How Much Vitamin B Complex Should A Person Take In A Day?

How Much Vitamin B Complex Should A Person Take In A Day?

A vitamin B supplement in general contains riboflavin, pantothenic acid, folic acid, niacin, biotin, thiamin, vitamin B-6 and vitamin B-12. At since most people get enough vitamin B through their diet, those on restricted or poor diets or those with certain medical conditions may benefit from taking a vitamin B complex supplement. Always talk to Your doctor to determine if supplementation is appropriate for your situation.

Misconceptions

All B vitamins are soluble in water, which means that excessive amounts are excreted in the urine and not stored in the body . Because of this, some people mistakenly believe that taking too much of a water-soluble vitamin will not cause any adverse effects. While it is true that it is more risky to take large amounts of a fat-soluble vitamin, such as vitamin A or vitamin E, water-soluble vitamins can also cause adverse effects when taken in excess. To avoid consuming too much of any vitamin, it is prudent to be aware of the daily recommended amount of nutrients for your age and sex.

Recommended daily amount

Recommended daily amounts, established by the Institute of Medicine, are based on gender and age, and should only be used as a guide. Certain medical conditions or lifestyles can influence the recommended amount of vitamins you should receive. Generally speaking, healthier adult men and women should consume approximately 2.4 mg of vitamin B-12, 1.3 mg of vitamin B-6, 400 mcg of folic acid, 5 mg of pantothenic acid, and 30 mcg of biotin. Men need 16 mg of niacin, 1.2 mg of thiamin and 1.3 mg of riboflavin, while women should have 14 mg of niacin, 1.1 mg of thiamin and 1.1 mg of riboflavin. Pregnant and lactating women should consult their doctor, as they require more than each nutrient.

Tolerable upper levels

The maximum level of tolerable consumption is the maximum amount of a vitamin or mineral you can take without risking unpleasant side effects. Although it may be beneficial to take more than the recommended daily allowance of certain vitamins, you should never take more than the maximum tolerable level of consumption unless specifically directed by a physician. Some B vitamins, such as vitamin B-12, thiamine, biotin, pantothenic acid and riboflavin, do not have tolerable levels of consumption. This means that you are unlikely to experience adverse reactions when taking these vitamins, even if you take high doses. However, folic acid, vitamin B-6 and niacin have the maximum level of tolerable consumption.Taking more than 1,000 mg per day of folic acid, 35 mg per day of niacin or 100 mg per day of vitamin B-6 can cause unpleasant side effects. Avoid taking a vitamin B complex supplement that contains more than these amounts.

Taking too much

The most common side effects of taking a B-complex vitamin include diarrhea and abdominal cramps . More serious side effects include a tingling or reddening of the skin and temporary damage to the nerves of the extremities. The folic acid in the supplement may mask a deficiency of vitamin B-12 or may trigger a crisis in patients taking anticonvulsant medications when taken in excess. Taking too much of a vitamin B complex supplement over time can lead to certain health problems, including skin problems, high blood sugar levels, heart problems, blurred vision, gout and problems in the liver, according to the American Cancer Society. High doses of these supplements may interact negatively with certain medications. If you have consumed too much of a B-complex vitamin and are having some unusual side effect, consult your doctor for advice.

Video Tutorial: How Much B12 Should We Take?.

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