B COMPLEX
Benefits: The eight B vitamins: Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12). Basically, they optimally help the body convert food into energy. People with mutations affecting the MTHFR enzyme may benefit from methylated forms of folate (folic acid). Pregnant women should supplement with folate to avoid birth defects.
Cognition/Memory – in two studies, both in which patients had high homocysteine levels, 500 mcg of B12 & 800 mcg folic acid daily slowed cognitive decline and reduced atrophy in the brain due to Alzheimer’s disease (DHA levels were in in the high normal range) respectively https://onlinelibrary.wiley.com/doi/abs/10.1002/gps.2758 , http://www.pnas.org/content/early/2013/05/16/1301816110.abstract .
Depression – deficiencies of niacin, B6 or B12 have been associated with depression especially among pregnant women who may be up to 3.8 times greater risk. Above average intake of B6 and B12 in older adults correlates with lower incidence of depression.
How much should you take? Excessive amounts of certain B vitamins can potentially cause toxicities. For example: Niacin can cause flushing and liver toxicity-flushing is common, but liver toxicity is rare. Folic acid (folate) at high doses may elevate risk of certain cancers. Blood levels > 24.4 ng/mL have been linked to higher breast cancer risk in women with the genetic BRAC 1 & 2 mutations.
Safety: The following products have been tested by independent labs and found to not have heavy metals and to contain the correct amount of product as listed on their label.