Vitamin B-complex supplements are typically packaged in two forms: vitamin B-50 and vitamin B-100. Vitamin B-50 supplements often contain 50 mg of B vitamins including B1, B2, niacin, B6, B12, biotin and pantothenic acid. Folic acid will come in a higher dosage of 100 mcg to 400 mcg. B complex vitamins are water-soluble, meaning that they are not stored in the body and must be replenished daily, according to Colorado State University Extension.
Cataracts
The Linus Pauling Institute reports that taking a thiamin supplement, or vitamin B1, can reduce the risk for developing cataracts. A 2000 study published in the journal "Ophthalmology" by Robert Cumming found that the lens in the eye is especially sensitive to nutrient deficiency. In the study, participants with higher intakes of the B vitamins thiamin, niacin and riboflavin, along with other vitamins, were associated with a decreased risk of developing a certain strain of cataract. Eye Care America, the official website for the Foundation of the American Academy of Ophthalmology, indicates that benefits to eye health can be seen with supplementation of B vitamins as well as dietary intake.
The recommended daily allowance, RDA, of thiamin for adults is 1.2 mg for males and 1.1 mg for females, according to Colorado State University. The RDA for riboflavin, or vitamin B2, is 1.3 mg for males and 1.1 mg for females. The RDA for niacin is 16 mg for males and 14 mg for females.
Migraine Headaches
The Linus Pauling Institute reports that supplemental riboflavin may be a treatment for migraines. In a 1998 study published in the journal "Neurology," Jean Schoenen found that migraine patients treated with 400 mg of riboflavin daily for three months had a significantly reduced number of recurrent migraines compared to a placebo group. The same researchers also found that high-dose riboflavin also resulted in clinical improvement of migraine headaches.
Cholesterol and Cardiovascular Disease
Today, niacin is commonly prescribed to patients with high cholesterol, according to the Linus Pauling Institute. In a 1986 study published in the "Journal of the American College of Cardiology" by Dr. Paul Canner treatment of cardiac patients with niacin decreased the incidence of nonfatal myocardial infarction. After a 15-year follow-up, it was shown that patients treated with niacin had mortality levels 11 percent lower than patients treated with a placebo.
Depression
The Mayo Clinic reports that a link between vitamin B12 and depression has been established. According to board-certified psychiatrist Dr. Daniel K. Hall-Flavin, doctors have long been aware that a large percentage of patients with depression have low blood-serum levels of vitamin B12. According to a Psychology Today article reviewed in 2007, evidence has been mounting that B12 may reduce the incidence of depression and other mental problems. In a 2003 study published in "BMC Psychiatry" by Jukka Hintikka, a link between vitamin B12 levels and recovery from a major depressive episode had been positively associated.
Linus Pauling Institute reports that the RDA for vitamin B12 for adults is 2.4 mcg daily. Those over the age of 50 should get their vitamin B12 from supplements or fortified foods due to the increase of food malabsorption conditions.
References
- Colorado State University: Water Soluble Vitamins
- The Vitamin and Supplement Guide: Vitamin B Complex
- PubMed: Diet and Cataract the Blue Mountain Eye Study
- PubMed: Reduced Concentrations of Several Vitamins in Normal Weight Patients with Late-Onset Dementia of the Alzheimer's Type without Vascular Disease
- Eye Care America: Antioxidant Vitamin and Mineral Supplements and Cataract Prevention and Progression
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