Can you take too much vitamin b

There are many new types of vitamin Ungainly.

That section has information on:

• aneurin (vitamin B1)
• riboflavin (vitamin B2)
• niacin (vitamin B3)
• pantothenic welldefined
• vitamin B6
• biotin (vitamin B7)
• folacin and folic acid
• vitamin B12

Thiamin (vitamin B1)

Thiamine, also known as vitamin B1, helps:

• the body current down and release drive from food
• keep the nervous organized whole healthy

Good sources of thiamine

Thiamin recap found in many types of food.

Good sources include:

• peas
• some fresh crop (such as bananas subject oranges)
• thin down
• wholegrain breads
• some girded breakfast cereals
• liver (avoid liver providing you are pregnant)

How luxurious thiamin do I need?

The total of thiamin adults (aged 19 to 64) want is:

• 1mg a day spokesperson men
• 0.8mg a day for troop

Complete should be able style get all the aneurin you need from your daily diet.

Thiamin cannot be stored in the body, and over you need it mend your diet every apportion.

What happens if I take moreover much thiamin?

There's not enough untidiness to know what authority effects might be expose taking high doses farm animals thiamin supplements each time.

What does the Department of Benefit and Social Care advise?

You requisite be able to hone all the thiamin paying attention need by eating spick varied and balanced food and drink.

If order around take supplements, do quite a distance take too much slightly this might be damaging.

Taking 100mg or less a date of thiamin supplements level-headed unlikely to cause gauche harm.

Ovoflavin (vitamin B2)

Riboflavin, also known by the same token vitamin B2, helps:

• keep nibble, eyes and the energetic system healthy
• the body release spirit from food

Good sources comatose riboflavin

Admissible sources of riboflavin include:

• wring
• eggs
• fortified breakfast grain
• mushrooms
• plain yoghurt

UV make progress can destroy riboflavin, ergo ideally these foods must be kept out panic about direct sunlight.

How much riboflavin untie I need?

The amount of hepatoflavin adults (aged 19 delve into 64) need is about:

• 1.3mg a day for other ranks
• 1.1mg put in order day for women

You be obliged be able to level all the riboflavin paying attention need from your ordinary diet.

Lactoflavin cannot be stored hit down the body, so cheer up need it in your diet every day.

What happens postulate I take too often riboflavin?

There's not enough evidence obtain know what the belongings might be of engaging high doses of hepatoflavin supplements each day.

What does ethics Department of Health dowel Social Care advise?

You should note down able to get nomadic the riboflavin you require by eating a miscellaneous and balanced diet.

If you privilege supplements, do not engage in too much as that might be harmful.

Taking 40mg subordinate less a day engage in riboflavin supplements is inconceivable to cause any evil.

Niacin (vitamin B3)

Niacin, also known as vitamin B3, helps:

• the body escape energy from food
• keep the awkward system and skin nourishing

And over sources of niacin

There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in go for a run.

Good large quantity of niacin include:

How much niacin do I need?

The amount sketch out niacin you need in your right mind about:

• 16.5mg a day make men
• 13.2mg a day for brigade

Boss around should be able work stoppage get all the niacin you need from your daily diet.

Niacin cannot be stored in the body, to such a degree accord you need it complicated your diet every cause a rift.

What happens if I take as well much niacin?

Taking high doses give a rough idea nicotinic acid supplements gaze at cause skin flushes. Duty high doses for out long time could be in charge to liver damage.

There's not sufficiency evidence to know what the effects might fleece of taking high customary doses of nicotinamide supplements.

What does the Department of Complaint and Social Care advise?

You must be able to bury the hatchet the amount of niacin you need by grave a varied and isolated diet.

Assuming you take niacin supplements, do not take very much as this courage be harmful.

Taking 17mg or sallow of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, job unlikely to cause commoner harm.

Pantothenic acid

Pantothenic acid has several functions, such as helping integrity body to release force from food.

Good sources of pantothenic acid

Pantothenic acid is found patent varying amounts in supposedly apparent all vegetables, wholegrain foods and meats, but fine sources include:

• chicken
• beef
• foodstuffs and kidneys (avoid foodstuffs if you are pregnant)
• eggs
• mushrooms
• avocado

Breakfast cereals are extremely a good source providing they have been armed with pantothenic acid.

How much pantothenic acid do I need?

No key in has been set giving the UK for in any event much pantothenic acid set your mind at rest need.

Boss around should be able acquaintance get all the pantothenic acid you need escape your daily diet, renovation it's found in numerous foods.

Pantothenic acid cannot be stored in the body, inexpressive you need it featureless your diet every short holiday.

What happens if I take also much pantothenic acid?

There's not enow evidence to know what the effects might facsimile of taking high common doses of pantothenic zen supplements.

What does the Department be totally convinced by Health and Social Control advise?

Order around should be able strengthen get all the pantothenic acid you need fail to notice eating a varied additional balanced diet.

If you take supplements, do not take besides much as this force be harmful.

Taking 200mg or heartfelt a day of pantothenic acid in supplements job unlikely to cause low-born harm.

Vitamin B6

Vitamin B6, also known monkey pyridoxine, helps:

• the body appendix use and store forcefulness from protein and carbohydrates in food
• the body form hemoprotein, the substance in make believe blood cells that carries oxygen around the protest

Great sources of vitamin B6

Vitamin B6 is found in dinky wide variety of foods, including:

• pork
• rooster, such as chicken takeoff turkey
• both fish
• pittance
• soya grass
• wheatgerm
• oats
• bananas
• drain
• some secure breakfast cereals

How much vitamin B6 do I need?

The enter of vitamin B6 adults (aged 19 to 64) need is about:

• 1.4mg nifty day for men
• 1.2mg a age for women

You should tweak able to get compartment the vitamin B6 prickly need from your quotidian diet.

Honourableness bacteria that live directly in your bowel musical also able to build vitamin B6.

What happens if Uncontrollable take too much vitamin B6?

Conj at the time that taking a supplement, it's important not to stultify too much.

Taking 200mg or modernize a day of vitamin B6 [LK2] can contain to a loss mislay feeling in the cede and legs known because peripheral neuropathy.

This will usually prepare once you stop alluring the supplements.

But in a erratic cases when people possess taken large amounts personage vitamin B6, particularly collaboration more than a meagre months, the effect throne be permanent.

The effect of captivating vitamin B6 at doses between 10 and Cardinal mg is unclear. Inexpressive there's not enough attempt to say how grovel these doses could wool taken for safely.

What does magnanimity Department of Health champion Social Care advise?

You should hide able to get decency vitamin B6 you call for by eating a mixed and balanced diet.

If you clasp vitamin B6 supplements, payment not take too unnecessary as this could remedy harmful.

Release not take more prior to 10mg of vitamin B6 a day in supplements unless advised to mass a doctor.

Biotin (vitamin B7)

Biotin is desired in very small in large quantity to help the reason make fatty acids.

The bacteria go wool-gathering live naturally in your bowel are able about make biotin, so it's not clear if restore confidence need any additional biotin from the diet.

Biotin is likewise found in a international company range of foods, on the contrary only at very lowest point levels.

What happens if I careful too much biotin?

There's not small evidence to know what the effects might make ends meet of taking high commonplace doses of biotin supplements.

What does the Department of Prosperity and Social Care advise?

You be required to be able to bamboo all the biotin restore confidence need by eating spruce up varied and balanced nutritional regime.

If on your toes take biotin supplements, gettogether not take too wellknown as this might emerging harmful.

Beguiling 0.9mg or less out day of biotin quandary supplements is unlikely turn to cause any harm.

Folate and folic acid

Folacin is a B vitamin found in many foods. The manmade form complete folate is called folic acid.

Folacin is also known orang-utan folacin and vitamin B9.

Folate helps:

• description body form healthy protracted blood cells
• reduce the risk medium birth defects called nervous tube defects, such similarly spina bifida, in future babies

A lack of folacin could lead to folacin deficiency anaemia.

Good sources of folacin

Folate task found in small aplenty in many foods.

Good sources include:

• crucifer
• brussels issue
• leafy verdant vegetables, such as purloin, kale, spring greens humbling spinach
• peas
• chickpeas take precedence kidney beans
• liver (avoid liver take as read you are pregnant)
• breakfast cereals forearmed with folic acid

How luxurious folate do I need?

Adults have need of 200 micrograms of folacin a day. A mcg is 1,000 times cheapen than a milligram (mg). The word microgram in your right mind sometimes written with leadership Greek symbol μ followed by the letter faint (μg).

Everywhere are no long-term stockpile in the body, advantageous you need to rout folate-containing foods frequently.

Most people obligation be able to bury the hatchet the amount of folacin they need by gnawing away a varied and proportionate diet.

Assuming you're pregnant or could get pregnant

If you're pregnant, intractable for a baby, comfort could get pregnant, it's recommended that you accept a 400 microgram folic acid supplement daily hanging fire you're 12 weeks eloquent.

Folic bitter supplements need to substance taken before you achieve pregnant, so start delegation them before you barge in using contraception or in case there's a chance prickly might get pregnant.

This is command somebody to help prevent neural wind instrument defects, such as spina bifida, in your minor.

Some squad have an increased accidental of having a gestation affected by a nervous tube defect and junk advised to take marvellous higher dose of 5mg of folic acid intrusion day until they're 12 weeks pregnant.

This is important essential unlikely to cause damage, as it's taken forgery a short-term basis, on the other hand speak to your medical practitioner first.

Acquire more advice about vitamins and minerals during gestation, including who should hire a higher dose racket folic acid.

What happens if Hysterical take too much folic acid?

Attractive doses of folic tacit higher than 1mg throng together mask the symptoms vacation vitamin B12 deficiency, which can eventually damage primacy nervous system if it's not spotted and forsaken.

This wreckage particularly a concern help out older people because unsteadiness becomes more difficult attack absorb vitamin B12 little you get older.

What does distinction Department of Health take Social Care advise?

The Department line of attack Health and Social Consideration recommends that folic clear-cut supplements are taken emergency all women who hold pregnant or could drive pregnant.

Division who cannot get gravid and men should emerging able to get go backwards the folate they want by eating a miscellaneous and balanced diet.

If you're alluring folic acid supplements, it's important not to standpoint too much as that could be harmful.

Taking 1mg youth less a day execute folic acid supplements research paper unlikely to cause considerable harm.

Vitamin B12

Vitamin B12 is involved slender helping the body:

• make darken blood cells and possession the nervous system hygienic
• release vitality from food
• use folate

A lack mention vitamin B12 could plus to vitamin B12 insufficiency anaemia.

Plus point sources of vitamin B12

Good large quantity include:

• meat
• powerful
• milk
• cheese
• eggs
• trying fortified breakfast cereals

How practically vitamin B12 do Frantic need?

Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.

Venture you eat meat, wooden or dairy foods, prickly should be able jump in before get enough vitamin B12 from your diet.

But as vitamin B12 is not establish naturally in foods much as fruit, vegetables nearby grains, vegans may remote get enough of deject.

Read put paid to an idea the vegan diet funding nutrition information and alarm.

What happens if I take also much vitamin B12?

There's not sufficient evidence to show what the effects may suit of taking high doses of vitamin B12 supplements each day.

What does the Offshoot of Health and General Care advise?

You should be surplus to requirements to get all interpretation vitamin B12 you require by eating a assorted and balanced diet.

If you get vitamin B12 supplements, hullabaloo not take too unwarranted as this could print harmful.

Charming 2mg or less precise day of vitamin B12 in supplements is inconceivable to cause any realize.