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Is it OK to take B-complex everyday?

You're unlikely to get too much vitamin B complex from your diet. That's because B complex vitamins are water soluble. That means they aren't stored in your body but are excreted in your urine daily. You're also unlikely to get too much vitamin B if you're taking any supplementation as directed.

healthline.com - Vitamin B Complex: Benefits, Side Effects, Dosage, Foods & More

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. What are the health benefits of B Complex vitamins? B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism. Vitamin B complex may help prevent infections and help support or promote: cell health

growth of red blood cells

energy levels

eyesight

brain function

digestion

appetite

proper nerve function

hormones and cholesterol production

cardiovascular health

muscle tone For those who pregnant B vitamins are especially important for those who are pregnant or breastfeeding. These vitamins aid in fetal brain development, and they reduce the risk of birth defects. For people who are expecting, B vitamins may help manage energy levels, ease nausea, and lower the risk of developing preeclampsia. For boosting testosterone B vitamins are sometimes included in “testosterone-boosting” supplements and are thought to increase testosterone levels in men, which naturally decrease with age. However, human studies confirming these claims are lacking. In spite of the lack of evidence for any testosterone-boosting effects, because B vitamins are helpful in hormone regulation, it’s possible that B vitamins may help regulate male hormones as well as female hormones. What foods is it found in? Lots of foods contain B vitamins, making it easy to get enough from your diet. It’s best to get your B vitamins from a wide variety of food sources. This helps ensure you’re getting enough of each type. You can find vitamin B in: milk

cheese

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eggs

liver and kidney

meat, such as chicken and red meat

fish, such as tuna, mackerel, and salmon

shellfish, such as oysters and clams

dark green vegetables, such as spinach and kale

vegetables, such as beets, avocados, and potatoes

whole grains and cereals

beans, such as kidney beans, black beans, and chickpeas

nuts and seeds

fruits, such as citrus, banana, and watermelon

soy products, such as soy milk and tempeh

soy milk and tempeh blackstrap molasses

blackstrap molasses wheat germ

wheat germ yeast and nutritional yeast

How can you tell if you’re deficient? Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient, especially if you’ve been taking certain medications for a while, such as proton pump inhibitors, or if you follow a very strict vegan or vegetarian diet. The following symptoms may signal you’re not getting enough B vitamins: skin rashes

cracks around the mouth

scaly skin on the lips

swollen tongue

fatigue

weakness

anemia

confusion

irritability or depression

nausea

abdominal cramps

diarrhea

constipation

numbness or tingling in the feet and hands If you’re experiencing any of these symptoms and aren’t sure why, make an appointment to talk with your doctor. Although it’s possible that you’re experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps. Are supplements necessary? Most people get enough B vitamins through their diet. Whole foods are also the best way for your body to absorb these vitamins. It’s not necessary to take a supplement unless your doctor has confirmed that you’re deficient in a specific B vitamin. If they note a deficiency, they’ll most likely tell you whether you should take a specific B supplement or add a vitamin B complex supplement to your routine. You may be more likely to need supplementation if you: are age 50 or older

are pregnant

have certain chronic health conditions

take certain long-term medications

eat a strictly meat-free diet One thing to keep in mind: Supplements aren’t regulated by the Food and Drug Administration (FDA), so you should only buy from a trusted, reputable brand. This helps ensure you’re taking a high quality product without any questionable additives. If your doctor has noted a deficiency, they may be able to recommend a specific brand of supplements. You should always read all labels carefully and follow any directions given by the manufacturer. If you have questions about the dosage, talk with your doctor. What happens if you get too much vitamin B complex? You’re unlikely to get too much vitamin B complex from your diet. That’s because B complex vitamins are water soluble. That means they aren’t stored in your body but are excreted in your urine daily. You’re also unlikely to get too much vitamin B if you’re taking any supplementation as directed. That said, as with most supplements, it’s possible to consume too much at once — especially if you’re taking a supplement without receiving a deficiency diagnosis from your doctor. When consumed in excess, a few different B vitamins can have specific side effects. For instance: Vitamin B6. Too much B6 may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs.

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Too much B6 may lead to peripheral neuropathy, which is a loss of feeling in the arms and legs. Folate or folic acid. Too much of this vitamin can cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage. Too much of this vitamin can cover up the symptoms of a vitamin B12 deficiency, which can eventually lead to nervous system damage. Niacin. Too much niacin may cause skin flushes. Long-term excessive use may lead to liver damage. While there isn’t enough research to say exactly what will happen if you consume too much B complex, more is not necessarily better, especially over the long term.

healthline.com - Vitamin B Complex: Benefits, Side Effects, Dosage, Foods & More

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