Vitamin supplements should always be consumed only if recommended by your doctor. As supplementation it sometimes has mild side effects such as excessive thirst, rash, blurred vision, cramps, nausea, excessive voiding diarrhea, and flushing of the skin. If you experience any unusual changes, be sure to contact your doctor immediately, as in severe cases, taking the supplement without any diagnosed deficiencies could lead to toxicity and may also result in loss of control of body movements.
One can experience a vitamin B overdose only through supplements that are taken without consulting the doctor. Overdose of vitamin B complex from food is less likely as it is water soluble and is excreted in the urine. Since you are now aware of the importance of B vitamins, talk to your doctor about your desired health goal. Taking certain factors into account, your doctor can advise you if you need to make any dietary changes or take additional supplements.
Food sources of each vitamin
Vitamin B is available in most of the foods we eat every day. Here’s a look at some of the key dietary sources for each of them:
Vitamin B1 (thiamine): Peanuts, spinach, kale, whole grains, tree nuts
Vitamin B2 (riboflavin): Eggs, spinach, milk, yogurt, almonds, oats, mushrooms
Vitamin B3 (niacin): Green vegetables, milk, eggs, red meat
Vitamin B5 (pantothenic acid): Legumes, eggs, meat, avocados, chicken
Vitamin B6 (pyridoxine): Brown rice, carrots, chicken, lentils, sunflower seeds, chickpeas, potatoes
Vitamin B7 (biotin): Potatoes, chicken, fish, nuts, cauliflower, eggs, sunflower seeds
Vitamin B9 (folic acid): Milk, beans, asparagus, leafy greens, nuts
B12 vitamin: Eggs, milk, fish