Essential Information on Vitamin B Complex

Vitamin B Complex probably has more applications than any other nutritional supplement. That's because B complex is a lot more than "vitamin B." A good B complex vitamin supplement will provide all of the following in a single convenient pill:

  • Biotin
  • Folic Acid
  • Inositol
  • PABA (para-aminobenzoic acid)
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine) and
  • Vitamin B12 (cobolamin).

Vitamin B complex tablets and even broader-spectrum products containing the complete B complex can simplify the process of supplementation for supporting alcoholism, depression, diabetes, hair problems, skin problems, lupus, multiple sclerosis, and stress.

Vitamin makers generally package vitamin B complex in two forms: B-50's and B-100's. In a B-50 complex you typically get at least 400 micrograms of folic acid, 50 micrograms each of biotin and B12, and at least 50 milligrams of all the other B vitamins. You usually get twice these amounts in a B-100 vitamin B complex supplement, except the dosage of folic acid (400 micrograms) remains the same. B-100 vitamin B complex tables usually contain 100 micrograms of biotin and B12, and 100 milligrams of all the other B vitamins.

There is one notable side effect of most vitamin B complex products. Yellow urine. Sometimes, neon yellow urine. The tint in the urine is caused by excess riboflavin (vitamin B2).

Vitamin B complex can occasionally give urine a pungent, distinctively "vitamin-like" odor. The first few times you take vitamin B you can experience a little indigestion, if you don't take vitamin B complex with food.

If you're taking vitamin B complex to support specific conditions, here are the minimums you need:

Condition Dosage
ADHD Your B-100 B complex should offer 100 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 100 milligrams each of all the other B vitamins. This size will provide the extra B3 and B6 recommended.
Alcoholism Take a single B-50 B complex each morning and evening with food. Each B-50 should supply 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Alzheimer's Disease Take a single B-100 pill each day.
Anxiety or Panic Disorder Take one tablet of B-50 B complex each morning with food. Your B-50 should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Canker Sores Take a single B-50 B complex tablet every morning.
Chronic Fatigue Take a single B-50 B complex tablet each morning with food. Your B-50 should supply 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 micrograms all the other B vitamins.
Chronic Pain Take one B-50 twice a day with food. Each dose should supply 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Crohn's Disease Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Depression Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Diabetes Take a single B-100 B complex supplement tablet each morning with food. Each dose should contain 100 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 100 milligrams each of all the other B vitamins.
Epilepsy Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Hair Problems Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Heart Disease Prevention Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins, may be partially covered by your daily multivitamin.
Infertility, Female Take a single B-50 B complex tablet each morning. These nutrients may already be covered by your daily multivitamin.
Leg Cramps Take a single B-100 B complex every morning until nighttime symptoms subside.
Multiple Sclerosis Take a single B-100 B complex supplement tablet twice a day for flare-ups, and then reduce to 1 pill each morning as maintenance. Each dose should contain 100 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 100 milligrams each of all the other B vitamins.
Nail Problems Take a single B-50 B complex tablet each morning with food. Should supply 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Nicotine Dependence Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Psoriasis Take a single B-50 B complex tablet twice a day with food. Each dose should contain 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 mg of all the other B vitamins.
Rosacea Take a single B-50 B complex tablet each morning with food. Should supply 50 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 50 milligrams each of all the other B vitamins.
Stress Take a single tablet of B-100 B complex once a day. Each dose should contain 100 micrograms of vitamin B12 and biotin, 400 micrograms of folic acid, and 100 milligrams each of all the other B vitamins.

The good news about vitamin B complex is that it's good for you, but it's very hard to take too much. Here are some considerations for special situations.

  • If you take vitamin B12, take a balanced vitamin B complex tablet daily to make sure you don't develop folic acid deficiency.
  • If you take medication for seizure disorders, it's best to take vitamin B (or any biotin supplement) at least 2 hours before or after you take your seizure medication, for maximum absorption of both the medication and the vitamin.
  • If you have acne, don't take both a complete vitamin B complex and vitamin B12.
  • If you take any of the cholesterol-lowering medications of the statin family, such as Zocor, Mevacor, or Crestor, don't take vitamin B3 without consulting your physician, and don't take vitamin B complex if you take vitamin B3 (nicotinamide).
  • If you have bipolar disorder, don't take inositol or a vitamin B complex without consulting your physician. Too much inositol can create excessive elevation of mood.

For the overwhelming majority of people, vitamin B complex tablets are a safe, inexpensive, and effective way to support to good health. Even better, consider supplements that combine not only all the B vitamins but all the nutritional supplements you need in a single daily dose.

A Trustworthy Comprehensive Product

One company that produces a balanced nutritional supplement with vitamin B complex is Xtend-Life Natural Products from New Zealand. Their flagship product, Total Balance, is a balanced nutritional supplement containing vitamin B complex and more! It contains all the vitamins, minerals, antioxidants, and phytonutrients you need in a single, easy-to-take blend.

We take it ourselves, and are very happy with the results.




More Essential Vitamin Information besides Vitamin B Complex back at the Home Page.

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