Whether or not you should supplement vitamin b is a difficult question, because Vitamin B is actually made up of several B vitamins that work together in the body, with each of the B vitamins performing unique and important functions.
This group includes the following:
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Cyanocobalamin (B12)
Folic acid
These vitamins are essential for:
– The breakdown of carbohydrates into glucose (this provides energy for the body)
– The breakdown of fats and proteins (which aids the normal functioning of the nervous system)
– Muscle tone in the stomach and intestinal tract
– Healthy skin, hair & eyes
Most people will be familiar with vitamin B12 supplements, which are often recommended for vegan since their main source are animal products. If you are a vegan do a blood test and speak to your doctor about possible supplementation.
But there are also a few vitamin bs that can potentially be dangerous in large amounts. For example, a vitamin B6 overdose can cause nerve damage.
This usually only happens when you consume more than 200-300 mg per day, which only a supplement and no normal diet would provide. So make sure to go off your B6 supplement if you notice any unusual sensations like numbness or tingling.
Too much B3 can also cause problems, usually when taking doses larger than 2,000 to 3,000 mg per day. Such doses are sometimes recommended in an effort to lower cholesterol, but side effects include itching, nervousness and headaches.
Talk to your doctor and don’t take such high doses unless you are under medical supervision.
The bottom line is that unless you are a vegan or have a special vitamin b deficiency, supplementation is usually not necessary and the best way to get all the B vitamins you need is to eat a balanced diet high in fruits, vegetables and whole grains.

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