Vitamin B12 is a nutrient you need for good health. It's one of eight B vitamins that help your body convert the food you eat into energy.
Learn more…. Many people boast the benefits of vitamin B-3 for treating depression. We'll explain what science says and how a niacin deficiency may be connected. Vitamin D has numerous health benefits, but it's tricky to know which supplement to choose. Here are 13 of the best vitamin D supplements, according…. This is a detailed review of vitamin D toxicity and how much vitamin D is considered too much. Toxicity is rare, but can occur with extremely high…. When taken in safe doses, magnesium can effectively prevent migraines for many people.
Learn more about if it's right for you. Folic acid supplements are generally safe — unless you take too much. Here are 4 folic acid side effects you should know about. Women over the age of 50 have increased needs for several vitamins and minerals. Here are the 10 best multivitamins for women over Taking certain dietary supplements may be beneficial for lung health. See which vitamins our registered dietitian recommends as the best for….
Health Conditions Discover Plan Connect. Medically reviewed by Natalie Olsen, R. Benefits Recommended daily intake Symptoms of deficiency Complications tied to deficiency Foods to eat Supplements Symptoms of overdose Talk to your doctor We include products we think are useful for our readers.
What are the benefits? How much vitamin B complex do you need? Can being deficient increase your risk of certain conditions? What foods is it found in? Are supplements necessary? What happens if you get too much vitamin B complex? This seal does not guarantee that the product is percent safe or effective for everyone, but it means that the product contains what is listed on the label without contaminants. In most cases, vitamin B does not interact negatively with other medications. However, certain medicines can make a vitamin B deficiency more likely.
Avocados are a major source of B vitamins. However, animal products are a major source of B vitamins, so people following restricted diets should take steps to ensure that they are getting enough of each vitamin from different dietary sources.
Learn more about vegetarian and vegan sources of vitamin B here. Whenever possible, a person should take in B vitamins by eating a variety of healthful foods. However, some people benefit from taking a B-complex supplement. People can find these supplements in health or drug stores, or they can choose between brands online. A B-complex supplement is generally safe when a person takes it as directed. Read the article in Spanish.
Most people can get the required amount of vitamins and minerals through food alone. In some cases, however, a person may need to take a supplement….
New research examines whether genetic predisposition to high vitamin D levels affects overall health and mortality risk. What are some of the best omega-3 supplements? Learn about the possible benefits of these supplements and what to look for when buying them. The best vitamin brands are transparent about their testing and quality control practices.
Here, find 14 of these brands and learn about what they…. Reanalyzing data from a s trial suggests that the amount of daily vitamin C needed for good health may be much higher than some experts currently…. Benefits and uses of B-complex vitamins. Medically reviewed by Alan Carter, Pharm.
Vitamin B complex Dosage Benefits and uses Who should take them? Side effects and risks Choosing supplements Interactions Foods Summary We include products we think are useful for our readers. What is in the vitamin B complex? Daily recommendations.
Benefits and uses. Who should take B-complex vitamins? Side effects and risks. Choosing the right vitamin B-complex supplement.
Which foods contain B vitamins? Latest news Could 'cupping' technique boost vaccine delivery? Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. On this page. Vitamin B in food Even though the B-group vitamins are found in many foods, they are water soluble and are generally quite delicate.
Thiamin B1 Thiamin is also known as vitamin B1. Good sources of thiamin wholemeal cereal grains seeds especially sesame seeds legumes wheatgerm nuts yeast pork. Thiamin deficiency Thiamin deficiency is generally found in countries where the dietary staple is white rice. Riboflavin B2 Riboflavin is primarily involved in energy production and helps vision and skin health.
Good sources of riboflavin milk yoghurt cottage cheese wholegrain breads and cereals egg white leafy green vegetables meat yeast liver kidney. Riboflavin deficiency ariboflavinosis Riboflavin deficiency or ariboflavinosis is rare and is usually seen along with other B-group vitamin deficiencies.
Niacin B3 Niacin is essential for the body to convert carbohydrates, fat and alcohol into energy. Good sources of niacin meats fish poultry milk eggs wholegrain breads and cereals nuts mushrooms all protein-containing foods. Niacin deficiency pellagra People who drink excessive amounts of alcohol or live on a diet almost exclusively based on corn are most at risk of pellagra. Excessive niacin intake Large doses of niacin produce a drug-like effect on the nervous system and on blood fats.
Pantothenic acid B5 Pantothenic acid is needed to metabolise carbohydrates, proteins, fats and alcohol as well as produce red blood cells and steroid hormones. Good sources of pantothenic acid Pantothenic acid is widespread and found in a range of foods, but some good sources include liver, meats, milk, kidneys, eggs, yeast, peanuts and legumes.
Pantothenic acid deficiency Because pantothenic acid is found in such a wide variety of foods, deficiency is extremely rare. Vitamin B6 pyridoxine Pyridoxine is needed for protein and carbohydrate metabolism, the formation of red blood cells and certain brain chemicals. Good sources of pyridoxine cereal grains legumes green and leafy vegetables fish and shellfish meat and poultry nuts liver fruit.
Pyridoxine deficiency Pyridoxine deficiency is rare. Excessive pyridoxine intake Pyridoxine toxicity is mostly due to supplementation and can lead to harmful levels in the body that can damage the nerves. Biotin B7 Biotin B7 is needed for energy metabolism , fat synthesis, amino acid metabolism and glycogen synthesis. Good sources of biotin liver cauliflower egg yolks peanuts chicken yeast mushrooms.
Folate or folic acid B9 Folate, or folic acid the synthetic form of folate which is used extensively in dietary supplements and food fortification is needed to form red blood cells, which carry oxygen around the body. Good sources of folate green leafy vegetables legumes seeds liver poultry eggs cereals citrus fruits. Since , all bread sold in Australia except organic has been fortified with folic acid.
Excessive folic acid intake Although folic acid is generally considered non-toxic, excessive intakes above 1, mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction.
Cyanocobalamin B12 Cyanocobalamin or vitamin B12 helps to produce and maintain the myelin surrounding nerve cells, mental ability, red blood cell formation and the breaking down of some fatty acids and amino acids to produce energy.
Good sources of B12 liver meat milk cheese eggs almost anything of animal origin. Vitamin B12 deficiency Because vitamin B12 is only found in foods from animal sources, people following strict vegan diets , as well as breastfed babies of vegan mothers, tend to be most commonly affected. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. Content disclaimer Content on this website is provided for information purposes only.
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