Vitamin B-complex supplements include all the B vitamins including riboflavin, also called vitamin B-2. Riboflavin causes urine to turn bright yellow when you ingest it in excess. Your body requires riboflavin to break down carbohydrates, proteins and fats and release energy from those nutrients in all of your body’s cells. It assists with growth and production of red blood cells. Riboflavin also enables your body to use oxygen. Most people in the U.S. meet or exceed riboflavin recommendations, which vary from 0.3 mg per day to 1.1 mg per day, depending on age and gender, according to MedlinePlus. Riboflavin occurs in milk and dairy products, whole grains and dark green leafy vegetables, such as broccoli, turnip greens, asparagus and spinach. Eggs, lean meats, nuts and legumes also provide riboflavin. Breads and cereals may also be fortified with added riboflavin. Although milk and liver are the richest sources of riboflavin, nutritional yeast, dark green vegetables and whole or enriched grains provide an ample source for vegans who do not consume dairy products or meat.
Food processing may destroy some vitamins, but little riboflavin is lost during ordinary cooking because riboflavin is stable to heat. Ultraviolet light and irradiation destroy riboflavin, so milk is sold in cardboard or other opaque containers. Precautions must be taken when adding vitamin D to milk by irradiation, according to Eleanor Whitney, Ph.D., and Sharon Rolfes, M.S., R.D., authors of “Understanding Nutrition.” The vitamin B complex includes thiamin, riboflavin, niacin, biotin, pantothenic acid, vitamin B-6, folic acid and vitamin B-12. Vitamin and mineral supplements may be appropriate in some circumstances, such as to correct overt deficiencies and reduce the risk of certain diseases. At high or therapeutic doses, a supplement acts as a drug; use it only with the recommendation of your physician or registered dietitian. More than half of the U.S. population takes vitamin and mineral supplements regularly, and 1 in 5 people take a multinutrient supplement daily, as reported by Whitney and Rolfes.
B vitamins are water-soluble and move directly into the blood, where they travel freely throughout the body. Your kidneys detect excess riboflavin, which is excreted in the urine. This excess riboflavin, especially when you consume it in large doses, causes the urine to take on a characteristic bright yellow color. Consult your health care professional if you notice other unusual effects. Lack of riboflavin causes inflammation of membranes of the mouth, eyes, skin and gastrointestinal tract. Itching and burning eyes, sensitivity to light, reddening of your corneas, sore tongue, and itching or peeling skin and cracks in the corners of your mouth may occur. Your doctor or registered dietitian may recommend riboflavin. Treatment for a Riboflavin Deficiency What in Vitamins Makes My Urine Turn Yellow? The Vitamin Deficiency That Causes the Corners Of the Mouth to Crack Signs & Symptoms of Folic Acid Deficiency How Much Is Too Much Vitamin B Complex? Folic Acid Deficiency in Babies
Vitamin B12 & Urine Color The Side Effects of Folic Acid Intolerance Can Vitamins Change the Color of Your Urine? Does Vitamin B Complex Help You Lose Weight? What Is the Vitamin Deficiency That Causes Cheilosis? Complications From Vitamin B Complex Foods That Are High in B VitaminsA high-quality vitamin B complex supplement will provide, in one convenient pill, a full range of B vitamins, including biotin, choline, folic acid, inositol, PABA (para-aminobenzoic acid), and the six “numbered” B vitamins–vitamin B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), and B-12 (cobalamin). Combination products can simplify the process of taking individual B vitamins for a range of ailments including alcoholism, depression, diabetes, hair problems, lupus, multiple sclerosis, and stress. Vitamin B complex products are generally available in two forms: B-50s and B-100s. In a B-50 complex, look for a minimum of the following: 400 mcg folic acid, 50 mcg B-12 and biotin, and at least 50 mg of all the other B vitamins.
Generally twice this amount is found in B-100 complexes, except for the folic acid (400 mcg), which remains the same. A B-100 typically contains 100 mcg B-12 and biotin, and 100 mg of all the other B vitamins. While convenient, combination B vitamin products can produce an unpleasantly strong vitaminlike odor and cause queasiness if taken on an empty stomach. To minimize these side effects and enhance absorption, take this vitamin pill with food. A bright yellow hue to the urine following a B-complex vitamin is a harmless side effect of the riboflavin (B-2). The amount of each individual ingredient in a vitamin B complex is usually quite small. The best approach for anyone concerned about possible interactions with a drug or dietary supplement is to refer to the separate entries (riboflavin, folic acid, vitamin B-12 in our WholeHealth Chicago Reference Library. See individual entries in the WholeHealth Chicago Reference Library for cautions on specific ingredients contained in your vitamin B complex.
Alcoholism 1 B-50 pill each morning and evening with food. Each pill should supply 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins. Alzheimer’s Disease 1 B-100 pill a day Anxiety and Panic 1 B-50 pill each morning with food. Should supply 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins. Canker Sores 1 B-50 pill each morning Crohn’s Disease 1 B-50 pill twice a day with food. Depression 1 B-50 pill twice a day with food. Diabetes 1 B-100 pill each morning with food. Each pill should supply 100 mcg vitamin B12 and biotin, 400 mcg folic acid, and 100 mg all other B vitamins. Epilepsy 1 B-50 pill twice a day with food. Fatigue 1 B-50 pill each morning with food. Should supply 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mcg all other B vitamins. Hair Problems 1 B-50 pill twice a day with food. Heart Disease Prevention 1 B-50 pill twice a day with food. Each pill should supply 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg all other B vitamins;
may be partially covered by your daily multivitamin. Infertility, Female 1 B-50 pill each morning. These nutrients may already be covered by your daily multivitamin. Multiple Sclerosis 1 B-100 pill twice a day for flare-ups; then reduce to 1 pill each morning as maintenance. Psoriasis 1 B-50 pill twice a day with food. Each pill should supply 50 mcg vitamin B12 and biotin, 400 mcg folic acid, and 50 mg of all other B vitamins Rosacea 1 B-50 pill each morning with food. Stress 1 B-100 once a day. There are six “numbered” B vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (panotothentic acid), B6 and B12–and five “other” Bs, including folic acid and biotin. As its name implies, a B-complex supplement is a convenient way to get them all. All the B vitamins are important for depression. This is primarily because they are crucial to the production of key chemicals called neurotransmitters in the brain. They also seem to enhance the effectiveness of antidepressant medications.
Taking vitamin B is difficult for some people, and I get lots of phone calls about the side effects of B vitamins–more than any other supplemental nutrient. Indeed, a B-vitamin capsule can be quite strong smelling. When it dissolves inside the stomach, it makes some people feel a bit queasy. WHAT TO LOOK FOR A good B-50 complex should contain: 50 mcg B12 and biotin 400 mcg folic acid At least 50 mg of all the other B vitamins There are a number of ways to minimize the distinctive B-vitamin “burp” or aftertaste. Try some of these simple tips: Be sure to take this vitamin with food. This will help you avoid the burp factor and also enhance the absorption of the nutrients. Consider a high-quality brand. B vitamins are manufactured by large, well-known pharmaceutical houses and sent in bulk to vitamin companies for individual mixing (formulation) and encapsulation. There are “food grades” and “pharmaceutical grades” for everything, including the capsule material.
Spending a little more on a better brand can pay big dividends when it comes to side effects. Be prepared to switch brands. Keeping trying until you find one that agrees with your digestive system. Subtle manufacturing choices can make a significant difference in how well you tolerate this vitamin. Don’t be concerned if your urine turns a dazzling Day-Glo yellow. This often happens after taking a B complex. Because these vitamins are water soluble, they travel quickly through the bloodstream and soon appear in the urine. This doesn’t mean you’re taking too high a dose. It’s simply the natural “peeing out” of the riboflavin, or vitamin B2. The color is actually completely harmless and just takes getting used to. About B-100s: Obviously capsules labelled B-100 contain twice as much as a B-50. But more is not necessarily better. Even if you need the amounts contained in a B-100 supplement, it may be easiest to stick with a B-50 and just take it twice a day rather than challenge your stomach with a single B-100.