B vitamins are a group of water-soluble vitamins that are readily available in the foods you eat. You can purchase over-the-counter B vitamins individually, or get them all combined in a B-complex supplement. Inform your doctor if you begin taking dietary supplements as some of them may interfere with your medications.
Types of B Vitamins
There are several types of B vitamins including thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), biotin (B-7), folic acid (B-9) and cobalamin (B-12). Each of these vitamins play a different role in your body. Since there are several types of B vitamins, it may be easier for you to purchase a vitamin B complex that combines all of them.
Functions
Vitamin B-1 and B-2, or thiamine and riboflavin, work together to produce energy and influence the function of muscles, nerves and the heart. Your body uses B-3, or niacin to make energy in cells, as well as maintenance of skin, nervous system and digestive system. Growth and development is regulated with the help of vitamin B-5, or pantothenic acid. Protein is broken down with the help of B-6, or pyridoxine. Vitamin B-7, or biotin, helps metabolize carbohydrates and aids in the production of hormones. Your body uses B-9, commonly referred to as folic acid or folate, to produce DNA and produce red blood cells, reports the American Cancer Society. It also helps protect against neural tube defect during pregnancy. Vitamin B-12, or cobalamin, aids in several functions, including growth, red blood cell production and nervous system function.
Normal Intakes
Since B vitamins and B complex are a group of vitamins that are water soluble your body excretes the excess amount it does not use, instead of storing it. You need 1.1 to 1.2 mg of B-1, 1.1 to 1.3 mg of B-2, 14 to 16 mg of B-3, 5 mg of B-5, 1.3 to 1.7 mg of B-6, 30 mcg of B-7, 400 mcg of B-9 and 2.4 to 2.6 mcg of vitamin B-12, reports the University of Maryland Medical Center.
Maximum Intakes
There are no harmful effects from consuming too much B-1, B-2, B-7 or B-12. Consuming any more than the recommended dose of B-3 can cause flushing in the face, headache and itchiness. In some cases, large doses of more than 30 mg of B-3 can temporarily cause high blood pressure, ulcers and gout. Toxicity of B-5 has not been determined, but large doses have caused liver damage in rats. Very high doses of B-6 can cause permanent nerve damage, but you need to consume more than 100 mcg. There is a connection between high amounts of B-9 and colorectal and prostate cancers. Do not take more than 1,000 mcg of B-9 in a 24-hour period, suggests the Better Health Channel.
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