B vitamins B: overdose and side effects

B vitamins B: overdose and side effects – detailed analysis

B vitamins, a group of water -soluble vitamins, play a key role in many vital functions of the body. They are necessary for the metabolism of energy, the functioning of the nervous system, the formation of red blood cells and maintaining the health of the skin, hair and nails. Since group B vitamins are water -soluble, it is generally accepted that their overdose is unlikely, since excesses are usually excreted in the urine. However, with excessive consumption, especially in the form of concentrated additives, there is a risk of side effects and, in some cases, even toxicity. In this article, we will consider each vitamin of group B in detail, discuss its role in the body, recommended consumption standards, potential signs of overdose and related side effects.

1. Vitamin B1 (thiamine): necessary for energy and nervous system

Tiamin plays a decisive role in the metabolism of carbohydrates, fats and proteins, turning them into the energy necessary to maintain vital functions. It is also important for the functioning of the nervous system, muscles and heart. Tiamin acts as a coherent for several enzymes involved in the Crebs cycle (tricarbon acid cycle), mainly the way of energy production in cells.

Recommended daily norm (RSN):

• Adult men: 1.2 mg
• Adult women: 1.1 mg
• Pregnant women: 1.4 mg
• Nursing women: 1.4 mg

Tiamin sources:

• Whole grain products (brown rice, oatmeal, whole grain bread)
• Legumes (beans, lentils, peas)
• Nuts and seeds
• Pork
• Enriched food (cereals for breakfast)

An overdose of thiamine and side effects:

An overdose of thiamine is extremely rare, since it is water -soluble, and surpluses are usually excreted in the urine. Studies show that even when taking high doses of thiamine (up to 500 mg per day) there are no serious side effects. However, in rare cases, very high doses of thiamine, especially with intravenous administration, can cause the following symptoms:

• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema (angioedema).
• Gastrointestinal disorders: Nausea, vomiting, diarrhea.
• Reduced blood pressure: Dizziness, weakness.
• Cardiac arrhythmia: Cardiac rhythm.

It is important to note that these side effects are extremely rare and usually occur only with very high doses of thiamine, administered intravenously. Usually, an overdose of thiamine obtained from food sources or additives in the recommended doses is not a serious danger.

2. Vitamin B2 (riboflavin): Support for cellular growth and vision

Riboflavin plays an important role in energy metabolism, acting as a coherent for enzymes involved in redox reactions. It is necessary for cellular growth, development and functioning. Riboflavin is also important for the health of the skin, mucous membranes and vision.

Recommended daily norm (RSN):

• Adult men: 1.3 mg
• Adult women: 1.1 mg
• Pregnant women: 1.4 mg
• Women: 1.6 mg

Riboflavin sources:

• Dairy products (milk, yogurt, cheese)
• Eggs
• Meat (liver, kidneys)
• Green sheet vegetables (spinach, broccoli)
• Enriched food (cereals for breakfast)

Overdose of riboflavin and side effects:

Riboflavin, like thiamine, is considered relatively non -toxic vitamin. An excess of riboflavin is usually excreted in the urine, which gives it a bright yellow color (flavinuria). However, with very high doses of riboflavin, the following side effects can occur:

• Flavinuria: Harmless dyeing of urine in bright yellow.
• Quickly: In rare cases, itching of the skin can be observed.
• Increased sensitivity to light: Increased sensitivity to sunlight.
• Gastrointestinal disorders: Diarrhea (rarely).

Studies show that even when taking up to 400 mg of riboflavin per day for a long time, serious side effects are rare. However, people with kidney diseases should be careful when taking high doses of riboflavin.

3. Vitamin B3 (niacin): cholesterol, skin and nervous system

Niacin (nicotinic acid and nicotinamide) plays an important role in energy metabolism, functioning of the nervous system and maintaining skin health. It is also used to reduce blood cholesterol. Niacin is a component of two coofers: nicotinindenindininucleotide (NAD) and nicotinindinindininucleotidfosphate (NADP), which participate in many metabolic reactions.

Recommended daily norm (RSN):

• Adult men: 16 mg of niacin equivalent (ne)
• Adult women: 14 mg ne
• Pregnant women: 18 mg ne
• Nursing women: 17 mg ne

Sources of Niacin:

• Meat (beef, pork, poultry)
• Fish (tuna, salmon)
• Peanut
• Whole grain products
• Enriched food (cereals for breakfast)

Overdose of niacin and side effects:

Unlike thiamine and riboflavin, niacin can cause significant side effects when taking high doses, especially in the form of nicotinic acid. Nicotinamide, a different form of niacin, usually causes less side effects.

Side effects of nicotinic acid (in high doses):

• Redness of the skin (Flush): The most common side effect. It causes redness of the face, neck and upper body, accompanied by a feeling of heat, itching and tingling. This is due to the release of histamine. Admission to this effect can develop over time.
• Hepatotoxicity (liver damage): Long -term intake of high doses of nicotinic acid (more than 3 g per day) can lead to damage to the liver, including an increase in the level of hepatic enzymes, jaundice and, in rare cases, liver failure.
• Gastrointestinal disorders: Nausea, vomiting, diarrhea, abdominal pain.
• Increasing blood glucose: It can worsen control of blood sugar in people with diabetes.
• Improving uric acid levels: Can lead to exacerbation of gout.
• Reduced blood pressure: Dizziness, weakness.
• Cardiac arrhythmia: Cardiac violation (rarely).

Side effects of nicotinamide (in high doses):

Nicotinamide, as a rule, causes less side effects than nicotinic acid. However, when taking high doses (more than 3 g per day), the following side effects may occur:

• Gastrointestinal disorders: Nausea, vomiting, diarrhea, abdominal pain (less pronounced than when taking nicotinic acid).
• Hepatotoxicity (liver damage): It is less pronounced than when taking nicotinic acid, but still possible with prolonged use of high doses.

Important: Reception of high doses of Niacin should be carried out only under the supervision of a doctor. People with liver diseases, diabetes, gout and ulcerative disease of the stomach should be especially careful.

4. Vitamin B5 (pantothenic acid): metabolism and skin health

Pantotenic acid plays an important role in the metabolism of carbohydrates, fats and proteins. It is a component of cooferment A (COA), which is necessary for many biochemical reactions, including synthesis and splitting of fatty acids, cholesterol synthesis and hormones. Pantotenic acid is also important for the health of the skin and hair.

Recommended daily norm (RSN):

• Adults: 5 mg
• Pregnant women: 6 mg
• Women: 7 mg

Sources of pantothenic acid:

Pantotenic acid is widespread in food products, so its deficiency is rare.

• Meat (liver, kidneys)
• Eggs
• Dairy products
• Whole grain products
• Legumes
• Vegetables (broccoli, avocado, mushrooms)

Overdose of pantothenic acid and side effects:

Pantotenic acid is considered relatively non -toxic. Studies show that even when taking high doses (up to 10 g per day), side effects are rare and are usually easy.

• Diarrhea: The most common side effect that usually occurs at very high doses.
• Gastrointestinal disorders: Nausea, abdominal pain (rarely).

5. Vitamin B6 (pyridoxin): nervous system, immunity and hemoglobin

Vitamin B6 plays an important role in the metabolism of amino acids, a synthesis of neurotransmitters (serotonin, dopamine, norepinephrine), the formation of red blood cells (hemoglobin) and the functioning of the immune system. It is also important for the development of the brain and cognitive functions.

Recommended daily norm (RSN):

• Adult men: 1.3 – 1.7 mg (depending on age)
• Adult women: 1.3 – 1.5 mg (depending on age)
• Pregnant women: 1.9 mg
• Women’s lactating women: 2.0 mg

Sources of pyridoxine:

• Meat (poultry, fish)
• Potato
• Banans
• Legumes
• Nuts
• Enriched food (cereals for breakfast)

An overdose of pyridoxine and side effects:

Unlike other B vitamins, vitamin B6 can cause serious neurological side effects when taking very high doses (more than 200 mg per day) for a long time.

• Sensory neuropathy: The most common and serious side effect. It causes numbness, tingling, burning and pain in the arms and legs. In severe cases, it can lead to a violation of coordination and gait. Symptoms usually disappear after the cease of taking high doses of vitamin B6, but the restoration can be slow and incomplete.
• Dermatological reactions: Skin rash, increased sensitivity to sunlight.
• Gastrointestinal disorders: Nausea, vomiting, abdominal pain (rarely).

Important: Reception of vitamin B6 in doses exceeding RSN should be carried out only under the supervision of a doctor. People taking vitamin B6 in high doses should regularly undergo examinations to identify signs of neuropathy.

6. Vitamin B7 (biotin): hair, nails and metabolism

Biotin plays an important role in the metabolism of carbohydrates, fats and proteins. It is necessary for the synthesis of fatty acids, the metabolism of amino acids and gluconeogenesis (the formation of glucose from non -nuclear sources). Biotin is also important for the health of the skin, hair and nails. It is often advertised as a means for strengthening hair and nails, although evidence of its effectiveness is limited in this regard.

Recommended daily norm (RSN):

• Adults: 30 μg
• Pregnant women: 30 μg
• Nursing women: 35 μg

Sources of biotin:

Biotin is found in a wide range of products, and its deficiency is rare.

• Eggs
• Meat (liver, kidneys)
• Nuts and seeds
• Salmon
• Avocado
• Sweet potato

An overdose of biotin and side effects:

Biotin is considered very non -toxic. Studies show that even when taking very high doses (up to 20 mg per day), side effects are rare.

• Incorrect laboratory test results: High doses of biotin can affect the results of some laboratory tests, especially on tests using biotin-stubevidin interaction (for example, tests for thyroid hormones, troponin). This can lead to false positive or false negative results, which can lead to improper diagnosis and treatment. It is important to inform the doctor about taking biotin before taking tests.
• Skin rash: In rare cases, a skin rash can be observed.
• Gastrointestinal disorders: Nausea (very rarely).

Important: Before passing the tests, it is necessary to inform the doctor about taking biotin in order to avoid distortion of the results.

7. Vitamin B9 (folic acid): cell division and fetal development

Folic acid plays a decisive role in cell division, DNA and RNA synthesis, as well as in amino acid metabolism. It is especially important for the development of the fetus during pregnancy, as it prevents defects in the nervous tube (for example, Spina Bifida). Folic acid and its natural form, a folate, are often used interchangeably, although they have different characteristics of absorption and metabolism.

Recommended daily norm (RSN):

• Adults: 400 mcg of dietary equivalents of folate (DFE)
• Pregnant women: 600 mcg DFE
• Nursing women: 500 mcg DFE

Sources of folic acid (and folate):

• Green sheet vegetables (spinach, broccoli, asparagus)
• Legumes (lentils, beans, peas)
• Citrus fruits (oranges, grapefruits)
• Enriched food (cereals for breakfast, bread)

An overdose of folic acid and side effects:

Although folic acid is waterproof, the use of high doses (more than 1000 μg per day) can mask the deficiency of vitamin B12 and lead to neurological damage.

• Masks of the deficiency of vitamin B12: High doses of folic acid can adjust the anemia caused by vitamin B12 deficiency, but do not eliminate neurological damage associated with deficiency B12. This can lead to irreversible damage to the nervous system.
• Gastrointestinal disorders: Nausea, bloating, diarrhea (rarely).
• Interaction with drugs: Folic acid can interact with some drugs such as anticonvulsant drugs and methotrexate.
• Reduced zinc level: Long -term intake of high doses of folic acid can reduce zinc level in the body.

Important: Taking high doses of folic acid should be carried out only under the supervision of a doctor, especially in people over 50 years old, since they have increased risk of vitamin B12 deficiency.

8. Vitamin B12 (cobalamin): nervous system, hematopoiesis and DNA

Vitamin B12 plays an important role in the functioning of the nervous system, the formation of red blood cells (hematopoiesis) and DNA synthesis. It is necessary to maintain the myelin shell that protects the nerve fibers. Vitamin B12 deficiency can lead to serious neurological and hematological disorders.

Recommended daily norm (RSN):

• Adults: 2.4 μg
• Pregnant women: 2.6 μg
• Nursing women: 2.8 μg

Sources of cobalamine:

Vitamin B12 is contained only in animal products.

• Meat (beef, pork, poultry)
• Fish
• Eggs
• Dairy products
• Enriched food (cereals for breakfast, vegetarian alternatives of meat)

An overdose of cobalamine and side effects:

Vitamin B12 is considered relatively non -toxic. Excess vitamin B12 is usually excreted in urine. However, in rare cases, when taking very high doses, the following side effects may occur:

• Acne: In rare cases, high doses of vitamin B12 can cause acne.
• Allergic reactions: Skin rash, itching (rarely).
• Interaction with drugs: Vitamin B12 can interact with some drugs such as Colchicin and Metformin.

Important: People who adhere to a vegetarian or vegan diet should take vitamin B12 additives or use enriched foods to avoid deficiency.

The interaction of group B vitamins with other substances:

It is important to consider that group B vitamins can interact with other substances, including drugs and other additives. Some examples:

• Alcohol: Excessive alcohol consumption can reduce absorption and increase the excretion of vitamins of group B.
• Some drugs (for example, metformin, proton pump inhibitors): They can reduce vitamin B12 absorption.
• Chemotherapy: Some chemotherapeutic drugs can affect the metabolism of B vitamins B.
• Antibiotics: Long -term use of antibiotics can disrupt the synthesis of vitamin K and some group B vitamins in the intestines.

General recommendations for taking B vitamins B:

• Get group B vitamins from a variety and balanced diet.
• If it is necessary to take B vitamins, choose complex drugs containing all group B vitamins in balanced proportions.
• Do not exceed the recommended doses if this is not prescribed by a doctor.
• Consult a doctor before taking any additives, especially if you have any diseases or you take medicines.
• Tell the doctor about taking any additives to avoid possible interactions with medicines or distorting the results of laboratory tests.

Understanding the role, sources and potential risks associated with each vitamin of group B allows you to make conscious decisions about their nutrition and the addition of vitamins. Compliance with the recommended consumption standards and consultations with medical specialists will help to avoid overdose and related side effects, providing optimal health and well -being.