Is it possible to take too much b complex

B vitamins are particularly important during pregnancy, when a woman should take in least mcg of folic acid every day. Ideally, this would also occur in the months before getting pregnant. In addition, pregnant women should be consuming folate — the natural form of folic acid — from food sources.

Getting the recommended amounts of folic acid and folate reduces the risk of birth defects involving the brain and spinal cord, according to the Centers for Disease Control and Prevention CDC. Pregnant women also need plenty of vitamin B Studies show that vitamin B deficiency can lead to early pregnancy loss, low birth weight, high blood pressure in the woman, and fetal abnormalities.

People who follow a vegetarian diet do not eat meat, including beef, poultry, and fish. People following a vegan diet do not eat any animal products, including meat, eggs, and dairy products.

The vitamin is present in many animal-based foods, including meat, eggs, and dairy. People who eat eggs and dairy products may be getting the B that they need from these foods, but those who eat no animal products may need supplements.

Individuals who have undergone gastric bypass surgery, also known as bariatric surgery, often need vitamin supplements. There is further evidence that many people need a multivitamin that includes B vitamins and other nutrients after this surgery, at least in the short term.

Research shows that older adults are more susceptible to vitamin B deficiency. Some evidence suggests that having higher levels of B may help slow the aging of the brain, but confirming this finding requires further research. Low levels of B and folate — a dietary equivalent of folic acid, or vitamin B-9 — may be associated with depression in older people, according to a systematic review and meta-analysis.

In addition, a study involving older Latino adults found that higher B-6 levels were linked to decreased depression symptoms. A person with any of the following health conditions may benefit from a vitamin B-complex supplement:. B vitamins are water-soluble.

This means that, most of the time, the body excretes extra B vitamins in the urine. While a standard dosage does not seem to cause harm, excessively high doses of certain B vitamins can be dangerous.

Speak with a clinician before taking very high doses of B-complex supplements. Taking a high-dose B-complex supplement can also turn the urine bright yellow. This effect is temporary and harmless. Once the kidneys get rid of the extra vitamins, the color will return to normal. Some vitamin and supplement companies use independent quality testing of their products.

Those that pass may have a seal of approval from an independent testing organization. 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. Thiamin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much thiamin? What does the Department of Health and Social Care advise? You should be able to get all the thiamin you need by eating a varied and balanced diet. If you take supplements, do not take too much as this might be harmful.

Taking mg or less a day of thiamin supplements is unlikely to cause any harm. Riboflavin vitamin B2 Riboflavin, also known as vitamin B2, helps: keep skin, eyes and the nervous system healthy the body release energy from food Good sources of riboflavin Good sources of riboflavin include: milk eggs fortified breakfast cereals mushrooms plain yoghurt UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.

How much riboflavin do I need? The amount of riboflavin adults aged 19 to 64 need is about: 1. Riboflavin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much riboflavin? You should be able to get all the riboflavin you need by eating a varied and balanced diet. Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm. Niacin vitamin B3 Niacin, also known as vitamin B3, helps: the body release energy from food keep the nervous system and skin healthy Good sources of niacin There are 2 forms of niacin: nicotinic acid and nicotinamide.

Both are found in food. Good sources of niacin include: meat fish wheat flour eggs How much niacin do I need? The amount of niacin you need is about: Niacin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much niacin? You should be able to get the amount of niacin you need by eating a varied and balanced diet. If you take niacin supplements, do not take too much as this might be harmful. Pantothenic acid Pantothenic acid has several functions, such as helping the body to release energy from food.

Good sources of pantothenic acid Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include: chicken beef liver and kidneys eggs mushrooms avocado Breakfast cereals are also a good source if they have been fortified with pantothenic acid.

How much pantothenic acid do I need? No amount has been set in the UK for how much pantothenic acid you need.

Pantothenic acid cannot be stored in the body, so you need it in your diet every day. What happens if I take too much pantothenic acid? Taking mg or less a day of pantothenic acid in supplements is unlikely to cause any harm. Vitamin B6 Vitamin B6, also known as pyridoxine, helps: the body to use and store energy from protein and carbohydrates in food the body form haemoglobin, the substance in red blood cells that carries oxygen around the body Good sources of vitamin B6 Vitamin B6 is found in a wide variety of foods, including: pork poultry, such as chicken or turkey some fish peanuts soya beans wheatgerm oats bananas milk some fortified breakfast cereals How much vitamin B6 do I need?

The amount of vitamin B6 adults aged 19 to 64 need is about: 1. The bacteria that live naturally in your bowel are also able to make vitamin B6. What happens if I take too much vitamin B6? When taking a supplement, it's important not to take too much. This will usually improve once you stop taking the supplements. It is made up of all the B vitamins in the suggested daily dose.

I had a similar neurological reaction to too much B-6 and folic acid. You will slowly recoup your nerve function if you stop taking B vitamins and concentrate on just eating healthily. Check with your doctor to see if you have a genetic condition such as hemochromatosis.

If you do - you can definitely take too much vitamin C. In this condition the liver hangs on to too much iron and seems to be more vulnerable to other toxicities. Some of us also have genes that require folate instead of folic acid - I am always searching for vitamins and foods that don't have folic acid added.

I avoid most baked goods and bread for that reason. You are smart to be asking these questions. For your privacy, only your first name from your account followed by a random number will appear with your comment. Your last name and email address will not be displayed. All rights reserved. This site is intended for informational purposes only and not to provide medical advice.

Learn how to enable it here. About ConsumerLab. Contact Us Privacy Policy. Am I wrong? Save to favorites This feature is restricted to active members. Join now to save favorites and get all member benefits, including over 1, reviews. Join Now Already a member? Our Members Asked: I thought the B vitamins were all water soluble and did not build up in the body, so you would not build up toxic levels.

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Flu Vaccines: How do different flu vaccines compare and which is best for older people? Answer: Although B vitamins are water soluble and don't stay long in your body, large doses of certain B vitamins can cause serious toxicity, as summarized below. The same is true of vitamin C , the other water soluble vitamin. Unfortunately, there is no requirement for supplement labels to warn of these toxicities. As we have shown in our B Vitamin Supplements Review , many vitamins and energy drinks exceed the established Upper Tolerable Intake Levels which vary by age for B vitamins.

If you have an established deficiency, high doses may be necessary; otherwise, remember that "more" does not necessarily mean "better. Join today to unlock all member benefits including full access to all CL Answers and over 1, reviews.

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