Health Benefits of B-Vitamins and Our Top 5 Picks of Vitamin B Complex Supplements

Home » Health » Health Benefits of B-Vitamins and Our Top 5 Picks of Vitamin B Complex Supplements

The human body requires B-vitamins to utilize carbohydrates, fats, proteins, and other nutrients to generate energy. Without sufficient B-vitamins, the body lacks energy. Additionally, B-vitamins aid in DNA production and cell reproduction. In this article, we will discuss other important functions of B-vitamins and the recommended daily intake. If your body lacks B-vitamins, you can supplement with a vitamin B complex.

There are a total of eight B-vitamins. Some vitamin B complex supplements contain all eight B-vitamins, while others provide only a few. Some also include additional nutrients like choline and inositol. Below, we will introduce five recommended vitamin B complex supplements.

Table of Contents

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Brief Comparison of 5 Vitamin B Complex Supplements

Care/of	Nature’s Bounty	Life Extension	Garden of Life	Pure
Full Formula	B+C Complex	High Potency	Food-sourced	Liquid Formula
Capsules 30 capsules 1 per day	Tablets 150 tablets 1 per day	Capsules 60 capsules 2 per day	Capsules 60/120 capsules 2 per day	Liquid 140 ml 5 ml daily
$13.00	$14.19	$8.00	$16.79	$35.70
6 B-Vitamins*
B7 / Biotin B9 / Folate
Choline Inositol	Vitamin C	Inositol
Third-party tested
Suitable for vegetarians

*Prices as of the time of writing
**Vitamin B12, Thiamin, Riboflavin, Niacin, Vitamin B6, and Pantothenic Acid

1. Care/of: Comprehensive B-Vitamin Formula

Care/of is a provider of non-GMO, sugar-free, and gluten-free vitamins. Care/of B-vitamin complex Each capsule contains 10 mg of vitamin B2, 15 mg of vitamin B6, and 120 mcg of vitamin B12. The product is third-party tested and aids in energy enhancement, supports the nervous system, and promotes healthy metabolism. Suitable for vegetarians.

$13.00 at Takecareof.com

Take 1 capsule daily with food and water.

Ingredients	Amount per Serving
Vitamin B1 Thiamin	12 mg
Vitamin B2 Riboflavin	10 mg
Vitamin B3 Niacin	45 mg
Vitamin B5 Pantothenic Acid	45 mg
Vitamin B6 Pyridoxine	15 mg
Vitamin B7 Biotin	30 mcg
Vitamin B9 Folic Acid	240 mcg
Vitamin B12 Cyanocobalamin	120 mcg
Choline	60 mg
Inositol	8 mg

Free from eggs, fish, milk, peanuts, sesame, shellfish, soy, nuts, wheat

2. Nature’s Bounty: Vitamin B+C Formula

Nature’s Bounty’s complex of Vitamin B includes all eight B vitamins along with Vitamin C, supporting heart, nervous system, and immune health. It also provides relief and regulation for occasional stress, mood swings, and fatigue in daily life. Other ingredients include cellulose and calcium carbonate. The product is gluten-free, sugar-free, non-GMO, and suitable for vegetarians, as confirmed by third-party testing.

$14.19 at iHerb

Take 1 tablet daily, preferably with food.

Ingredients	Amount per serving
Vitamin B1 Thiamine	25 mg
Vitamin B2 Riboflavin	20 mg
Vitamin B3 Niacin	25 mg
Vitamin B5 Pantothenic Acid	5.5 mg
Vitamin B6 Pyridoxine	5 mg
Vitamin B7 Biotin	1,000 mcg
Vitamin B9 Folic Acid	666 mcg
Vitamin B12 Cyanocobalamin	100 mcg
Vitamin C	60 mg

3. Life Extension: High-Dose B Vitamin Formula

Life Extension’s complex of Vitamin B contains all eight B vitamins, with an additional inclusion of Choline. Compared to other products, this product has higher levels of B vitamins.

Life Extension’s complex of B vitamins utilizes a combination formula called “BioActive,” which enhances the bioavailability and utilization of B vitamins in the body. The product is suitable for vegetarians, gluten-free, non-GMO, and designed to help increase energy, promote healthy metabolism, and support brain, cellular, and organ health.

$8.00 at Lifeextension.com

Take 2 tablets daily, preferably with food.

Ingredients	Amount per serving
Vitamin B1 Thiamine	100 mg
Vitamin B2 Riboflavin	75 mg
Vitamin B3 Niacin	100 mg
Vitamin B5 Pantothenic Acid	500 mg
Vitamin B6 Pyridoxine	100 mg
Vitamin B7 Biotin	1,000 mcg
Vitamin B9 Folate	680 mcg
Vitamin B12 Cyanocobalamin	300 mcg
Inositol	100 mg

4. Garden of Life: Whole Food Source B-Complex Formula

If you prioritize supplements derived from whole foods, Garden of Life’s “Life Garden” complex of Vitamin B is a great choice. Many supplement brands don’t disclose the sources of their vitamins, but Garden of Life’s ingredients come exclusively from an organic food blend that includes 23 organic fruits and vegetables, such as broccoli and spinach. The product provides all eight B vitamins, meeting the daily needs of most individuals. Additionally, the Vitamin B12 in the product is in the highly absorbable form of Methylcobalamin.

$16.79 at iHerb

Take 2 tablets daily, before or after meals.

This supplement is certified vegan, non-GMO, and NSF gluten-free. It has undergone independent third-party testing. It helps boost physical energy, promotes heart and blood health, and supports a healthy response to stress. In addition to the organic food blend, this supplement also includes active probiotics and enzymes to support a healthy digestive system, although this may not be suitable for everyone. The capsules can be opened, and the contents can be added to water or juice. The product is not intended for children.

Ingredients	Amount per serving
Vitamin B1 Thiamin	5 mg
Vitamin B2 Riboflavin	10 mg
Vitamin B3 Niacin	45 mg
Vitamin B5 Pantothenic Acid	45 mg
Vitamin B6 Pyridoxine	10 mg
Vitamin B7 Biotin	325 mcg
Vitamin B9 Folate	450 mcg
Vitamin B12 Cyanocobalamin	133 mcg
Organic Fruit and Vegetable Blend: All ingredients are organic: Apple, Beet Root, Broccoli, Carrot, Spinach, Tomato, Strawberry, Tart Cherry, Blackberry, Green Bell Pepper, Brussels Sprout, Blueberry, Ginger, Garlic, Green Onion, Raspberry, Cilantro, Cauliflower, Red Cabbage, Cabbage, Celery, Asparagus.	360 mg
Probiotic and Enzyme Blend: Lipase, Protease, Fungal Protease, β-Glucanase, Cellulase, Bromelain, Phytase, Lactase, Papain, Peptidase, Pectinase, Hemicellulase, Xylanase, Lactobacillus (Bulgaricus and Plantarum)	60 mg

Free from dairy, soy, peanuts, tree nuts, or shellfish. No artificial colors or preservatives.

5. Pure: Liquid B-Complex Formula

Pure Encapsulations Liquid B-Complex, ideal for those who dislike or have difficulty swallowing pills and capsules.

This supplement contains six B vitamins: Vitamin B12, Thiamin, Riboflavin, Niacin, Vitamin B6, and Pantothenic Acid. It supports normal nervous system function and helps convert carbohydrates into energy. It does not contain Biotin or Folate, so if there is a need for additional Folate supplementation, such as during pregnancy, it should be supplemented separately.

This complex of B vitamins is flavored with juice concentrates and stevia, making it taste pleasant. It is made from high-quality vegetarian ingredients supported by verifiable science and has Vegetarian certification (not Vegan). However, it contains an ingredient called Xanthan Gum, which may not meet the “vegan” standards due to its production environment.

$35.70 at nhc.com

Take 1 teaspoon (5 ml) daily after a meal.

Pure Encapsulations is a company that develops and manufactures high-quality nutritional supplements, including various vitamins, minerals, and plant extracts. Pure Encapsulations’ vitamin products rank highly in various evaluations and most have undergone third-party testing. All products are free from gluten, artificial colors, and flavors.

Ingredients	Amount per serving
Vitamin B1 Thiamin	3.5 mg
Vitamin B2 Riboflavin	3 mg
Vitamin B3 Niacin	10 mg
Vitamin B5 Pantothenic Acid	10 mg
Vitamin B6 Pyridoxine	4 mg
Vitamin B12 Cyanocobalamin	500 mcg

Free from artificial colors, flavors, and sweeteners.

Benefits and Potential Side Effects

B-Complex vitamins may help reduce stress, improve cognitive function, and alleviate symptoms of depression and anxiety. These benefits are not limited to individuals with B vitamin deficiencies and can also be helpful for those without deficiencies.

1. Stress and Chronic Fatigue

Research results have shown that B-complex vitamins can significantly improve mood and reduce physiological responses to stress. For individuals with chronic fatigue syndrome (CFS), B-complex vitamins are often part of nutritional therapy to help alleviate symptoms.

A study conducted in 2010 evaluated the effects of B-complex vitamins on cognitive and emotional aspects in 215 full-time working men aged 30-55. After 33 days of observation, the study found that high-dose B-complex vitamin supplements can improve stress, enhance mental health, and improve cognitive performance during intense mental processing. ^[1] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →

2. Alleviating Anxiety or Depression

While B-complex vitamin supplements cannot replace the treatment of mental health disorders, they may help alleviate symptoms of depression or anxiety.

A study involving 60 adult patients with depression showed that taking B-complex vitamins for 60 consecutive days significantly improved symptoms of depression and anxiety compared to a placebo. ^[2] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
Another study found that supplementation with vitamins containing B12, B6, and folate can achieve sustained and significant antidepressant effects within one year. ^[3] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Research has shown that low intake of some B-complex vitamins, including B12, B6, and folate, may increase the risk of depression. Therefore, if symptoms of depression occur, it is important to first rule out nutritional deficiencies. ^[4] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →

3. Healthy Brain Function

B-complex vitamins play an important role in maintaining normal brain function. Adequate intake of B-complex vitamins is essential for optimal physiological and neurological functions.

Some data suggest that B-complex vitamins, particularly vitamin B6, may play a key role in preventing neurodegenerative diseases like Parkinson’s disease. ^[5] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →

4. Potential Side Effects

Excessive intake of vitamin B3 (niacin) may cause vomiting, increased blood sugar levels, skin flushing, and even liver damage. High-dose vitamin B6 can potentially cause nerve damage, photosensitivity, and skin irritation. B-complex vitamins are water-soluble, so it is unlikely to overdose on them through daily diet or following the recommended dosage of B-complex vitamin supplements.

Another side effect of B-complex vitamins is that they may cause the urine to turn bright yellow. This is the body excreting excess vitamins that cannot be utilized.

Recommended Intake of B-Complex Vitamins

Each B-complex vitamin has a specific Recommended Dietary Allowance (RDA) that varies depending on biological sex, age, and other factors such as pregnancy. Pregnant and breastfeeding individuals require higher intake of B-complex vitamins, while infants and children have lower requirements. It is advisable to consult a doctor to determine the appropriate supplement dosage based on age and health condition.

Daily Recommended Intake of B-Complex Vitamins for Adults (19+)

Vitamins	Male	Female	Pregnant	Breast Feeding
Vitamin B1 Thiamin	1.2 mg	1.1 mg	1.4 mg	1.4 mg
Vitamin B2 (Riboflavin)	1.3 mg	1.1 mg	1.4 mg	1.6 mg
Vitamin B3 Niacin	16 mg	14 mg	18 mg	17 mg
Vitamin B5 Pantothenic Acid	5 mg*	5 mg*	6 mg*	7 mg*
Vitamin B6 Pyridoxine	1.3 mg	1.3 mg	1.9 mg	2.0 mg
Vitamin B7 Biotin	30 mcg*	30 mcg*	30 mcg*	35 mcg*
Vitamin B9 Folate	400 mcg	400 mcg	600 mcg	500 mcg
Vitamin B12 Cobalamin	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

* AI: Adequate Intake. Recommended Dietary Allowance (RDA) represents the nutrient intake level required to maintain health and normal function, while Adequate Intake (AI) is a reference value used when there is insufficient scientific evidence to establish an RDA.

High-risk Groups for Vitamin B Deficiency

Many foods contain B-complex vitamins, and deficiencies are unlikely to occur with a balanced diet. However, certain situations can increase the body’s demand for B-complex vitamins, such as pregnancy, illness, surgery, genetics, medications, dietary restrictions, and age, which can affect the absorption and utilization of B-complex vitamins.

1. Pregnant or lactating individuals

During pregnancy, the demand for B-complex vitamins, particularly B12 and folate, increases because these nutrients are essential for fetal development. It is important for pregnant or lactating individuals, especially those following vegetarian or strict vegan diets, to supplement with B-complex vitamins. Deficiency in B12 or folate during pregnancy or lactation can lead to neural damage or birth defects in the fetus or infant. ^[6] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →

2. Seniors

It is estimated that 10-30% of individuals over 50 years old have insufficient stomach acid to adequately absorb B12. ^[7] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
B12 deficiency has been associated with depression and mood fluctuations in older adults. ^[8] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
Deficiencies in vitamin B6 and folate are also common in older adults. ^[9] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →

3. Individuals with specific diseases

Certain diseases such as malabsorption disorders, cancer, Crohn’s disease, alcohol dependence, hypothyroidism, and anorexia nervosa can increase the risk of nutrient deficiencies, including B-complex vitamins. Additionally, MTHFR gene mutations may affect the body’s metabolism of folate, leading to folate deficiency.

4. Vegetarians

Vitamin B12 is primarily found in animal products such as meat, dairy, eggs, and seafood. Vegetarians who do not obtain sufficient B12 through fortified foods or supplements are at risk of deficiency. Daily supplementation with a B-complex vitamin can help these individuals meet their nutritional needs. ^[10] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →

5. Individuals taking certain medications

Proton pump inhibitors, which reduce stomach acid, can affect the absorption of B12.
Common diabetes medication, metformin, may lead to decreased levels of B12 and folate.
Birth control pills can deplete certain B-complex vitamins, including B6, B12, folate, and riboflavin.

Detailed Explanation of 10 Common B-Complex Vitamins

The following lists all eight B-complex vitamins, as well as two common components, choline and inositol, their health benefits, food sources, and symptoms associated with deficiencies. The information is compiled from the National Institutes of Health (NIH).

Vitamin B 1 / Thiamin

Thiamin (Vitamin B1) plays an important role in metabolism and helps convert nutrients into energy. Foods rich in thiamin include pork, sunflower seeds, and wheat germ.

Health Benefits

Boosting energy: When sugar combines with thiamin, it becomes energy that your body can use.
Reducing the impact of sepsis: Thiamin and vitamin C can reduce the impact of sepsis and lower the risk of kidney failure caused by infections.
Aiding in depression: Thiamin can help alleviate symptoms of depression and stabilize mood. Thiamin deficiency is also associated with low mood.
Beneficial for diabetes: Research suggests that after taking thiamin for six weeks, blood sugar and insulin levels may improve. Thiamin also helps reduce high blood pressure and cardiovascular complications in diabetes patients.
Preventing kidney and circulatory issues: Thiamin and vitamin B12 can help improve neuropathy in diabetes patients and may reduce the need for painkillers.
Lowering the risk of heart disease: Thiamin is crucial for producing acetylcholine, which helps transmit signals between nerves and muscles. Without this communication, the heart cannot function properly. Thiamin deficiency is one of the causes of imbalanced heart function.
Enhancing memory: Adequate thiamin intake can help improve attention and memory. Due to its positive impact on brain function, thiamin is also known as the “morale vitamin.”

Food Sources

Whole grains and fortified bread, cereals, pasta, and rice
Pork
Trout
Clams
Acorns
Pumpkin
Legumes, such as black beans and soybeans
Seeds
Nuts

Thiamine Deficiency Symptoms

Early symptoms include: headaches, fatigue, irritability, depression, and abdominal discomfort.

Extremely low levels of thiamine can lead to:

Beriberi
Decreased appetite
Muscle weakness
Toe pain and burning sensation on the soles of the feet
Rapid heartbeat
Low blood pressure
Fluid retention
Brain problems

Vitamin B2 / Riboflavin

Riboflavin helps convert food into energy and also acts as an antioxidant. The richest food sources include organ meats, beef, and mushrooms.

Health benefits

Energy production
Assisting in the breakdown of fats, drugs, and steroid hormones in the body
Converting tryptophan into niacin (vitamin B-3)
Converting vitamin B-6 into coenzymes needed by the body

Food sources

Organ meats
Fortified breakfast cereals
Oatmeal
Yogurt and milk
Mushrooms
Almonds

Riboflavin Deficiency

Riboflavin deficiency is relatively rare, but it may occur when a person has endocrine disorders such as thyroid problems.

Riboflavin deficiency may present the following symptoms:

Skin disorders
Angular stomatitis
Swelling in the mouth and throat
Swollen and cracked lips
Hair loss
Red, swollen, and itchy eyes

Severe riboflavin deficiency can also lead to anemia and cataracts. During pregnancy, riboflavin deficiency may increase the risk of certain birth defects.

Vitamin B3 / Niacin

Niacin plays an important role in cell signaling, metabolism, and the production and repair of DNA. Food sources include chicken, tuna, and lentils.

Health benefits

The body converts niacin into a coenzyme called nicotinamide adenine dinucleotide (NAD). NAD is essential in over 400 different enzyme reactions in the body. These enzymes help:

Convert energy from carbohydrates, fats, and proteins into forms the body can use
Support the metabolic processes within cells
Communication between cells
Expression of DNA within cells

Food sources

Animal-derived foods such as meats, poultry, and fish are rich in NAD, which is easily absorbed and utilized by the human body.

Plant-based foods like nuts, legumes, and grains also contain niacin, but this natural form of niacin is not easily absorbed by the body. However, food manufacturers fortify foods like grains with niacin in a form that is readily absorbed and utilized by the body.

Niacin Deficiency

Severe niacin deficiency can lead to pellagra, a condition that may present the following symptoms:

Brown discoloration of the skin
Rough patches on the skin
Bright red tongue
Vomiting, diarrhea, or constipation
Headaches
Fatigue
Depression

If left untreated, pellagra can also result in severe memory problems, behavioral changes, and even suicidal tendencies. It can also cause extreme loss of appetite or death.

Vitamin B5 / Pantothenic Acid

Like other B vitamins, pantothenic acid helps the body obtain energy from food and is also involved in hormone and cholesterol production. Good sources of pantothenic acid include liver, fish, yogurt, and avocados.

Health benefits

Pantothenic acid is necessary for the body to create new coenzymes, proteins, and fats. Red blood cells transport pantothenic acid throughout the body so that it can be used in various energy and metabolic processes.

Food sources

The following foods have the highest levels of pantothenic acid:

Beef liver
Shiitake mushrooms
Sunflower seeds
Chicken
Tuna
Avocado
Fortified breakfast cereals

Pantothenic acid deficiency

Numbness and burning sensation in hands and feet
Headaches
Irritability
Restlessness and poor sleep quality
Loss of appetite

Vitamin B6 / Pyridoxine

Vitamin B6 plays an important role in amino acid metabolism, red blood cell production, and the synthesis of neurotransmitters. Foods rich in this vitamin include chickpeas, salmon, and potatoes.

Health benefits

Vitamin B6 is involved in over 100 enzyme reactions in the body. The body needs vitamin B6 for:

Amino acid metabolism
Breakdown of carbohydrates and fats
Brain development
Immune function

Food sources

Animal organs
Chickpeas
Tuna
Salmon
Poultry
Potatoes
Fortified cereals

Vitamin B6 Deficiency

Vitamin B6 deficiency is associated with reduced levels of vitamin B12.

Vitamin B6 deficiency can cause the following issues:

Anemia
Cracked lips
Corner of the mouth cracks
Swollen tongue
Impaired immune system
Confusion
Depression

Vitamin B7 / Biotin

Biotin is crucial for carbohydrate and fat metabolism. Yeast, eggs, salmon, cheese, and liver are excellent food sources of biotin.

Health benefits

The body needs biotin to:

Break down fats, carbohydrates, and proteins
Transmit information between cells
Regulate DNA

Many hair, skin, and nail products contain added biotin. However, according to NIH, there is currently insufficient evidence to prove that consuming biotin improves hair, skin, or nails.

Food sources

Organ meats
Eggs
Salmon
Pork
Beef
Sunflower seeds

Biotin Deficiency

Symptoms include:

Thinning hair
Scaly rash around the eyes, nose, and mouth
Fragile nails
Depression
Fatigue

Vitamin B9 / Folate

Vitamin B9, in its natural form, is called folate. Folic acid is the synthetic form of vitamin B9 used in fortification of foods and supplements. Folate plays an important role in cell growth, amino acid metabolism, red and white blood cell formation, and normal cell division. Foods such as leafy greens, liver, and legumes are food sources of folate.

Health benefits

Since most people cannot consume enough leafy greens to meet the required folate levels for pregnancy, the CDC recommends that all women of childbearing age who are planning to become pregnant consume 400 micrograms of folate per day, and their diet should include rich folate foods.

When women have adequate folate levels before and during pregnancy, the risk of the fetus developing neural tube defects is reduced.

Folate is also crucial for the following:

DNA replication
Vitamin metabolism
Amino acid metabolism
Proper cell division

Food sources

The FDA requires manufacturers to add folate to standardized fortified cereal products to help reduce the risk of neural tube defects.

Natural folate is also found in the following foods:

Dark leafy green vegetables
Beef liver
Avocado
Papaya
Orange juice
Eggs
Legumes
Nuts

Folate Deficiency

Folate deficiency can cause the following symptoms:

Weakness
Headaches
Palpitations
Irritability
Tongue or mouth ulcers
Changes in skin, hair, or nails

Vitamin B12 / Cobalamin

Vitamin B12 is essential for neurological function, DNA synthesis, and red blood cell development. Natural sources of vitamin B12 can be found in animal-based foods such as meat, eggs, seafood, and dairy products.

Health benefits

The body uses vitamin B12 for the following functions:

Production of new red blood cells
DNA synthesis
Brain and nervous system function
Fat and protein metabolism

Food sources

Vitamin B12 naturally occurs in animal products such as:

Clams
Beef liver
Salmon
Beef
Milk and yogurt

Individuals who do not consume animal products may need to obtain vitamin B12 through supplements or fortified foods like breakfast cereals and nutritional yeast.

Vitamin B12 Deficiency

Vitamin B12 deficiency typically leads to megaloblastic anemia. Symptoms of vitamin B12 deficiency may include:

Fatigue
Weight loss
Constipation
Decreased appetite
Numbness and tingling in hands and feet
Memory problems
Depression

Vegetarians and individuals who are pregnant or breastfeeding may need additional supplementation of vitamin B12.

Choline

Choline is an essential nutrient for the human body. The brain and nervous system require choline to regulate memory, mood, muscle control, and other functions. While the liver produces a small amount of choline in the body, it is not enough to meet daily needs. The richest sources of choline are meat, fish, poultry, dairy products, and eggs.

Health benefits

Improves memory and cognition.
Protects heart health, as individuals with higher choline intake have a lower risk of ischemic stroke.
Boosts metabolism.
Reduces the risk of complications during pregnancy.
Improves symptoms of cystic fibrosis.
Alleviates symptoms of fatty liver.

Food sources

Beef, beef liver
Egg yolks
Chicken breast
Fish
Shiitake mushrooms
Potatoes
Legumes (beans, peanuts)
Milk
Yogurt
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage)
Sunflower seeds

Choline Deficiency

Choline deficiency may lead to the following health issues:

Cardiovascular diseases
Neurological diseases, such as Alzheimer’s disease
Non-alcoholic fatty liver disease
Neural tube defects
Muscle damage

While choline deficiency can have adverse health effects, excessive intake of choline can also cause problems, including:

Low blood pressure
Excessive sweating
Vomiting
Excessive salivation
Hepatotoxicity
Fishy body odor

Inositol

Inositol, often referred to as Vitamin B8, is not actually a vitamin but a sugar with multiple important functions. Inositol can influence the behavior of insulin and may also have supportive effects on mental health and metabolic disorders, including diabetes.

Health benefits

Inositol may have positive effects on mental health. It may help improve symptoms of depression, bipolar disorder, and other conditions. ^[11] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Some clinical studies suggest that inositol may help control risk factors for metabolic syndrome. Oral inositol appears to improve insulin resistance, cholesterol, triglycerides, and blood pressure in individuals with metabolic syndrome. ^[12] Trusted Website NCBI, US National Center for Biotechnology Information, is a trusted source of biotechnology and biomedicine information. Open the link →
Research indicates that inositol may improve symptoms of polycystic ovary syndrome (PCOS), especially when used in conjunction with folate. It may help women with hormonal imbalances improve irregular menstrual cycles and infertility. Evidence suggests that oral inositol may have a positive therapeutic effect on improving ovulation and pregnancy rates. ^[13] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →
Taking inositol and folate orally during pregnancy may help prevent gestational diabetes and reduce the risk of preterm birth. ^[14] Trusted Website PubMed is a data base from US National Institutes of Health. It’s a trusted source of health and medical information. Open the link →

The average daily intake of inositol in a regular diet is approximately 1 gram. It can be found in sources such as grains, legumes, nuts, fresh fruits, and vegetables. The body can also produce inositol from the carbohydrates consumed.

While inositol is generally well accepted and utilized by the body, mild side effects may occur with daily intakes of 12 grams or higher. These side effects may include nausea, bloating, difficulty sleeping, headaches, dizziness, and fatigue.

14 references

[1]. David O. Kennedy, et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology (Berl). 2010.

[2]. John E. Lewis, et al. The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry. 2013.

[3]. Osvaldo P Almeida, et al. B vitamins to enhance treatment response to antidepressants in middle-aged and older adults: results from the B-VITAGE randomised, double-blind, placebo-controlled trial. Br J Psychiatry. 2014.

[4]. N Kate, et al. Does B12 Deficiency Lead to Lack of Treatment Response to Conventional Antidepressants? Psychiatry (Edgmont). 2010.

[5]. L Shen. Associations between B Vitamins and Parkinson’s Disease. Nutrients. 2015.

[6]. Maira A. Moreno-Garcia, et al. Vitamin B12 Metabolism during Pregnancy and in Embryonic Mouse Models. Nutrients. 2013.

[7]. Patrick J. Stover. Vitamin B12 and older adults. Curr Opin Clin Nutr Metab Care. 2010.

[8]. Thomas Gregor Issac, et al. Vitamin B12 Deficiency: An Important Reversible Co-Morbidity in Neuropsychiatric Manifestations.

[9]. R Clarke, et al. Vitamin B12 and folate deficiency in later life. Age Ageing. 2004.

[10]. G Rizzo, et al. Vitamin B12 among Vegetarians: Status, Assessment and Supplementation. Nutrients. 2016.

[11]. J Levine, et al. Double-blind, controlled trial of inositol treatment of depression. Am J Psychiatry. 1995.

[12]. Bharti Kalra, et al. The inositols and polycystic ovary syndrome. Indian J Endocrinol Metab. 2016.

[13]. Z Kamenov, et al. Ovulation induction with myo-inositol alone and in combination with clomiphene citrate in polycystic ovarian syndrome patients with insulin resistance. Gynecol Endocrinol. 2015.

[14]. Tineke J Crawford, et al. Antenatal dietary supplementation with myo-inositol in women during pregnancy for preventing gestational diabetes. Cochrane Database Syst Rev. 2015.

Angela Liu

Love reading, love running, love binge-watching shows, love vegetarian food.

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