Taking daily supplements can be a great way to fill in any nutrient gaps in your diet. If you find that you’re low on B vitamins, for example (a deficiency that can manifest in fatigue, weak muscles, headaches, and more), you may benefit from taking a B-complex supplement. However, just as with anything else you put into your body, it’s always important to keep the potential risks in mind. Any supplement can lead to dangerous downsides if you’re not careful—and B vitamins are no exception.
While B vitamins are generally safe to consume as directed and typically come with more benefits than downsides, there are still risks to consider. To shed light on a few, we spoke to dietitian Krutika Nanavati. She told us that when taken in high does, B vitamins could result in gastrointestinal discomfort, skin conditions, and nerve damage. Find all of her expert insight and advice below.
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Potential downsides to B vitamins
For starters, Nanavati acknowledges that B vitamins offer numerous benefits. However, she notes, "it is important to exercise caution when consuming them in excessive amounts. Excess intake may lead to undesirable side effects including nausea, nerve damage, and elevated blood sugar levels. This is especially true when high doses are taken without appropriate medical guidance." We'll dive into a few of the most common side effects of excessive consumption below.
Gastrointestinal Discomfort
One side effect of many supplements is digestive issues. According to Nanavati, B vitamins are one potential culprit. "Excessive intake of B vitamins can result in gastrointestinal discomfort," she says. "Elevated levels of vitamins B3 and B5 may induce symptoms such as constipation, nausea, and abdominal cramps."
Skin Conditions
Although getting enough B vitamins is an important part of the health of your skin and hair, Nanavati points out that consuming too much could have adverse effects on your skin. "Excessive intake of vitamins B3 and B6 has been associated with various skin conditions," she warns. "Consuming high doses of vitamin B3 can result in skin redness, while an overabundance of vitamin B6 can lead to skin disorders, increased sensitivity to sunlight, and feelings of nausea." Yikes!
Nerve Damage
When it comes to vitamin B6, in particular, Nanavati says you should be wary of potential nerve damage. "Excessive intake of vitamin B6 can result in nerve damage, leading to symptoms such as numbness and problems with balance. It is important to be mindful of the potential consequences of prolonged overconsumption," she tells us.
Taking B vitamins safely
As we've stated above, B vitamin supplements can certainly be taken safely. Nanavati says that the key to avoiding these downsides—as well as consuming any other supplement safely—is to stick to the appropriate dosage, monitor any changes in your physical or mental well-being, and, if necessary, take any new supplements under the guidance of your doctor.
It's also worth noting that the best way to get vitamins for your health is to work them directly into your diet. Luckily, there are plenty of delicious, B-vitamin-rich foods to choose from.
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