Vitamin B Complex Dosage

Correct nutritional intake plays a key role in maintaining overall health of a person. Human body requires around 13 vitamins, along with fats and minerals, in order to perform the daily activities. Out of these 13 vitamins, 8 vitamins belong to the group of vitamin B. This group of 8 water soluble vitamins contain Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7) and Folic Acid (B9) and Cyanocobalamin or vitamin B12. Deficiency or imbalance in the levels of any of these above mentioned vitamins can cause several serious health complications. For people who find it hard to maintain the recommended intake of these vitamins through their daily diet, are prescribed to have vitamin B complex, which are vitamin B supplements that consist of a single or multiple vitamins belonging to this group. However, a person should always be aware about the correct dosage, in order to get desired benefits of these supplements.

Benefits of Vitamin B Complex

Benefits of vitamin B complex are pretty diverse and essential. It benefits our overall health and help various essential bodily functions like glucose-energy conversion, DNA and RNA synthesis, healthy functions of adrenal glands, balanced secretion of certain hormones, fat breakdown and protein metabolism, health of hair, nails, eyes and skin, health of the central nervous system and avoids several mental conditions like depression, fatigue, lethargy, lack of concentration, irritability, stress and anxiety. Supplements are available in various forms, like injections and capsules. If a person is suffering with vitamin B complex deficiency, these supplements are needed to be consumed in the recommended dosage, which is different for each individual. For instance, the dosage for adults is different than for children and women.

Recommended Dosage

The following table briefly explains the recommended dosage for each age group. The key factor to remember here ,is that the figures given below is the average dosage of vitamin B complex, and the actual dosage might vary according to the health condition of that individual.

Vitamin B Complex Dosage Chart
Vitamin B Type	0-6 Months	6-12 Months	1-18 Years	18 Years +	Pregnant/Lactating
Vitamin B1 (Thiamine)	0.3 mg	0.5 mg	1-1.5 mg	1.5 mg	+ 0.5 mg
Vitamin B2 (Riboflavin)	0.4 mg	0.6 mg	1-1.5 mg	1.7 mg	+ 0.5 mg
Vitamin B3 (Niacin)	6 mg	8 mg	10-15 mg	15-20 mg	+ 4 mg
Vitamin B5 (Pantothenic Acid)	2.5 mg	3 mg	4-7 mg	10 mg	+ 3 mg
Vitamin B6	0.3 mg	0.6 mg	1-2 mg	2-2.5 mg	+ 0.6 mg
Vitamin B7 (Biotin)	35 mcg	50 mcg	100-200 mcg	300 mcg	+ 50 mcg
Vitamin B9 (Folic Acid)	30 mcg	50 mcg	100-400 mcg	400 mcg	1 mg
Vitamin B12 (Cobalamin)	0.5 mcg	1.5 mcg	2-4 mcg	4-6 mcg	+ 1 mcg

Overdose of Vitamin B Complex

Vitamin B complex overdose is a factor that you should always watch out for, and the best way to do that is to consume it only in the recommended form. The side effects vary as per overdose of each of the component of these 8 vitamins. Some of the common vitamin B side effects include, diarrhea, abdominal cramps, bloating and other problems related to digestive health, insomnia, eye problems, bitter taste in mouth, calcium deficiency, hyperactivity, increased severity of certain mental conditions like depression and irritability, reduced metabolism rate and nutrition absorption. Some other side effects include anemia, low blood pressure, headache, heart palpitation, edema, joint pain, itching and flushing of skin, mood swings, loss of appetite, etc.

The best thing to do, in order to stay away from all these side effects of supplements is to let the health care provider to decide the correct dosage of these supplements for you.