B Complex supplement health benefit, review of studies, dosage and side effects by Ray Sahelian, M.D.

How much of a vitamin B complex do you need? Nobody really knows the answer to this, but my personal opinion is that for the majority of people, there is no need to take more than one, two, or three times the RDA for the B complex vitamins on a long term basis, although higher amounts can be taken on a short term basis.
 

For an excellent daily multivitamin with vitamin B complex, please visit MultiVit-Rx, a supplement that I formulated, a daily comprehensive multivitamin for more energy and vitality. See also Vitamin-B complex coenzyme supplement for sale.

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Vitamin B coenzyme complex - Vitamin B complex supplements are the cheapest, safest, and most reliable way to improve your wellbeing and overall mental abilities. I recommend a Vitamin B complex to those who wish to improve their mood, mental clarity, and energy. The effects of vitamin B complex are subtle, especially in the young who normally have adequate dietary intake of these nutrients. Improvements in cognitive functions from vitamin B are particularly noticeable in middle age individuals and the elderly.

Most Vitamin B Complex supplements have the following:
Vitamin B 1 -- Thiamine Cocarboxylase
Vitamin B 2 -- Riboflavin Flavin Mono Nucleotide
Vitamin B 3 -- Niacin, Nicotinamide and NADH
Vitamin B 5 -- Pantothenic acid, Pantethine
Vitamin B 6 -- Pyridoxine Pyridoxal Phosphate
Vitamin-B12 -- Cyanocobalamin Dibencozide or Methylcobalamin
Folic acid  is a B vitamin
Biotin is a B vitamin

Oral or sublingual B complex
It is important to take a B complex sublingually or is oral B complex pill good enough?
A single-center, double-blinded, randomized controlled study to evaluate the relative efficacy of sublingual and oral vitamin B-complex administration in reducing total serum homocysteine levels.
J Altern Complement Med. 2006 Nov;12(9):881-5. Yazaki Y, Chow G, Mattie M. College of Naturopathic Medicine, University of Bridgeport, Bridgeport, CT.
Several commercial preparations of vitamin B complex supplements have been marketed intended to reduce elevated levels of homocysteine. Among these preparations are those that have been specifically designed for sublingual administration. This study is designed to evaluate the relative efficacy of sublingual versus orally delivered vitamin B complex in reducing serum homocysteine levels. Forty-one (41) subjects, between the ages of 50 and 80 years with total serum homocysteine concentrations exceeding 11 micromol/L, were treated with a six-week regimen of vitamin B complex. Each B complex consisted of 1000 microg vitamin B(12) (as methylcobalamin), 400 microg folate (as folic acid), and 5 mg vitamin B(6) (as pyridoxine HCl). Participants in the study were randomized into two groups designated, retrospectively, as sublingual and PO. Members of group sublingual were given a sublingually delivered vitamin B complex and a matching orally delivered placebo. Members of group PO were given an orally delivered vitamin complex and a matching sublingually delivered placebo. A statistically significant reduction in homocysteine values was observed in both groups upon completion of the 6-week protocol. Results: There was no statistically significant difference in serum homocysteine concentrations between sublingual vitamin B and oral vitamin B groups either before or after treatment, substantiating the idea that there is no difference in efficacy between the two methods of vitamin complex delivery.

Side effects
High doses of B vitamins can speed heart rate and cause insomnia.

Vitamin B Complex questions
Q. Since I have a liver disease I just learned that I'm not supposed to take niacin or niacinamide. Is there a vitamin B complex formula that doesn't have those?

   A. As far as we know, vitamin B complex supplements all contain niacin or niacinamide since it is one of the major B vitamins.

Q. Could you please tell me if you are aware of any times when someone takes vitamin b complex that they also experience weight gain?
   A. We have not heard this before regarding vitamin b complex and weight gain, but that does not mean it is not possible.

Q. Thank you so much for the vast amount of helpful information you make available on your website. With that said I have a question about b-complex vitamins. I recently found a b-complex vitamin which has reasonable amounts of each vitamin.. It is B-Right by Jarrow Formulas. This product comes in a capsule....I would like to take about half of the dose daily. Do you think that if I open the B complex capsule and only take half of the contents that i can be reasonably sure that I am getting around half the dose of each vitamin? I want to keep the ratio of each vitamin the same as to not create an imbalance.
   A. Just because a company has put together a group of vitamins together as a B complex formula -- such as the B-Right by Jarrow Formulas -- does not mean that this combination is what your body needs. As a rule I think most B complex formulas have too high amounts of these B vitamins, and therefore it is a good idea to take less. It is impossible to know for sure what the ideal B complex combination would be for yohur body since your diet is different than other people's diet and the type of foods you consume are likely to change over time.

Q. My boyfriend is taking SAME-e and B-complex vitamins, is there another type of Sex enhancer supplement that would be safe to take with them. I was interested with Passion-Rx but the web site did not recommend to take it with SAM-e. So, what is an alternative natural supplement that has the same effect that Passion-Rx produces would you suggest?
   A. SAM-e is a potent supplement that is best used by itself since it can cause side effects of overstimulation, restlessness, and insomnia if combined with a high dose B vitamin complex or herbs that have a stimulant nature. Almost all herbs used for sexual enhancement can cause stimulation, therefore we suggest not taking SAM-e the same day as these libido herbs.

Q. I had a question about B complex supplements. I noticed that all the daily values were not too much like many other b-vitamin products, but vitamin b-12 is 5,000 of the DV%. Is this amount necessary and healthy to take on a daily basis? Also I noticed it contains coenzyme-q-10, and I am 28 years of age, is it necessary for me to start taking it?
   A. The decision whether to take supplements is done case by case in consultation with a health care provider. Only a small amount of oral vitamin B 12 is absorbed. It is a good idea to take breaks from the use of most supplements, including B complex pills. Some people may decide to take a B complex supplement only 2 or 3 times a week.