Spotlight on Three of the Bs: Folate, Vitamin B6, and Vitamin B12 One of the advances that changed the way we look at vitamins was the discovery that too little folate is linked to birth defects such as spina bifida and anencephaly.
Folate Folic Acid — Vitamin B9 Folate is the natural form of vitamin B9, water-soluble and naturally found in many foods. Vitamin B6 Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements.
Vitamin B12 Vitamin B12, or cobalamin, is naturally found in animal foods. It can also be added to foods or supplements. If you take niacin supplements, do not take too much as this might be harmful. Pantothenic acid Pantothenic acid has several functions, such as helping the body to release energy from food.
Good sources of pantothenic acid Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include: chicken beef liver and kidneys eggs mushrooms avocado Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
How much pantothenic acid do I need? No amount has been set in the UK for how much pantothenic acid you need. Pantothenic acid cannot be stored in the body, so you need it in your diet every day. What happens if I take too much pantothenic acid? Taking mg or less a day of pantothenic acid in supplements is unlikely to cause any harm. Vitamin B6 Vitamin B6, also known as pyridoxine, helps: the body to use and store energy from protein and carbohydrates in food the body 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 some fish peanuts soya beans wheatgerm oats bananas milk 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. The bacteria that live naturally in your bowel are also able to make vitamin B6. What happens if I take too much vitamin B6?
When taking a supplement, it's important not to take too much. This will usually improve once you stop taking the supplements. 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 make fatty acids. Biotin is also found in a wide range of foods, but only at very low levels. What happens if I take too much biotin? 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. Folate and folic acid Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid. Vitamin B deficiency, in particular, may increase your risk of neuropsychiatric disorders.
Researchers are also investigating its role in hyperhomocysteinemia and atherosclerosis. Babies born to women who were deficient in folic acid during pregnancy are more likely to have birth defects. Lots of foods contain B vitamins, which makes it easy to get enough from your diet.
If your doctor has recommended that you increase your intake of a specific B vitamin, check out these curated food lists:. Most people get enough B vitamins through their diet. Your diet is also the best way for your body to get these vitamins. Food and Drug Administration, so you should only buy from a trusted, reputable brand. Your doctor may be able to recommend a specific brand to consider.
You should always read all labels carefully and follow any directions given by the manufacturer. If you have questions about the dosage, talk to your doctor. Taking too much vitamin B complex long-term can lead to nerve damage.
This could result in losing control of your bodily movements. You can discuss your desired health goal and why you think supplementation is necessary. Your doctor can help you determine if this is the best treatment option and advise you on any next steps.
You should also see your doctor if you think you may be deficient in B vitamins. Women have specific nutrient needs that change throughout their lifespan. This article covers vitamins for women and explains vitamin sources, dietary…. Biotin is a B vitamin that supports various aspects of your health. Sign up! News Video. Welcome back! Set font size.
Learn about the signs of vitamin B deficiency and more from the pharmacists at Retail Pharmacy at Changi General Hospital. Total Shares. Continued from previous page. National Institutes of Health Want to know why vitamin B is good for you?
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