If you suffer from fatigue or eat a vegan diet, you may quickly reach for vitamin B. Of course it is very nice that you can easily get extra vitamins yourself, but it also has a downside: because what if you get too much vitamin B because of this? ingest? In this article you can read when a vitamin B is lurking too much and what the consequences are.
Vitamine B complex
Vitamin B is the umbrella name for eight B vitamins: B1, B2, B3, B5, B6, B8, B11 and B12. Together they ensure that energy is released from food. They help burn carbohydrates, fats and proteins. If you don’t get enough of it, a shortage will arise, and you naturally want to prevent that. You can recognize a vitamin B deficiency by these symptoms.
Can you also get too much vitamin b?
Yes, it is possible to get too much vitamin B. Excessive intake of some B vitamins can lead to unpleasant side effects, such as diarrhea, nausea, and skin rashes. Or even worse: abnormalities of the nervous system. So more is not always better. It is important to follow recommended daily amounts and possibly consult a doctor for specific recommendations.
Headache due to too much vitamin B
You sometimes hear that people get headaches from too much vitamin B. No evidence of this has (yet) been found. However, a deficiency of vitamin B can cause headaches. You can also suffer from headaches if you take in too much vitamin A. Excess amounts of vitamin A are stored in your liver and accumulate there.
How much vitamin B can you take per day?
If you eat a healthy and varied diet, you will in principle get enough vitamin B. The B vitamins are found in a wide variety of foods, from grain products to meat and dairy. Here you can read which foods contain a lot of vitamin B.
If you have been advised to take vitamin B supplements, take a good look at the label. To prevent you from taking in too many vitamins over a longer period of time, an ‘acceptable’ upper limit has been set for vitamin b.
Pay particular attention to the RDA, or the recommended daily amount. Preferably choose a supplement with a maximum of 100 to 300 percent of the RDA.
This (maximum) amount of vitamin B is recommended for adults:
- B1: up to 5 times the RDA
- B2: up to 5 times the RDA
- B3: a maximum of 900 milligrams per day and a maximum of 10 milligrams of nicotinic acid per day
- B5: Up to 5 times the RDA
- B6: 25 milligrams per day
- B8: Up to 5 times the RDA
- B11: maximum 1000 micrograms per day
Sources: nutrition centerThuisarts, Healthline
