However, taking supplements that contain excessively high and unnecessary quantities of B vitamins could lead to serious side effects. There are eight B vitamins that support metabolism, nerve function, and energy production, among other bodily processes. Abundant in food sources like animal products, legumes, leafy greens, and fortified foods, many people get the B they need from their diet. The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers. Best Overall Vitamin B Complex - Swolverine B-Complex They really work. I am still on my first bottle and the difference they have made is remarkable. I would recommend them.' - Christine A

Your body filters and eliminates excess water-soluble vitamins (the B vitamins and vitamin C), so it is difficult to over-consume these. However, fat-soluble vitamins (vitamins A, E, D, and K) can be stored in fat tissue and are dangerous when consumed in excess. The minerals iron, calcium, iodine, magnesium, selenium, copper, molybdenum, and manganese also can be damaging if consumed in excess. For healthy adults eating a well-balanced and varied diet, it’s unlikely that a multivitamin provides many benefits, and there can be potential downsides. “Some people take a multivitamin as a safety net, but doing so may result in over-supplementing certain nutrients,” says Manaker.

Nutrition

Added ingredients: Many multivitamins also contain herbs, antioxidants, enzymes, and probiotics. Because the research on efficacy and safety varies significantly for each different additional ingredient, it’s best to choose a multivitamin without additional ingredients and review the potential benefits of additional supplements with your healthcare provider. Multivitamin Dosage

However, research has shown that multivitamins are effective at reducing the risk of vitamin and mineral deficiencyand ensuring adequate nutrient intake, particularly in the case of people with limited variety in their diet. Since these could impact your energy levels, it's recommended to take them earlier in the day, but the best time depends on your health and needs. Getting into a routine of taking it at the same time every day can help you establish the habit so you don't forget or second guess yourself. How long does it take for vitamin B complex to work? This prenatal vitamin does not contain iron or omega-3s, which you may want to consider taking separately, depending on your diet and nutritional status. FullWell does offer a fish-oil supplement to complement their multivitamin, which contains 550 milligrams of omega-3 fatty acids, including both EPA and DHA. Some shoppers will want ingredients they recognize, derived from all-organic foods. The New Chapter Fermented Coenzyme B Complex more than fits the bill, not only offering the full Vitamin B family but also boasting elderberry, turmeric, and other all-natural inclusions. These are organic and ethically sourced ingredients designed to help aid in absorption and increase your energy, focus, and stamina. This isn’t the most affordable B complex vitamin in the world, but for those seeking an organic whole food option without any needless additives, it should prove well worth it. Best For Has helped my hair grow and my energy has increased, great product. It took two weeks of taking it before the results started to show.’ – Olivia2020Liquid vitamins, including multivitamin powders, are generally better absorbed by the body compared to traditional capsule or gummy forms. The liquid form allows for faster dissolution and higher potency in the bloodstream. 7. What are the side effects of multivitamin powder?

Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid. What happens if I take too much folic acid? There are many ways to incorporate powdered vitamin B into your diet, such as adding it to smoothies, sprinkling it on top of oatmeal or yogurt, mixing it into salad dressing, or blending it into soup or sauce. Is powdered vitamin B safe?Roberts JE, Dennison J. The photobiology of lutein and zeaxanthin in the eye. J Ophthalmol. 2015;2015:687173. doi:10.1155/2015/687173

For example, proton pump inhibitors, which are medications that lower stomach acid, can decrease the absorption of B12, whereas metformin, a popular diabetes drug, can decrease levels of both B12 and folate ( 24, 25). For this reason, traditional peanut butter may be a better choice for those not already consuming foods high in vitamin E like nuts, nut oils, fish, avocados, wheat germ or wheat germ oil ( 20). Summary The bacteria that live naturally in your bowel are also able to make vitamin B6. What happens if I take too much vitamin B6? Riboflavin cannot be stored in the body, so you need it in your diet every day. What happens if I take too much riboflavin?

Because of the size of the capsule and the amount of nutrients included, it is a two-capsule dose, which some people may find cumbersome. You can split it up into different times of the day or take both capsules at the same time. It depends. People who have a B12 deficiency or need extra folate can benefit from supplementing with single-nutrient products. But other people may benefit from taking a vitamin B complex that covers their needs for all eight B vitamins. What is the best form of B vitamin to take?