The B complex vitamins are a diverse family of nutrients that are found together in foods and which often work together to perform their metabolic tasks within your cells. According to Dr. Elson Haas, author of "Staying Healthy with Nutrition," B vitamins are involved in the metabolism of fats, carbohydrates and proteins, the maintenance of healthy nerve tissue and the upkeep of your skin, hair, mucous membranes, blood cells, eyes, liver and other organs. Physical and emotional stress, infections and medications, such as birth control pills, can increase your requirements for B vitamins.
Deficiencies
B vitamins are water soluble, so most of them are not stored in your body. Therefore, daily consumption of foods containing B vitamins is necessary to avoid deficiency states. Because B complex vitamins are involved in so many physiologic functions, symptoms of deficiency are diverse and can include fatigue, weakness, irritability, insomnia, depression, constipation, breakdown of skin and mucous membranes, numbness or tingling of the extremities, poor mental function and difficulties metabolizing medications, including birth control pills.
Sources
B vitamins are found in a wide variety of foods. The germ and bran of whole grains are good sources of many B vitamins, as is brewer's yeast. Liver is an excellent source of B complex vitamins, including B-12, which is only found in appreciable quantities in animal protein foods. Legumes and nuts contain some B vitamins, as do dairy products and leafy green vegetables. A well-balanced diet is the healthiest way to obtain sufficient amounts of B complex vitamins, although supplements are also available.
Liver Stress
According to the July 2010 issue of "Drug Metabolism and Disposition," oral contraceptives are extensively metabolized by your gut and liver before they are ultimately released into your bloodstream. B complex vitamins serve as cofactors for many of the enzymes that are involved in this "first pass" metabolism of birth control pills. In particular, vitamin B-6, folate and vitamin B-12 are required in higher amounts when you take estrogen or progestin-containing formulations.
Recommendations
Since your intestine and liver undergo additional stresses when you take birth control pills, avoidance of other substances that irritate these organs is important. Avoid refined and processed foods, and consume more fresh fruits, vegetables and whole grains. Limit alcohol consumption, and check with your doctor before you take other medications, even if they can be purchased over the counter. A B complex supplement containing 50 to 100 mg of vitamin B-6, 50 to 200 mcg of vitamin B-12 and 600 to 800 mcg of folic acid, along with other B vitamins, can help to ensure that your needs are being met.
References
- "Staying Healthy with Nutrition: B Complex Vitamins"; Elson M. Haas, M.D.; 2006
- "Drug Metabolism and Disposition"; Transporter Studies with the 3-O-Sulfate Conjugate of 17alpha-Ethinyl Estradiol: Assessment of Human Liver Drug Transporters; Y.H. Han, et al.; July 2010
