| VITAMIN | RDA/MEN | RDA/WOMEN |
|---|
Vitamin B-1
Vitamin B-2
Vitamin B-3
Vitamin B-6
Folic acid (B-9)
Vitamin B-12
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1.5 mg
1.7 mg
19 mg
2.0 mg
2.0 mcg
200 mcg
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1.1 mg
1.3 mg
15 mg
1.6 mg
2.0 mcg
180 mcg
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Warnings
Consult a physician before use or do not use vitamin B complex if:- You intend to start a high-dose supplement program.
- You are pregnant or intend to be.
B Complex Vitamins May Have Interactions with the Following
The following drugs and substances may interfere with or negate the uptake and absorption of some B complex vitamins -- especially with heavy or long-term use. Check with your doctor for specific advice.
- Alcohol
- Antibiotics
- Anticonvulsants
- Antihypertensives
- Aspirin
- Barbiturates
- Cholesterol-lowering drugs
- Corticosteroids
- Cycloserine
- Diuretics
- Estrogens
- Isoniazid
- Oral antidiabetics such as metformin
- Penicillamine
- Phenothiazines
- Tobacco
- Tricyclic antidepressants
Possible Signs of Overdose
- Abdominal cramps or pain
- Depression in predisposed individuals
- Diarrhea
- Discolored urine
- Dizziness
- Fever
- Fishy body odor
- Flushing
- Gastrointestinal problems
- Headache
- Hyperactivity
- Jaundice
- Liver problems
- Loss of muscle coordination
- Nausea
- Numbness in feet and hands
- Skin rash or eruptions
- Unsteady gait
- Vomiting
- Weight loss
What to Do in Case of Overdose
Stop using B complex and contact your healthcare provider.
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Sources & Further Reading
Books
1. Basu, TK and Dickerson, JW.Vitamins in Human Health and Disease. CAB INTL, UK 1996.
2. Bendich, A and Deckelbaum, RJ.Preventive Nutrition: The Comprehensive Guide for Health Professionals. Humana Press. Totowa, NJ 1997.
3. Dell, BL and Sunde, RA.Handbook of Nutritionally Essential Mineral Elements. Marcel Dekker, Inc. New York, NY 1997.
4. Fauci et al. Harrison's Principles of Internal Medicine, Fourteenth Ed. McGraw-Hill Co., Inc. 1998.
5. Groff, JL, Gropper, SS, Hunt, SM.Advanced Nutrition and Human Metabolism, Second Ed. West Pub. Co. St. Paul, MN 1995.
6. Hendler, SS.The Doctors' Vitamin and Mineral Encyclopedia. Fireside. New York, NY 1990.
7. Kastrup EK et al. Drug Facts and Comparisons. Facts and Comparisons.
8. Lieberman, S and Bruning, N.The Real Vitamin & Mineral Book, Second Ed. Avery Publishing Group. Garden City, NY 1997.
9. Machlin, LJ.Handbook of Vitamins, Second Ed. Marcel Dekker, Inc. New York, NY 1991.
10. Meletis, CD and Jacobs, T.The Practitioner's Guide to Drug-Nutrient and Nutrient-Nutrient Interactions. 1996.
11. Papas, AM et al. Antioxidant Status, Diet, Nutrition and Health. CRC Press, LLC. Boca Raton, FL 1999.
12. Pence, BC and Dunn, DM.Nutrition & Women's Cancers. CRC Press, LLC. Boca Raton, FL 1998.
13. Werbach, MR.Nutritional Influences on Illness, Second Ed. Third Line Press. Tarzana, CA 1996.
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