More and more people are turning to alternative medicine and the use of dietary supplements such as vitamin B complex as we strive to keep our bodies healthy. Studies continue with vitamin B complex to determine if there’s a link with this compound in preventing cancers or coronary disease. What is vitamin B complex? Is vitamin B complex safe to take? What’s the RDA? (Recommended Daily Allowance) of vitamin B complex?
What researchers do know is that vitamin B complex influences several important body functions. Vitamin B complex promotes red blood cell growth, enhances the immune system, supports metabolism, produces energy, maintains healthy skin, and supports functions of the nervous system (the American Cancer Society at www.cancer.org).
Vitamin B complex is a group of 12 water-soluble vitamins that work together to support our bodily functions. Individually, each of the B vitamins supports a different function . Four of these vitamins can be produced by the body, however eight of these vitamins are considered to be essential because our bodies cannot produce them and we need to include them in our diet. Water-soluble means that our bodies do not store these vitamins for any length of time and if there’s any excess of these vitamins, we eliminate it through urine. Since our bodies do not store these vitamins, we need to replenish our bodies daily.
The eight vitamins in vitamin B complex that are not produced by our bodies and we need to include in our daily diets are as follows:
Vitamin B1 (Thiamin or Thiamine) and Vitamin B2 (Riboflavin) work together to help produce energy in the body and they also influence the muscles, nerves, and heart.
Vitamin B3 (Niacin) maintains the health of skin, helps with producing energy, and supports the nervous and digestive system.
Vitamin B5 (Pantothenic Acid) aids in growth and development.
Vitamin B6 (Pyridoxine) helps the body break down protein and aids in maintaining the health of red blood cells, the nervous system, and the immune system.
Vitamin B7 (Biotin) supports the breakdown of protein and carbohydrates as well as the making of hormones.
Vitamin B9 (Folic Acid) is important in the production of red blood cells.
Vitamin B12 (Cobalamin) aids in the body’s growth and development, helps with the production of red blood cells, energy, and functions of the nervous system.
Altogether as a group, vitamin B complex has a broad range of important functions on our bodies. This is probably the reason why the National Academies of Science has recommended that adults over the age of 50 take vitamin B complex supplements or eat more foods enriched with the B vitamins.
Vitamin B was originally thought to be one vitamin (just like vitamin C or vitamin E is one vitamin), however, after research was done it was determined that there was actually multiple vitamins in vitamin B, so researchers changed the name from vitamin B to vitamin B complex. This has confused many of us (including me) as a result of this finding. So, there is no vitamin B, only vitamin B complex.
The best source to get any of your vitamins is through natural foods. Doctors and researchers all agree on that. It is much easier, however, to purchase vitamin supplements at your local stores. If you do purchase vitamin B complex, it’s recommended that you don’t buy the bottles that are labeled as “super” vitamin B complex, or “high potency” vitamin B complex as we only need a small amount of these B vitamins. Purchase a bottle that says “balanced” vitamin B complex or just simply “vitamin B complex”.
If you prefer to eat more natural foods that contain the B vitamins, then here’s the breakdown of what vitamins are in what foods. Keep in mind that several food sources contain more than one of the B vitamins.
Vitamin B1 is found in pork, seafood, liver, potatoes, brewer’s yeast, wheat germ, kidney beans, cereals, and peas.
Vitamin B2 is found in dairy products, cereals, liver, leafy green vegetables, and enriched bread.
Vitamin B3 is found in liver, fish, lean red meat, chicken, whole grains, and nuts.
Vitamin B5 is very plentiful and found in most foods.
Vitamin B6 can be found in fish, liver, pork, wheat germ, potatoes, chicken, and bananas.
Vitamin B7 is found in peanuts, liver, egg yolks, bananas, mushrooms, watermelons, and grapefruit.
Vitamin B9 is found in liver, fruits, mushrooms, nuts, peas, and green leafy vegetables.
Vitamin B12 is in eggs, meat, poultry, shellfish, and milk.
The American Cancer Society does state that there is some evidence that vitamin B9 (folic acid) is linked to a lower risk of colon cancer. Other studies have shown that there may also be a possible link between vitamin B6 and lower colorectal and breast cancers in women, but not all studies done on vitamin B6 show this result. There are ongoing studies being conducted for the vitamin B complex group.
As always you should check with your doctor first, before taking any vitamin supplement as a drug interaction may occur. Some medications that are prescribed for high blood pressure, Parkinson’s disease, or some anticonvulsants have had negative interactions with vitamin B compex. Always, always check with your doctor first.
Vitamin B complex is considered to be safe because it is water-soluble and our bodies will release any excess. The American Cancer Society suggests taking low doses of vitamin B complex. High doses may cause skin problems, gout, or high blood sugar levels.
The Nutritional Health Resource has suggested the Recommended Daily Allowances (RDA) for adults age 19 and up are as follows: (www.nutritionalhealthresource.com)
B1 (thiamin) 1.1 to 1.2 mg
B2 (riboflavin) 1.1 to 1.3 mg
B3 (niacin) 14 to 16 mg
B5 (pantothenic acid) 5 mg
B6 (pyridoxine) 1.3 to 1.7 mg
B7 (biotin) 30 mcg
B9 (folic acid) 400 mcg
B12 (cobalamin) 2.4 mcg
As you can see, the RDA requirements are small so there’s no need to take high doses of vitamin B complex unless it’s recommended by your doctor.
