A day study in 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 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 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 B vitamins may also enhance treatment response when given in combination with antidepressant medication. One study found that supplementing patients with a vitamin containing B12, B6 and folic acid led to a more enhanced and sustained antidepressant response over one year, compared to a placebo B-complex supplements may relieve stress, boost cognitive performance and reduce symptoms of depression and anxiety, even in people without B vitamin deficiencies.
Each B vitamin has a specific recommended daily amount that varies depending on gender, age and other variables like pregnancy. Pregnant and lactating women need higher amounts of B vitamins, while infants and children need less If you are deficient in B vitamins, you may need to supplement with higher doses to correct the deficiency. Recommended intake for B vitamins varies depending on age, nutrient demands, gender and health status.
However, taking supplements that contain excessively high and unnecessary quantities of B-complex vitamins could lead to serious side effects. High doses of supplemental B3 niacin may lead to vomiting, high blood sugar levels, skin flushing and even liver damage Additionally, high doses of B6 can cause nerve damage, light sensitivity and painful skin lesions 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.
Although taking B-complex supplements as directed is likely safe, consuming high doses of B3 or B6 can lead to serious side effects. Pregnant women, older adults, vegans and those with certain medical conditions may benefit from taking a B-complex supplement. Side effects are unlikely if you follow the recommended dosage, which varies depending on age, nutrient demands, gender and health. Read this article in Spanish.
This means that the quality of supplements like B vitamins may vary from one brand to the next. When shopping for vitamin B supplements, look for brands that have been tested by an independent certification organization such as the U. This can help to ensure quality. You can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online. Vitamin B supplements should be stored in a cool, dry place and out of reach of children.
B vitamins are found primarily in animal food sources and fortified cereals. But many vegetables, fruits, nuts, and legumes contain some amount of B vitamins as well. Here's a look at the common food sources. You'll note that many of the foods overlap with other B vitamins. To stay healthy, most people can get what they need by eating a varied, balanced diet filled with foods naturally rich in B vitamins, such as leafy greens, nuts, beans and legumes, whole grains, lean protein, mushrooms, and eggs.
There isn't solid evidence to support taking excessive amounts of B vitamins if you're not deficient in them. If you're not getting enough of a B vitamin from your diet, taking a vitamin B supplement may be beneficial.
Deficiency in B vitamins can cause a number of symptoms, including tiredness, anemia, loss of appetite, depression, abdominal pain, muscle cramps , hair loss, and eczema. Consult your healthcare provider to find out whether a B complex supplement is right for you. Get nutrition tips and advice to make healthy eating easier. National Institutes of Health. Updated March 26, Folate Fact Sheet for Health Professionals. Vitamin B Pantothenic Acid. Updated March 22, Updated January 15, Kennedy DO.
B vitamins and the brain: Mechanisms, dose and efficacy—A review. Paraskevi P. The role of vitamin B12 in DNA modulation mechanisms. Front Pharmacol. Vitamin b12 deficiency: Recognition and management. Am Fam Physician. Neurological disorders in vitamin B12 deficiency. Ter Arkh. Niacin Fact Sheet for Health Professionals. Vitamin supplementation as possible prophylactic treatment against migraine with aura and menstrual migraine. BioMed Research International. Updated March 30, In some cases, your doc might suggest a vitamin B12 shot.
These are usually given to peeps who have a malabsorption issue. The shots can only be prescribed by a doctor. But taking excessive amounts of certain B vitamins can lead to serious side effects. Too much niacin can cause vomiting and liver damage in extreme cases. And taking very high doses of B6 can lead to nerve damage. So, do you really need all the B vitamins? Yes x 8! If you maintain a healthy, balanced diet, you should be good to go. They can assess your levels and help you find a solution if necessary.
Here's a look at what makes these the healthiest foods for overall wellness, weight loss, and when you're in a pinch at Trader Joe's. About to go on vacation? These supplements may help you feel your best while traveling, whether you're on a boat, train, or plane. We put together a simple, nutritious…. These 27 ideas for using leftover wine prove that it's both satisfying and resourceful. Okra is a fuzzy green vegetable filled with seeds that's full of antioxidants, vitamins, and minerals.
Here's how eating this veggie can offer a bunch…. From cinnamon to maple syrup, these seasonal sips are full of tasty ingredients and cozy vibes. Bananas are already a popular fruit thanks to their sweet taste and convenient built-in packaging.
But they also have lots of health perks to offer…. Pregnant or breastfeeding teens and women need more: 2. Vitamin B12 is not naturally occurring in plant foods, so vegetarians and vegans may not get enough in their diets and may need to take a B supplement. Natural sources rich in vitamin B12 are dairy products, fish, meat, and — in particular — beef liver and clams. This type of vitamin B can also be found in fortified items like breakfast cereals and nutritional yeast.
Vitamin B12 is essential for building blood cells and maintaining healthy nerve cells in the body. As many as 15 percent of people in the United States have a vitamin B12 deficiency, which can lead to anemia. Symptoms of B12 deficiency include weakness, fatigue, constipation , weight loss, and loss of appetite. Deficiency is also damaging to the nervous system and can cause depression, confusion, and dementia. Vitamin B9, also called folic acid or folate, is a nutrient that's necessary for the body's growth and development.
The National Institutes of Health recommends that adults get micrograms mcg daily, while breast-feeding mothers need mcg a day, and pregnant teens and women should get mcg a day. Naturally occurring folate is found in many sources, including dark-green leafy vegetables, asparagus, brussels sprouts, oranges, nuts, beans, and peas.
In addition, folic acid is added to many fortified foods such as cereals and breads. Teens and women who are pregnant or planning to get pregnant may find it difficult to get enough folate, but this B vitamin is vital to a baby's health and development.
Getting enough folate prevents neural tube brain and spine birth defects in babies and promotes healthy growth. The Office of Dietary Supplements of the National Institutes of Health recommends talking with your healthcare providers about any dietary supplements you take.
By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Heart Health. By Jennifer J. Reviewed: January 5, Medically Reviewed. Reap the Health Benefits of B Vitamins.
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