We used to think that B vitamins were harmless, but we now know that too high an intake of certain B vitamins can be troublesome. Vitamin B complex supplements will contain beneficial amounts of these vitamins that can help prevent deficiencies. B vitamins also help to treat or prevent common issues with aging, such as fatigue, dry skin, brittle hair, digestive issues, and more.

1. B Vitamins Benefits
2. B Vitamins For Energy
3. B Vitamins Cancer

There are many different types of vitamin B.

This section has information on:

• thiamin (vitamin B1)
• riboflavin (vitamin B2)
• niacin (vitamin B3)
• pantothenic acid
• vitamin B6
• biotin (vitamin B7)
• folate and folic acid
• vitamin B12

Thiamin (vitamin B1)

Thiamin, also known as vitamin B1, helps:

• break down and release energy from food
• keep the nervous system healthy

Good sources of thiamin

Thiamin is found in many types of food.

Good sources include:

• peas
• fresh and dried fruit
• eggs
• wholegrain breads
• some fortified breakfast cereals
• liver

How much thiamin do I need?

The amount of thiamin adults (aged 19 to 64) need is:

• 1mg a day for men
• 0.8mg a day for women

You should be able to get all the thiamin you need from your daily diet.

Thiamin cannot be stored in the body, so you need it in your diet every day.

See the full government dietary recommendations (PDF, 148kb) for levels for children and older adults.

What happens if I take too much thiamin?

There's not enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.

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 100mg 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
• rice

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:

• 1.3mg a day for men
• 1.1mg a day for women

You should be able to get all the riboflavin you need from your daily diet.

Riboflavin cannot be stored in the body, so you need it in your diet every day.

See the full government dietary recommendations (PDF, 148kb) for levels for children and older adults.

What happens if I take too much riboflavin?

There's not enough evidence to know what the effects might be of taking high doses of riboflavin supplements each day.

What does the Department of Health and Social Care advise?

You should be able to get all the riboflavin you need by eating a varied and balanced diet.

If you take supplements, do not take too much as this might be harmful.

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:

• release energy from the foods we eat
• 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
• milk

How much niacin do I need?

The amount of niacin you need is about:

• 16.5mg a day for men
• 13.2mg a day for women

You should be able to get all the niacin you need from your daily diet.

Niacin cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much niacin?

Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage.

There's not enough evidence to know what the effects might be of taking high daily doses of nicotinamide supplements.

What does the Department of Health and Social Care advise?

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.

Taking 17mg or less of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, is unlikely to cause any harm.

Pantothenic acid

Pantothenic acid has several functions, such as helping to release energy from food.

Good sources of pantothenic acid

Pantothenic acid is found in almost all meats and vegetables, including:

• chicken
• beef
• potatoes
• porridge
• tomatoes
• kidney
• eggs
• broccoli
• wholegrains, such as brown rice and wholemeal bread

Breakfast cereals are also a good source if they have been fortified with pantothenic acid.

B Vitamins Benefits

How much pantothenic acid do I need?

You should be able to get all the pantothenic acid you need from your daily diet, as it's found in many foods.

Pantothenic acid cannot be stored in the body, so you need it in your diet every day.

Breakin' 2: Electric Boogaloo (1984) Soundtracks. Soundtrack Credits. Oye Mamacita Performed by Rags and Riches Written. Music by David Storrs Written by Ice-T and David Storrs. Download Audio Books.

What happens if I take too much pantothenic acid?

There's not enough evidence to know what the effects might be of taking high daily doses of pantothenic acid supplements.

What does the Department of Health and Social Care advise?

You should be able to get all the pantothenic acid you need by eating a varied and balanced diet.

If you take supplements, do not take too much as this might be harmful.

Taking 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm.

Vitamin B6

Vitamin B6, also known as pyridoxine, helps:

• allow the body to use and store energy from protein and carbohydrates in food
• 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
• fish
• bread
• wholegrain cereals, such as oatmeal, wheatgerm and brown rice
• eggs
• vegetables
• soya beans
• peanuts
• milk
• potatoes
• some fortified breakfast cereals

How much vitamin B6 do I need?

The amount of vitamin B6 adults (aged 19 to 64) need is about:

• 1.4mg a day for men
• 1.2mg a day for women

You should be able to get all the vitamin B6 you need from your daily diet.

See the full government dietary recommendations (PDF, 148kb) for levels for children and older adults.

What happens if I take too much vitamin B6?

When taking a supplement, it's important not to take too much.

Taking more than 200mg a day of vitamin B6 for a long time can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.

This will usually improve once you stop taking the supplements.

But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.

Taking doses of 10 to 200mg a day for short periods may not cause any harm.

But there's not enough evidence to say how long these doses could be taken for safely.

What does the Department of Health and Social Care advise?

You should be able to get the vitamin B6 you need by eating a varied and balanced diet.

If you take vitamin B6 supplements, do not take too much as this could be harmful.

Do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor.

Biotin (vitamin B7)

Biotin is needed in very small amounts to help the body break down fat.

The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need any additional biotin from the diet.

Biotin is also found in a wide range of foods, but only at very low levels.

What happens if I take too much biotin?

There's not enough evidence to know what the effects might be of taking high daily doses of biotin supplements.

What does the Department of Health and Social Care advise?

You should be able to get all the biotin you need by eating a varied and balanced diet.

If you take biotin supplements, do not take too much as this might be harmful.

Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.

Folate and folic acid

Folate is a B vitamin found in many foods. The man-made form of folate is called folic acid.

Folate is also known as folacin and vitamin B9.

Folate helps:

• the body form healthy red blood cells
• reduce the risk of central neural tube defects, such as spina bifida, in unborn babies

A lack of folate could lead to folate deficiency anaemia.

Good sources of folate

Folate is found in small amounts in many foods.

Good sources include:

• broccoli
• brussels sprouts
• liver (but avoid this during pregnancy)
• leafy green vegetables, such as cabbage and spinach
• peas
• chickpeas
• breakfast cereals fortified with folic acid

How much folate do I need?

Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).

There are no long-term stores in the body, so you need to eat folate-containing foods frequently.

Most people should be able to get the amount they need by eating a varied and balanced diet.

If you're pregnant or could get pregnant

If you're pregnant, trying for a baby or could get pregnant, it's recommended that you take a 400 microgram folic acid supplement daily until you're 12 weeks pregnant.

Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there's a chance you might get pregnant.

This is to help prevent birth defects, such as spina bifida, in your baby.

Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they're 12 weeks pregnant.

This is important and unlikely to cause harm, as it's taken on a short-term basis, but speak to your doctor first.

Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.

What happens if I take too much folic acid?

Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if it's not spotted and treated.

This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.

What does the Department of Health and Social Care advise?

The Department of Health and Social Care recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant.

Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet.

If you're taking folic acid supplements, it's important not to take too much as this could be harmful.

Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.

Vitamin B12

Vitamin B12 is involved in:

• making red blood cells and keeping the nervous system healthy
• releasing energy from food
• using folic acid

A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.

Good sources of vitamin B12

Good sources include:

• meat
• salmon
• cod
• milk
• cheese
• eggs
• some fortified breakfast cereals

How much vitamin B12 do I need?

Adults (aged 19 to 64) need about 1.5 microgram a day of vitamin B12.

If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.

But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.

Read about the vegan diet for nutrition information and advice.

See the full government dietary recommendations (PDF, 148kb) for levels for children and older adults.

What happens if I take too much vitamin B12?

There's not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.

What does the Department of Health and Social Care advise?

You should be able to get all the vitamin B12 you need by eating a varied and balanced diet.

If you take vitamin B12 supplements, do not take too much as this could be harmful.

Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.

Page last reviewed: 3 March 2017
Next review due: 3 March 2020

B vitamins are a class of water-soluble vitamins that play important roles in cellmetabolism. Though these vitamins share similar names, they are chemically distinct compounds that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific number or name of each vitamin: B₁ = thiamine, B₂ = riboflavin, B₃ = niacin, etc. Some are better known by name than number: niacin, pantothenic acid, biotin and folate.

Each B vitamin is either a cofactor (generally a coenzyme) for key metabolic processes or is a precursor needed to make one.

List of B vitamins[edit]

Note: other substances once thought to be vitamins were given numbers in the B-vitamin numbering scheme, but were subsequently discovered to be either not essential for life or manufactured by the body, thus not meeting the two essential qualifiers for a vitamin. See section #Related compounds for numbers 4, 8, 10, 11, and others.

Molecular functions[edit]

Deficiencies[edit]

Several named vitamin deficiency diseases may result from the lack of sufficient B vitamins. Deficiencies of other B vitamins result in symptoms that are not part of a named deficiency disease.

Side effects[edit]

Because water-soluble B vitamins are eliminated in the urine, taking large doses of certain B vitamins usually only produces transient side-effects (only exception is pyridoxine). General side effects may include restlessness, nausea and insomnia. These side-effects are almost always caused by dietary supplements and not foodstuffs.

Sources[edit]

B vitamins are found in highest abundance in meat. They are also found in small quantities in whole unprocessed carbohydrate based foods. Processed carbohydrates such as sugar and white flour tend to have lower B vitamin than their unprocessed counterparts. For this reason, it is required by law in many countries (including the United States) that the B vitamins thiamine, riboflavin, niacin, and folic acid be added back to white flour after processing. This is sometimes called 'Enriched Flour' on food labels. B vitamins are particularly concentrated in meat such as turkey, tuna and liver.^[18] Good sources for B vitamins include legumes (pulses or beans), whole grains, potatoes, bananas, chili peppers, tempeh, nutritional yeast, brewer's yeast, and molasses. Although the yeast used to make beer results in beers being a source of B vitamins,^[19] their bioavailability ranges from poor to negative as drinking ethanol inhibits absorption of thiamine (B₁),^[20][21] riboflavin (B₂),^[22] niacin (B₃),^[23] biotin (B₇),^[24] and folic acid (B₉).^[25][26] In addition, each of the preceding studies further emphasizes that elevated consumption of beer and other alcoholic beverages results in a net deficit of those B vitamins and the health risks associated with such deficiencies.

The B₁₂ vitamin is not abundantly available from plant products,^[27] making B₁₂ deficiency a legitimate concern for vegans. Manufacturers of plant-based foods will sometimes report B₁₂ content, leading to confusion about what sources yield B₁₂. The confusion arises because the standard US Pharmacopeia (USP) method for measuring the B₁₂ content does not measure the B₁₂ directly. Instead, it measures a bacterial response to the food. Chemical variants of the B₁₂ vitamin found in plant sources are active for bacteria, but cannot be used by the human body. This same phenomenon can cause significant over-reporting of B₁₂ content in other types of foods as well.^[28]

A popular way of increasing one's vitamin B intake is through the use of dietary supplements. B vitamins are commonly added to energy drinks, many of which have been marketed with large amounts of B vitamins^[29] with claims that this will cause the consumer to 'sail through your day without feeling jittery or tense.'^[29] Some nutritionists have been critical of these claims, pointing out for instance that while B vitamins do 'help unlock the energy in foods,' most Americans acquire the necessary amounts easily in their diets.^[29]

Because they are soluble in water, excess B vitamins are generally readily excreted, although individual absorption, use and metabolism may vary..'^[29] The elderly and athletes may need to supplement their intake of B₁₂ and other B vitamins due to problems in absorption and increased needs for energy production.^{[medical citation needed]} In cases of severe deficiency, B vitamins, especially B₁₂, may also be delivered by injection to reverse deficiencies.^{[30][unreliable medical source?]} Both type 1 and type 2 diabetics may also be advised to supplement thiamine based on high prevalence of low plasma thiamine concentration and increased thiamine clearance associated with diabetes.^[31] Also, Vitamin B₉ (folic acid) deficiency in early embryo development has been linked to neural tube defects. Thus, women planning to become pregnant are usually encouraged to increase daily dietary folic acid intake and/or take a supplement.^[32]

Discovery[edit]

Related compounds[edit]

Many of the following substances have been referred to as vitamins as they were once believed to be vitamins. They are no longer considered as such, and the numbers that were assigned to them now form the 'gaps' in the true series of B-complex vitamins described above (e.g., there is no vitamin B₄). Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value and may even be toxic under certain conditions.

• Vitamin B₄: can refer to the distinct chemicals choline, adenine, or carnitine.^[36][37] Choline is synthesized by the human body, but not sufficiently to maintain good health, and is now considered an essential dietary nutrient.^[38] Adenine is a nucleobase synthesized by the human body.^[39] Carnitine is an essential dietary nutrient for certain worms, but not for humans.^[40]
• Vitamin B₈: adenosine monophosphate (AMP), also known as adenylic acid.^[41] Vitamin B₈ may also refer to inositol.^[42]
• Vitamin B₁₀: para-aminobenzoic acid (pABA or PABA), a chemical component of the folate molecule produced by plants and bacteria, and found in many foods.^[43][44] It is best known as a UV-blocking sunscreen applied to the skin, and is sometimes taken orally for certain medical conditions.^[43][45]
• Vitamin B₁₁: pteryl-hepta-glutamic acid (PHGA; chick growth factor). Vitamin Bc-conjugate was also found to be identical to PHGA.^{[citation needed]}
• Vitamin B₁₃: orotic acid.^[46]
• Vitamin B₁₄: cell proliferant, anti-anemia, rat growth factor, and antitumor pterin phosphate named by Earl R. Norris. Isolated from human urine at 0.33ppm (later in blood), but later abandoned by him as further evidence did not confirm this. He also claimed this was not xanthopterin.
• Vitamin B₁₅: pangamic acid,^[46] also known as pangamate. Promoted in various forms as a dietary supplement and drug; considered unsafe and subject to seizure by the US Food and Drug Administration.^[47]
• Vitamin B₁₆: dimethylglycine (DMG)^[48] is synthesized by the human body from choline.
• Vitamin B₁₇: pseudoscientific name for the poisonous compound amygdalin, also known as the equally pseudoscientific name 'nitrilosides' despite the fact that it is a single compound. Amygdalin can be found in various plants, but is most commonly extracted from apricot pits and other similar fruit kernels. Amygdalin is hydrolyzed by various intestinal enzymes to form, among other things, hydrogen cyanide, which is toxic to human beings when exposed to a high enough dosage. Some proponents claim that amygdalin is effective in cancer treatment and prevention, despite its toxicity and a severe lack of scientific evidence.^[49]
• Vitamin B₂₀: L-carnitine.^[48]
• Vitamin B_f: carnitine.^[41]
• Vitamin B_m: myo-inositol, also called 'mouse antialopaecia factor'.^[50]
• Vitamin B_p: 'antiperosis factor', which prevents perosis, a leg disorder, in chicks; can be replaced by choline and manganese salts.^[40][41][51]
• Vitamin B_T: carnitine.^[52][40]
• Vitamin B_v: a type of B₆ other than pyridoxine.
• Vitamin B_W: a type of biotin other than d-biotin.
• Vitamin B_x: an alternative name for both pABA (see vitamin B₁₀) and pantothenic acid.^[40][45]

References[edit]

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