Vitamin B-50 complex is a popular vitamin supplement, thanks to the health benefits provided by B vitamins. Taking vitamin B-50 complex seems like an easy way to ensure you are getting adequate amounts of B vitamins, but the large quantities in the supplement may present more risk than benefit. The safest way to consume B vitamins is from eating a healthy diet.
B Vitamins
Vitamin B-50 complex includes all essential B vitamins. B vitamins are water-soluble vitamins that are rapidly excreted in the urine, making it essential to regularly consume adequate amounts from either the diet or supplements. The vitamins in vitamin B-50 complex include thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, biotin, vitamin B-12 and folate.
Dosage
Vitamin B-50 complex is different from other vitamin B supplements, because it contains 50 units of most B vitamins. For example, vitamin B-50 complex contains 50mg riboflavin, 50mg thiamine and 50mcg vitamin B12. This may be a convenient way of measuring the dosage of these vitamins, but the quantities may not properly align with your nutrient needs. For instance, 50mg is over 40 times the recommended dietary allowance, or RDA, for riboflavin and over 20 times the RDA for vitamin B12.
Use
B vitamins are essential for many metabolic functions, including energy utilization, proper immune function and red blood cell production. Vitamin B-50 complex is touted as an energy-boosting supplement. While it is true that B vitamins are essential for the proper utilization of energy and that deficiencies of B vitamins may cause fatigue, there is no evidence that large doses of B vitamins have any greater benefit than the quantities obtained from a healthy diet.
Risk
Because B vitamins are rapidly excreted from the body, there is less risk of toxicity compared to fat-soluble vitamins. The Institute of Medicine assigns tolerable upper intake levels for vitamins and minerals, and these are the highest daily doses of each nutrient that can be taken without health risks. However, there is insufficient data for most B vitamins to assign a tolerable upper intake level. One exception is niacin, which has a tolerable upper intake level for adults of 35mg per day, which B-50 complex exceeds by 15mg. Choose a lower dose of B complex supplements, or ask your doctor if B-50 complex is safe for your individual needs.
Alternatives
For most individuals, the best alternative to B-50 complex is a healthy diet. A well-balanced diet provides adequate amounts of all B vitamins. Good food sources of B vitamins include vegetables, fruits, beans, nuts, grains, meats, fish and dairy products. Vitamin B-12 is only found in animal products, which means vegetarians and vegans may require B-12 supplementation if they do not regularly consume foods fortified with vitamin B-12. A daily multivitamin also provides adequate amounts of B vitamins, but usually in smaller doses than B-50 complex.
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