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ConsumerLab.com Answers
Question: The maker of my multivitamin says it doesn't include folic acid because too much from supplements can be harmful. Is that true?
Answer: Although folic acid is an essential B vitamin with important functions, there are legitimate concerns about getting too much folic acid from supplements and fortified foods. For example, a high daily dose of folic acid from a supplement has been associated with a more than doubling of the risk of prostate cancer. High doses of folic acid from supplements can also complicate the diagnosis of vitamin B-12 deficiency and cause kidney damage. For details about how much is too much, and how this compares to the amounts of folic acid in the many popular multivitamins and B vitamins we've tested, see the Multivitamin Supplements Review and B Vitamin Supplements Review >>
ConsumerLab.com Answers
Question: Do any supplements help with migraines?
Answer: There is evidence that magnesium, CoQ10 and riboflavin (B2) may help to reduce the frequency or severity of migraine headaches. The amino acid 5-HTP may also reduce frequency, although the evidence is mixed.
Some herbal supplements, such as butterbur and feverfew may also be helpful. However, be aware that taking St. John’s wort with migraine medications or the painkiller tramadol can cause adverse effects.
One clinical study found that a DAO (diamine oxidase) supplement reduced the duration of migraine attacks by 30%, but did not reduce pain or frequency.
For more information, see the article about Migraine in our Encyclopedia, and also use links above.
ConsumerLab.com Answers
Question: Can taking too much vitamin B-6 be dangerous? The label on my multivitamin states it contains 2000% the Daily Value!
Answer: High doses of vitamin B-6 can cause nerve damage and skin lesions, as well as other adverse effects. If your multi contains 2,000% of the Daily Value (DV), which is 2 mg for adults, then your multi has 40 mg of B-6. While that amount alone does not exceed the Upper Tolerable Intake Limit for adults, it is important to consider the total daily amount you are getting from foods and other supplements, combined. Furthermore, there does not seem to be solid evidence to support getting such a large amount of B-6 if you are not deficient in it. The mega doses of vitamins found in some daily multis may be driven more by marketing considerations than science.
One clinical study found that 25 mg of B-6 taken daily as part of a B-complex vitamin was shown to increase the risk of heart attack, stroke and death in diabetes patients with advance kidney disease.
Also, be aware that people taking certain medications may need to limit their intake of B-6 from supplements. Get more information, including Recommended Daily Allowance and Upper Limit for B-6 (by age and gender), potential side-effects and drug interactions, plus test results for popular products, in the B Vitamin Supplements Review >>
You can check the recommended intakes of other vitamins and minerals here.
ConsumerLab.com Answers
Question: Can taking too much vitamin B-12 be dangerous? The label on my B-complex states it contains 50,000% the Daily Value!
Answer: If your B-complex contains 50,000% of the Daily Value (DV), which is 6 mcg for adults, then it has 3,000 mcg of B-12. For people without a severe B-12 deficiency, this is certainly more than necessary.
Taking some B-12 is advisable for people over the age of 50 (when you're less able to extract B-12 from food), as well as for those taking medications that interfere with B-12 absorption, strict vegetarians, alcohol and drug abusers, people recovering from surgery or burns, and those with bowel or pancreatic cancer.
Although vitamin B-12 is generally considered to be safe, and no "Upper Tolerable Intake Level" has been established, there are some reports of doses of 20 mcg per day or higher causing outbreaks of acne and rosacea. There is also a study which showed that a high-dose B complex supplement (with 1,000 mcg of B-12) hurt, rather than helped, people with diabetes and advanced kidney disease.
In general, it's best to avoid excessive doses of any vitamin if it is not needed.
Get more information, including the Recommended Daily Allowance for B-12 (by age and gender), differences in the forms of B-12, potential side-effects and drug interactions, plus ConsumerLab.com's tests of popular products, in the B Vitamin Supplements Review >>
You can check the recommended intakes of other vitamins and minerals here.
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Product Review:B Vitamin Supplements and Energy Drinks (Including B Complexes, Niacin, B-6, B-12, Biotin, Thiamin, and Folic Acid)
Posted: 9/6/14 Last Update: 2/27/2015
Tests Show Many B-Complex Supplements and "Energy" Drinks Contain Wrong Amounts of Vitamins
Find Out Now If Yours Passed!
B vitamin supplements and energy drinks in this review (including B-complexes, thiamin, niacin, vitamin B-6, vitamin B-12, biotin, folate, and pantothenic acid supplements):
Dr. Mercola Vitamin B-12 Energy Booster - Natural Cherry Flavor
Nature's Life Biotin Hair, Skin & Nails
Solgar Vitamin B 12
Finest Nutrition Folic Acid
Nature's Plus Vitamin B-6
Spring Valley B 12 - Natural Cherry Flavor
Garden of Life Vitamin Code RAW B-Complex
Nature's Way Pantothenic Acid
The Vitamin Shoppe Vitamin B12
GNC B-Complex + Energy
NOS High Performance Energy Drink
Thorne Research 5-MTFH
GNC B-Complex
NOW B-12
Thorne Research Stress B-Complex
Jamieson Natural B12
NOW Niacinamide
Twinlab B-12 Dots
Jarrow Formulas Methyl Folate
Nutrilite Natural B Complex
Vitacost Quickdot Chewables
Klaire Labs Vitamin B6
Nutrition Now B Complex
Vitamin World B-12
Life Extension Complete B-Complex
PhysioLogics Flush Free Niacin
Whole Foods Folic Acid
MegaFood Vegan B12
Puritan's Pride B-12
Make sure the B-complex, B vitamin, or "energy" supplement you take passed our test and is right for you!
Isn't your health worth it?
Which are the best B-complexes and single vitamins? Our tests and quality ratings of B vitamin supplements, including B-complexes and energy drinks/shots, revealed problems with the quality of 6 out of 30 products selected for review. Among B vitamin supplements, the most problematic were B complexes. This new report shows which products passed or failed independent testing, how they compare on dosage and ingredients, and which provide the best value.
Testing also revealed the actual amounts of caffeine in popular energy drinks/shots/squirts. Just a single small bottle of one of these contained more than twice the caffeine you would expect from a regular cup of coffee. Following the serving suggestions for some may cause you to ingest greater amounts of B vitamins than you would normally want.
In this comprehensive report, you'll get quality ratings and reviews of 41 B vitamin supplements and fortified energy drinks: 30 products selected by ConsumerLab.com and 11 others that passed voluntary certification testing. You'll also get information about two supplements similar to one that passed testing. Tested products include B-complexes, energy shots/drinks/squirts, and single-B vitamin supplements with thiamin, niacin, vitamin B-6, vitamin B-12, biotin, folate (folic acid), or pantothenic acid.
In this comprehensive report, you'll discover:
Which B vitamin supplements and energy drinks failed testing and which passed
Cost comparisons and quality ratings of B vitamin supplements and energy drinks
Information on what B vitamin supplements and energy drinks can and cannot do for you -- some may reduce memory decline!
Important differences between forms of B vitamins, such as those of niacin: nicotinic acid, niacinamide, inositol hexanicotinate, and delayed-release formulations.
Usage and dosage information for thiamin, niacin, vitamin B-6, B-12, biotin, folate (folic acid), and pantothenic acid.
Side effects and potential drug interactions with B vitamins
Safety concerns about energy drinks and how to use them more safely, including concern over ingredients such as L-carnitine
ConsumerLab.com Answers -- for B Vitamin Supplements and Energy Drinks (Including B Complexes, Niacin, B-6, B-12, Biotin, Thiamin, and Folic Acid)
Question: The maker of my multivitamin says it doesn't include folic acid because too much from supplements can be harmful. Is that true? Get the answer >>
