B-Complex Vitamins
The information presented is based on Cellular trace element analysis - not Serum / Blood measurements.
RDA / DRI, synergists, antagonists, side effects, and additional deficiency / overdose / toxicity symptoms are listed on Page 2.
Of the many B-Complex (Bx) formulations and supplements offered by various manufacturers, different
effects are generally being experienced by different individuals, depending not only on the daily amount, but
also the specific type of formulation supplemented.
An Equalized B-Complex contains the same amount with most B-Vitamins (100 mg of Vit B1, 100 mg of
Vit B2, 100 mg of B3, etc..., and 100 mcg of biotin, 100 mcg of B12, and 400 mcg to 1 mg of folic acid).
So-called B-Stress Formulations are designed to presumably help people handle stress better, however
many people end up feeling more stressed out after taking them. Starting in the '80s, when "Stress Tabs"
became popular, a large percentage of patients I had seen came with medical symptoms exclusively related
to excessive B-Complex intake (see below). Ironically, whoever came up with the notion that large amounts
of B-Vitamins reduced stress had it all backwards, nevertheless a lot of self-styled nutritionists perpetuated
that myth, and Vitamin Companies quickly jumped on the bandwagon with each producing their own brand-
specific "Stress Formulations," consisting mainly of high-potency B-Complex vitamins, with varying amounts
of Vitamin C and zinc added to enhance that "stress-fighting" effect.
Supposedly the best choice is a Balanced B-Complex Vitamin supplement where a different mg or mcg
amount is used for each B Vitamin - sort of putting them in the proper (natural) ratio to one another.
However, what ratios are best for which individual, and how would the manufacturer know?
An individual who is prone for gout might need more pantothenic acid (Vitamin B5) but less lecithin, while
anyone with a tendency for iron overload would need less Vitamin B1, but much more Vitamin B2. Some of
those suffering from hypoadrenalism (Addison's disease) would benefit from extra Vitamin B1 and/or choline
for their sodium-raising properties, while sodium-sensitive individuals or anyone with a tendency for hyper-
adrenalism (Cushing's disease) might benefit from extra Vitamin B2 and folic acid, which have a sodium-
lowering effect.
Anyone suffering from low blood sugar episodes should avoid larger amounts of Vitamin B6 and Vitamin C,
which can cause blood sugar to drop even more, but they are generally helped with extra niacinamide and/
or biotin. There are claims that diabetics may benefit from larger amounts of biotin, but patient feedback
and blood sugar measurements have been to the contrary.
another member of the B-Vitamin complex, but they should be careful taking extra Vitamin B6. Higher intake
of Vitamin B6 will also increase magnesium retention, although this only takes place following long-term oral
supplementation, while regular Vitamin B6 injections will quickly result in a high magnesium / low calcium
ratio.
If not matched to a patient's requirements, which happens frequently when Vitamin B6 + B12 injections are
given at Weight Loss Clinics, a severe calcium deficiency develops. This by itself - or when aggravated by
an overstimulated thyroid from regular Vitamin B6 + Vitamin B12 shots - can result in mood swings, anxieties,
depression, insomnia, heart palpitations, chest pains, joint / muscle pains, and/or other symptoms.
Of course, someone's chemical profile is unlikely to be perfect before starting on B-Complex vitamins, so the
end results will vary from one individual to the next. However, the inhibiting effect of an equalized B-Vitamin
complex on iron and manganese (as seen in the graph above), will in people predisposed to iron-deficiency
anemia and/or reactive hypoglycemia cause a pronounced worsening of their symptoms (feeling tired).
Perhaps this tiring effect was at some point erroneously interpreted as having the potential to reduce stress,
hence the subsequent "Stress Tab" designation.
Even otherwise "healthy" individuals taking mega-doses of B-Vitamins may eventually experience either
high B-Complex-induced anxieties, "nervous energy" (like a hyperactive child), or "restless sleep" when
taken later in the day. As a result, the best time to take a B-Complex or all B-Vitamin formulation, is earlier
in the day. If single B-Vitamins are supplemented, they should be taken according to their stimulating, or
calming effect, either earlier or later in the day, which is covered for each B-Vitamin on Page 2.
Since a major effect of taking high B-Complex vitamins for a lengthy time period is an increase in zinc and
potassium retention, this could become quite detrimental for someone who is prone for prostatitis, ovarian
cysts, painful menstruation, chronic bladder infections, or inflammatory gallbladder disease.
However B-Vitamins might benefit someone with mild cirrhosis of the liver, some types of hepatitis, classic
migraine headaches, or any other number of high iron / manganese-storage types of medical conditions.
Unfortunately those benefits are quite mild, and only seen in younger individuals, while diminishing towards
middle age and beyond.
High B-Complex vitamins would be totally contraindicated with ovarian or testicular cancer, which go hand in
hand with very high cellular zinc and/or potassium levels, whereas a low potassium-related bladder problem
(interstitial cystitis), or an enlarged, but benign prostate condition, may benefit from extra B-Vitamins.
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General recommendations for nutritional supplementation: To avoid stomach problems and improve tolerance,
supplements should be taken earlier, or in the middle of a larger meal. When taken on an empty stomach or
after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion of the esophageal
sphincter, resulting in Gastroesophageal Reflux Disease (GERD). It is also advisable not to lie down right after
taking pills. When taking a large daily amount of a single nutrient, it is better to split it up into smaller doses
to not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts.
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Copyright © 2000-2012 Acu-Cell Nutrition - B-Complex / Stress Vitamins
B-Complex raises total cholesterol and triglyceride levels, and aggravates preexisting high bile acid-related
complaints, but it would be advantageous for those whose levels are on the low side. (Total cholesterol or
total triglyceride levels are not to be confused with atherogenic aspects and their role in heart disease).
While B-Complex vitamins may be helpful for high estrogenic-types of PMS (volatile, angry moods), larger
amounts may worsen low estrogenic, depressive-types of PMS, with a greater potential of causing suicidal
episodes in prone women.
Some individuals experience "burning muscles" or a general increase in muscle tension, (tight muscles),
digestive problems and/or nausea, or headaches, as a result of excessive B-Complex supplementation.
A higher intake of B-Vitamins can trigger heart palpitations, or major complications in patients with
congestive heart disease, above-normal thyroid, or above-normal adrenal functions, and as mentioned, it
may trigger, or aggravate existing nervous conditions, insomnia, anxieties or stress disorders in younger,
more hormone-driven individuals.
On average, those with a low cardiac output, or whose zinc and potassium levels are naturally on the low
side and thus exhibit a sluggish metabolism, are best suited to supplement higher amounts of B-Vitamins, as
their system would actually benefit from the stress-inducing and weight-loss / metabolism-stimulating effect
experienced following a higher intake of B-Vitamins, provided none of the above contraindications apply.
If other supplements such as calcium, magnesium, iron, or Vitamin A, C, E, etc., are added, the entire mineral
profile will of course change again and reshape some of the B-Vitamins' artificially created highs and lows.
Unless someone is certain that they exhibit a chemical profile which would benefit from a high intake of
B-Complex vitamins, it would be prudent to stay on the safe side and not exceed a 10 mg - 15 mg range.
Some B-Vitamins, particularly folic acid, Vitamin B6, Vitamin B12, choline, and PABA reduce blood levels
of Homocysteine, which is an amino acid believed to contribute to cardiovascular disease by damaging
the endothelium, a thin layer of cells that protect the artery walls. Less than 1 mg of folic acid per day is
sufficient to lower homocysteine, however despite the resulting decrease in its levels, some studies report
conflicting evidence6 on a subsequent improvement with Coronary Heart Disease.
Folic acid is protective against neural tube defects7 and possibly other birth defects in newborns, for which up
to 5 mg / day may have to be supplemented in high risk cases, however supplementation should ideally be
started 2-3 months before conception takes place.
Vitamin B2 / Riboflavin is responsible for the (harmless) bright yellow urine following its supplementation by
itself, or as part of a B-Vitamin complex. ¤
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In someone suffering from Hypothyroidism and low sodium, Vitamin B6 supplementation on a long-term
basis has the potential to eventually lower thyroid functions even more, although a brief boost will still take
place every time Vitamin B6 is injected or taken orally. In addition, Vitamin B6 will only affect T4 (thyroxine)
levels, but no conversion to T3 (triiodothyronine) takes place -- causing a T3 / T4 thyroid ratio conflict, so
rather than trying to boost thyroid functions with Vitamin B6 injections for weight loss purposes, selenium,
tyrosine, and iodine status should be checked and corrected instead.
Another consideration when supplementing larger doses of Vitamin B6 as pyridoxine is the inhibiting effect
on Pyridoxal-5-Phosphate (P5P), which is the natural form of Vitamin B6, so if amounts larger than 50 mg
are taken per day, or if they are taken on an ongoing basis, the pills should also contain a small percentage
as pyridoxal-5-phosphate to avoid the potential of causing neurological damage.
However, regardless of the type, excessive intake of both - P5P or pyridoxine - when not needed, may lead
to nerve and/or spinal degeneration, so extra Vitamin B6 should be used with caution, or only by someone
with an otherwise difficult-to-manage low magnesium / high calcium ratio. (see also "Calcium & Magnesium"
Individuals following a vegetarian lifestyle - and particularly vegetarian children in Western societies,
should supplement extra Vitamin B12, since it is not available from vegetarian food sources (see also
"Vegetarianism"), while those with insufficient stomach acid and intrinsic factor may have to supplement
1,000 mcg - 2,000 mcg of Vitamin B12 on a daily basis, or get regular Vitamin B12 injections to prevent
pernicious anemia. This may also require the addition of folic acid, which interacts with Vitamin B12,
otherwise a folate deficiency may develop. However (when not indicated), a high intake of Folic Acid
and Vitamin B12 has been shown to be a risk factor in the development of some cancers.
Type II diabetics taking the drug metformin may be at risk for lowered Vitamin B12 levels also, while some
individuals suffering from Mitral Valve Prolapse (MVP), right-sided coronary artery spasms, or a disposition
for panic-anxiety disorder, may have to avoid Vitamin B12 shots altogether, but may benefit from extra
Vitamin B15 (calcium pangamate / pangamic acid), inositol, or DMG, instead.
When amounts at, or moderately above RDA / DRI levels are consumed, B-Vitamins positively support many
metabolic functions, including carbohydrate, fat and protein metabolism, proper nervous system function,
food to energy conversion, red blood cell / hemoglobin formation, and they help improve mood and memory,
while providing a better stress-coping ability.
However when doses multiple times the recommended daily intake are supplemented, B-Vitamins - like other
nutrients - produce stronger therapeutic effects that can vary considerably from one individual to another.
Subsequently, depending on age, genetic background, and pre-existing medical conditions that impact the
body's ability to cope with 50 mg, 75 mg, and 100 mg+ B-Complex formulations, negative results can easily
outweigh the benefits that B-vitamins would otherwise provide when supplemented at much lower amounts.
If a young, healthy individual with normal liver functions were to start out with a theoretically perfect mineral
profile, and then were to supplement a daily equalized B-Complex formulation in the 50 mg - 100 mg range,
that individual would slowly reshape his or her intracellular chemistry to look something like this:
Acu-Cell Nutrition
B-Vitamins & Interactions
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Updated: 15. Jan. 2012