Is 500mg of Vitamin B Complex Too Much?
Is 500mg of Vitamin B Complex Too Much?
Whether 500mg of vitamin B complex is too much depends on the specific B vitamins included in the complex as they each have different recommended daily allowances (RDAs) and tolerable upper intake levels (ULs).
General Guidelines
Here is a general overview of the different B vitamins and their upper intake levels:
Vitamin B1 - Thiamine
No established upper limit; excess is typically excreted.
Vitamin B2 - Riboflavin
No established upper limit; excess is also excreted.
Vitamin B3 - Niacin
The upper limit is 35mg for adults. High doses can cause flushing and other side effects.
Vitamin B5 - Pantothenic Acid
No established upper limit; excess is usually excreted.
Vitamin B6 - Pyridoxine
The upper limit is 100mg. Excessive amounts can lead to nerve damage.
Vitamin B7 - Biotin
No established upper limit; generally safe.
Vitamin B9 - Folate
The upper limit is 1000mcg (1mg) from supplements. High doses can mask vitamin B12 deficiency and may interfere with some prescription drugs.
Vitamin B12 - Cobalamin
No established upper limit; generally considered safe.
Conclusion
If your vitamin B complex contains 500mg in total, it’s important to check the breakdown of each B vitamin. If it includes high amounts of B3, B6, or any other specific vitamin that has an upper limit, it may be excessive. Always consult with a healthcare professional before starting any new supplement regimen, especially at high doses.
Since the B vitamins are all water-soluble, any excess will be flushed out in your urine. But this doesn’t mean large doses of some of them can’t cause problems. Large doses of B3 and B6 can be harmful over time, and excess folate can mask a B12 deficiency and may interfere with some prescription drugs.
Vitamin B6 may cause neurotoxicity at a dose of 300 to 500mg per day over time. In 2015, 189 toxic exposures were reported for Vitamin B6. Vitamin B3 can cause skin flushing and in very large quantities, liver damage.
The recommended daily adult levels of the B-vitamins are:
Vitamin B1 - Thiamin: 1.5mg Vitamin B2 - Riboflavin: 1.7mg Vitamin B3 - Niacin: 20mg Vitamin B5 - Pantothenic Acid: 5mg Vitamin B6 - Pyridoxine: 1.3mg Vitamin B7 - Biotin: 30mcg (micrograms) Vitamin B9 - Folic acid: 400mcg Vitamin B12 - Cobalamine: 2.4mcgThe amounts are different for children and for lactating or pregnant women. Check the label of your B complex vitamin bottle for the levels it contains.