In this guide
B vitamins take part in making energy from food, in nervous system function and in forming red blood cells. Most people get them from a varied diet.
Where they are found
- Riboflavin: milk, eggs, yoghurt and mushrooms.
- Folate: leafy greens, broccoli, peas and beans.
- Vitamin B6: poultry, pork, oats and bananas.
- Vitamin B12: meat, fish, dairy, eggs and fortified cereals.
Who is at higher risk
Vitamin B12 is not naturally present in fruit, vegetables or grains. Vegans and older people are therefore at higher risk of deficiency. Vegans should talk to a doctor or pharmacist about B12 fortified foods or a supplement. Long term untreated B12 deficiency can affect the nervous system.
Symptoms and tests
Tiredness, weakness, mood changes and poor concentration are vague and have many causes. So do not tackle them with random supplements. Ask for an examination and blood tests, and the doctor will decide whether a supplement is needed.
Caution with supplements
Vitamin B6 at 200 milligrams a day or more can damage nerves, and in supplements you should not exceed 10 milligrams a day without a doctor's advice. Large amounts of folic acid can hide a B12 deficiency.
If a doctor or pharmacist advises a B12 supplement, you can compare Forever B12 Plus by the amount of B12 and folic acid on the label.
Before a test, prepare the following:
- Write down your symptoms, how long they last and when they began.
- Note what you eat and whether you take supplements or medicines.
- Ask the doctor which tests are needed and what the results mean.
Common questions
How do I know I lack vitamin B12?
Symptoms such as tiredness and weakness are vague. Ask for an examination and a blood test, and the doctor will decide whether a supplement is needed.
May I take high doses of B vitamins?
Not without a doctor's advice. Vitamin B6 in high doses can damage nerves, and large amounts of folic acid can hide low B12.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
