Although B vitamins are found in many foods, some groups of people may benefit from taking additional B vitamin supplements. This includes older adults, those with celiac disease, as well as those who follow a vegan diet.
There are at least 8 common types of B vitamins that we know about:
- B1—Thiamine
- B2—Riboflavin
- B3—Niacin
- B5—Pantothenic Acid
- B6—pyridoxine
- B7 — Biotin
- B9—Folate (also known as folic acid)
- B12—Cobalamine
These are the Benefits of Taking Vitamin B Supplements
If you suspect that you are deficient in one of the B vitamins, you may experience some unpleasant symptoms.
This is why taking a B vitamin supplement can help with any deficiencies you may be experiencing.
Below, we outline four positive effects you can experience from taking a B-complex supplement or a single B-vitamin in its own right (such as a B12 supplement).
Can reduce tingling in the hands or feet.
There are several reasons why you might experience tingling in your hands, feet, or both.
For example, when you experience tingling or numbness, it could be a sign that you have prediabetes which occurs when the body has blood sugar (glucose) levels that are higher than normal but cannot be said to have diabetes.
More specifically, this sensation is a big indicator of pre-diabetic neuropathy and if left untreated, can result in a type of nerve damage called peripheral neuropathy.
Another claim notes that numbness and tingling are more often a sign of diabetes than prediabetes. In fact, these symptoms can be a big indicator of the occurrence of diabetic neuropathy.
However, a less severe cause of tingling or numbness in the hands or feet may be a vitamin B12 deficiency. Inadequate consumption of B-12 (found mainly in meat and animal by-products) is known to cause a "tingling" sensation in the hands and feet.
This is because vitamin B-12 helps produce a substance called myelin, which acts as a protective layer for nerves and allows nerves to transmit sensation. Without this protection, nerves are more likely to be damaged.
However, before you start taking vitamin B12 supplements, be sure to talk to your doctor.
Supplements Can Treat Thrush
Other symptoms of vitamin B12 deficiency? Deep heat or thrush. It can appear on your tongue, gums, or on the inside of your mouth.
It can also be an indication of a folate (vitamin B9) deficiency. Canker sores usually don't require treatment, but can be very painful, especially if you eat acidic fruits like oranges, lemons, grapefruit, or something spicy.
One way to reduce pain and speed up the healing process is to take vitamin B6 and B12 supplements.
Reduce the risk of birth defects
According to the Centers for Disease Control and Prevention (CDC), folic acid (vitamin B9) may help reduce birth defects, including spina bifida and anencephaly.
A baby is diagnosed with spina bifida when the spine does not develop properly, which can eventually lead to severe physical disabilities.
Anencephaly is equally serious, as it is a condition in which a baby's brain and skull do not form properly. To prevent this serious birth defect, the CDC recommends that pregnant women take a vitamin with 400 micrograms of folic acid daily.
Your energy level may increase
Did you know a lack of B vitamins can be the reason you are constantly feeling tired? As Cedrina Calder, MD, MSPH points out, a vitamin B12 deficiency lowers the number of red blood cells that can result in extreme fatigue, shortness of breath, and a fast heart rate.
Eating more meat, poultry, fish and eggs can solve this problem. However, vitamin B12 supplements may be the most effective way, especially if you follow a plant-based diet.
