Are Vitamin B Supplements a Good Thing to Take?

The bulk of the evidence indicates that vitamins and minerals don't work in isolation. They are all interdependent, and function best when taken in a fully comprehensive form. Moreover, that form has to be highly absorbable. That's why you'll hear so many doctors refer to most vitamin supplements as "expensive urine" - only 15-30% of any pills are absorbed anyway, and what can't be used is eliminated (hence the "urine" reference). Many people supplement, yet they still get tested and are found deficient in one element or another. So it doesn't matter what you swallow, it matters how much of that is in an absorbable form.

So mixing and matching individual supplements is a pretty efficient way to spend money with limited benefit. In the food science industry, we call that "playing kitchen chemist" which means just grabbing things off the shelf at the health food store (which makes far more money that way) and mixing them together according to what we read in an article, saw on tv, or heard from a doctor (who very likely had zero nutritional coursework in medical school). You really want the science to be done by food scientists, not marketers or businesspeople.

The science of cellular nutrition and the clinical data support comprehensive supplementation in liquid form (not premixed, so not purchased as a liquid), and with well over 70 ingredients (vitamins, minerals, trace elements, and more). You also want to look for something without warning labels (meaning you cannot overdose because everything is balanced as well as safe - all ingredients should be on the FDA "GRAS" list, meaning "Generally Recommended As Safe). The awarding of a government patent is also an excellent sign, meaning the product is proven safe, effective and unique. If products can be sold in countries with a much stricter FDA than ours, that's a great sign as well.

I'm not aware of anything you can purchase in stores but there are some things available on line, so you have to do some investigation. A good company will assign a consultant to you to answer questions and will make its research team available for questions. It can, and should, be made very simple - not a lot of combinations and mixing/matching.

It's good if you happen to be vitamin B deficient.
I take it periodically when I feel run down or catching a lot of colds.
Biotin is a form of vitamin B and it helps hair and nails grow.

I am on B supplements per my Dr. recommendation due to blood work.

My B is an RX called PodiaPN and I am on an RX Folic acid. Other than those, I take Ester C, vitamin d and will begin fish oil in about a month.

I have to wait on the Fish oil because it is considered an anti-inflammatory and I had a surgical procedure on my ankle about a month ago and per Dr. I can't take anything anti inflammatory until I am cleared.

I do have more energy. I also suggest that you see a Dr. and get a blood workup to see what you need and what you don't need in your body.

I take B Complex for reasons relating to my Fibromyalgia. I don't take them constantly, and I don't take the full dosages on the bottle/s when I do since most gets peed out. I take them every other day when I take them and try to maintain most of my B through diet. I get most of my B through vegetarian sources pretty easily.

http://healthmeup.com/news-healthy-living/vitamin-b-compl...

"Food Sources of B Vitamins

Vitamin B1 (Thiamine) - found in cereals (rice, wheat, maida, rava, poha, etc.) breads, fortified cereals and pasta, pulses or lentils (dals such as moong dal, masoor dal, chana dal etc), legumes (whole pulses such as whole moong, channa, chowli, rajmah), dark green leafy vegetables such as spinach, fenugreek, lettuce, cabbage, asparagus etc. soy foods, whole grains like wheat germ, fish, egg, milk, meat, pork ham etc, nuts such as almonds and pecans.

Vitamin B2 (Riboflavin) - some of the best sources of riboflavin are chicken, fish, eggs, legumes (like peas and lentils), milk and milk products such as yogurt and cheese, nuts, green leafy vegetables like spinach, broccoli, asparagus, and fortified cereals also supply significant amounts of riboflavin to the diet.

Vitamin B3 (Niacin) – it is found in chicken, salmon and in fishes like canned tuna – they are an excellent source of niacin. Vegetarians can get their source of niacin from legumes, pasta and whole wheat.

Vitamin B6 (Pyridoxine) – foods like potatoes, beans, red meat, poultry, eggs and fortified cereals contain are very high in vitamin B6.

Folate, folic acid, or folacin - To remember which foods are high in folate, remember that the word folate has the same root as the word foliage. Leafy greens such as spinach, fenugreek, turnip greens, asparagus, etc and other fresh fruits and vegetables are all excellent sources of folate. Liver, dried beans and other legumes, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.

Vitamin B12 (Cobalamin) - Animal foods are the only natural source of vitamin B12. It is found naturally in fish, red meat, poultry, milk, milk products, cheese, and eggs. But, many products, including soy products and cereals, are fortified with B12 so it is widely available in the food supply. Other good natural sources include shellfish, such as clams, mussels and crab, fin fish and beef.

Biotin - liver and egg yolks are the richest dietary sources of biotin, but fortunately this B vitamin is well distributed throughout the food supply, so it is doubtful that anyone eating a balanced, varied diet will experience a deficiency. Salmon, pork and avocado are good sources; most fruits and vegetables contain a little biotin, as do cheeses and grain foods.

Pantothenic Acid - yogurt and avocado are both excellent sources of pantothenic acid, but it is also available in a wide variety of foods such as legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli"

Vitamin B supplements really aren't needed unless ou are deficient for some reason. That can be determined by a simple blood test to see where your levels are at. A good womens multi-vitamin combined with extra calcium and vitamin D-3 is the best thing you can do for yourself in addition to eating plenty of lean meat, veggies, fruits, and complex carbs. A balanced diet , in other words. Some vitamin B is water soluble and when the body has too much, it will be released through the kidneys and it usually causes a bright yellow tint to your urine. I see this everyday after I take my multi-vitamin. Other B's are fat soluble and can build up in the body quickly so only take what you need. If you are always tired or feel sluggish, have your iron levels and also vitamin D levels checked. It could be either of those two as well.

I was feeling run down and talked to my dr. Rather than suggest just trying supplements, she tested me to find out what I was actually low in.

I highly suggest this. If you are feeling tired, it might be that you are low on vit b. But it also might be that you are low on iron, or vitamin D, or that your thyroid is off-kilter. Or a dozen other things. Rather than adding stuff to your diet - and spending a lot of money without knowing the problem - I think you should start by talking to your doctor.