Vitamin B: What to Know About This Essential Nutrient – AARP

Thought much about B vitamins lately? If not, maybe you should.

There are eight varieties of B vitamins. And between them, they supportbrain health, heart health, DNA development and energy regulation. Plus, theyve been found toprevent migraines, ward off recurrence of some skin cancers, and even possibly slow the progression of a devastating neurodegenerative disease.

Some people believe the B stands for boring, says Mark Moyad, M.D., director of preventive and alternative medicine education at the University of Michigan Medical Center in the department of urology.

The reality, he says, is when you look a little closer, the B vitamins are one of the most fascinating categories in medicine.

But like other vitamins, they should not be taken on a whim. Theres evidence, for example, that too much folic acid (vitamin B9) in supplement form can encourage the growth of cancer cells in older people, and an excess of biotin (vitamin B7) can mess with blood lab results.

Theres some risks to taking supplements, says Debbie Fetter, an assistant professor of nutrition at UC Davis. Theyre not entirely benign, given that they can haveside effectsand eveninterfere with other drugs.

Experts recommend checking with your physician before you start any supplement, both to make sure it isnt interacting with something youre already taking, and to ensure that youre not consuming excessive amounts of a nutrient youre getting plenty of in your diet.

This particularly applies to B vitamins. Heres what you need to know about them:

What it does:Thiamine helps to turn the food you eat into the energy your body needs, the National Institute of Healths Office of Dietary Supplements explains. Its especially essential for cell formation and function, and for brain andheart health, adds Sue-Ellen Anderson-Haynes, a nutritionist in Hopkinton, Massachusetts.

Foods you can find it in:Youll find thiamine in yeast, pork, brown rice, beans and lentils, and fortified breakfast cereals. That said, heating these foods can reduce the thiamine content, according to the Mayo Clinic.

How much you should be getting:The National Institute on Aging says men 51 and older need 1.2 milligrams (mg) per day; women 51 and older need 1.1 mg daily.

Who might need a supplement:Most people in the U.S. consume the recommended amounts of thiamine, according to the NIH. However, its worth noting that up to 20 to 30 percent of older adults may have some degree of thiamine deficiency, so talk to your doctor if youre concerned. Health care providers may recommend individuals who consume too much alcohol, people with HIV, diabetics and people who had bariatric surgery supplement with thiamine, Anderson-Haynes says.

What it does:It helps break down carbohydrates, proteins and fats, says the Mayo Clinic. And like vitamin B1, it plays a major role in cell growth and function.

Surprising benefits:A high dosecan reduce migraine frequencyby up to 50 percent, studies show, though researchers arent sure why.

Foods you can find it in:Youll find riboflavin in eggs, organ meats, lean meats, low-fat milk, mushrooms, spinach, fortified cereals, breads and grain products, according to the NIH.

How much you should be getting daily:Men 51 and older should aim for 1.3 mg, and women 51 and older should get 1.1 mg, the NIA says. If youre a migraine sufferer, your doctor may recommend a much higher dose (about 400 mg daily) as a preventive measure.

Who might need a supplement:Vegans, athletes who are vegetarians, and people who dont consume dairy may have trouble meeting the recommended daily amount, the NIH says, and may benefit from a supplement. The same goes for people with a genetic disorder called riboflavin transporter deficiency.

What it does:This one is also important in cell development, again helping to turn the food you eat into the energy you need, Anderson-Haynes says.

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Vitamin B: What to Know About This Essential Nutrient - AARP