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Since B vitamins are found in many foods, you are most likely not at fara of developing a deficiency as long as you follow a well-rounded diet. This includes:. During pregnancy, the demand for B vitamins, particularly B12 and folate, grows. However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects. While B-complex vitamin supplements are not a cure for mental health conditions, they may help improve symptoms of depression or anxiety.
Some studies suggest that B vitamins can lift your spirits and improve your cognitive performance.
B vitamins are a group of nutrients that play many important roles in your body. For this reason, your diet must supply them each day. 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. High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing , and even liver damage.
Consider speaking with a healthcare professional about your specific nutrient needs based on your age and health. People with certain medical conditions are more likely to develop deficiencies in nutrients like B vitamins. In people who are pregnant or breastfeeding or chestfeeding — especially those who follow vegetarian or vegan diets — supplementing with a B-complex vitamin is crucial. Join Bezzy on the web or mobile app.
For women and men, the recommended daily intake RDI for B vitamins is as follows:. For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, whereas metformin, a popular diabetes drug, can decrease levels of both B12 and folate. B-complex supplements usually pack all 8 B vitamins into 1 pill. Each B vitamin has a specific recommended daglig amount that varies depending on biological sex, age, and other factors like pregnancy.
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Vitamin B12 is naturally found in animal products like meat, dairy, eggs, and seafood. There are 8 types of B vitamins and are found in a variety of foods. B12 or folate deficiency during pregnancy or while nursing can lead to severe neurological damage or birth defects in the fetus or infant. However, certain circumstances increase the need for B vitamins, making supplements necessary. Another study in healthy adults showed that supplementing with a multivitamin containing high levels of B-complex vitamins for 90 days reduced negativ mood symptoms.
Benefits, Side Effects, and Dosage of B-Complex Vitamins
Nutritional supplements that contain all 8 B vitamins are referred to as B-complex vitamins or vitamin B complex. 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. In these circumstances, people are often advised to supplement with a B-complex vitamin to correct or prevent deficiencies. They have many important functions and are vital for maintaining good health.
A systematic review found that B vitamins may help to boost mood and brain health. The recommended intake for B vitamins varies depending on age, nutrient demands, biological sex, and health status. Pregnancy, medical conditions, surgeries, genetics, medications, dietary restrictions, and age can all affect how your body absorbs and uses B vitamins. B-complex vitamins are often used to reduce fatigue and boost mood.
Taking a B-complex vitamin may benefit your health if you do not get enough B vitamins from other sources. This can include people who are pregnant, vegan, or have certain medical conditions. Bezzy communities provide meaningful connections with others living with chronic conditions. This is because they are needed to support fetal development. B vitamins are water-soluble , which means your body does not store them.
If you are deficient in B vitamins, you may need to supplement with higher doses to address the deficiency. In these circumstances, supplementing with B vitamins may be necessary. However, certain factors may mean your body needs more B vitamins. This means most people get the recommended amounts of these vitamins through diet alone. Vitamin B complex supplements usually contain the following:. B-complex supplements may boost your mood and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
Here are the health benefits of B-complex vitamins, as well as dosage recommendations and potential side effects. Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts. If you take medications to reduce stomach acid in order to treat acid återflöde ofta syftande på syrauppstötning från magen or heartburn, this can also inhibit your B12 absorption.