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Magnesium & Vitamin B Benefits

Magnesium and vitamin B benefits contribute to a healthy body. Both essential vitamins work in harmony to deliver vital nutrients important to everyday functioning. There are eight different B vitamins, the most well known being B12 which helps your body produce red blood cells. Magnesium strengthens bones, aids the nervous system and helps in the synthesis of proteins.

    Table of Contents

    What are B vitamins?

    Vitamin B supplements aren't one vitamin but eight different ones. Each individual vitamin B benefits you in its own way but they all have a number and name to refer to. Some are better known by their number or their name, rather than both.

    • Vitamin B12
    • Vitamin B9 (known as folate/folic acid)
    • Vitamin B7 (known as biotin)
    • Vitamin B6
    • Vitamin B5 (known as pantothenic acid)
    • Vitamin B3 (known as niacin)
    • Vitamin B2
    • Vitamin B1

    To enjoy the benefits of B vitamins, your intake relies on the foods you eat and any supplements you take. This is because your body doesn’t produce them naturally.


    All eight B vitamins benefit and play their own role in supporting your metabolism. They enable your body to produce energy and generally keep you in good health. Other benefits of B vitamins include creating new red blood cells, which is why B12 works well in collaboration with iron supplements.

    B-complex vitamins

    B-complex supplements make it easier for you to manage and benefit your vitamin B intake. They do this by combining all eight B vitamins into a single tablet or oral spray.

    B vitamins are water soluble, which means they dissolve in water. Because of this, your body is unable to store them like other minerals. Other fat soluble vitamins, such as vitamin D and vitamin A also need to be replenished each day.

    A benefit to some B-complex supplements is that they contain your full recommended daily allowance (RDA) of each B vitamin. This does vary as others provide even higher doses.

    Can I take magnesium and vitamin B together?

    Yes, a benefit of B vitamins and magnesium supplements is that they don’t compete for absorption inside your body. Indeed, many supplements combine them as a way of simplifying how you monitor your intake.

    Benefits of vitamin B and magnesium working in tandem:

    • Promote normal function of the nervous system and normal psychological function
    • Contribute to energy yielding metabolism
    • Reduce tiredness and fatigue

    Some people benefit by taking vitamin B6 with magnesium to ease mood swings that occur with premenstrual syndrome (PMS).


    Cobalt is a major part of vitamin B12 benefits, so if you get enough vitamin B12, you'll also get enough cobalt. Supplementing transdermal magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium.

     

    What are the benefits of B vitamins and magnesium at the same time?

    The main benefit of B vitamins and magnesium being taken together is the ease! Many people have busy lifestyles with lots of distractions and don’t always have the time to keep close tabs on their vitamin and mineral intake. Ingesting magnesium and B vitamins benefits the body as it could lead to less chances of developing a deficiency later. Vitamin and magnesium deficiencies are very common. Enduring a simple at home test can provide accurate results in a matter of days.

    How do magnesium and B vitamins benefit the body?

    Magnesium

    Your body needs a number of minerals and vitamins to remain healthy and function in the proper way. Magnesium is one of them. Magnesium benefits your body by:

    Having low levels of magnesium can significantly affect your sleep and cause you to feel fatigued.

     

    B vitamins

    Generally, every one of the B vitamins benefits your metabolism. Combined, they help your body break down food and convert it into energy. As a result, they reduce tiredness and fatigue and allow the parts of your brain that facilitate concentration, learning and memory to function properly. Energy supplements work in harmony with vitamin B to benefit a healthy lifestyle. Vitamin B benefits by helping to generate energy cells. It is these which, over time, can help to reduce conditions such as fatigue.

    The table below shows the main benefits of each B vitamin.

    B vitamin

    Benefits

    B1 (thiamine)

    Helps organs (such as the brain and heart) to develop and function properly

    B2 (riboflavin)

    Helps the body absorb and break down fats and acts as an antioxidant

    B3 (niacin)

    Keeps skin healthy, helps with digestion and can lower cholesterol levels

    B5 (pantothenic acid)

    Vital for the health of the brain and nervous system

    B6 (pyridoxine)

    Helps:

    • produce insulin
    • fight infection
    • create serotonin and dopamine, two neurotransmitters that regulate our emotions and mood

    B7 (biotin)

    Important for healthy hair and fingernails, and enables nerves to function properly

    B9 (folate/folic acid)

    Helps pregnant women reduce the risk of foetal deformities

    B12 (cobalamin)

    Helps:

    • create new red blood cells
    • keep nerve cells healthy
    • prevent pernicious anaemia

    See Vitamin B12—benefits below

    Benefits of vitamin B12

    The benefits of vitamin B12 see its continuous support towards the body's nervous system. Vitamin B12 is arguably the most important of the B vitamins, due to its many health benefits.

    • It fights fatigue - An important benefit of vitamin B12 is that it helps your body produce new red blood cells. These cells carry oxygen around your body, delivering it to your brain, lungs, muscles and tissues. When your system isn’t getting enough oxygen this way, you begin to feel tired and fatigued.
    • It helps with digestion - Another benefit of vitamin B12 is it enables your body to convert fats, proteins and carbohydrates into energy. Without it, your body wouldn’t be able to process these important nutrients and get them into your bloodstream.

    It can improve cognitive function - Your brain needs vitamin B12 to benefit development and function as it should. Benefits of vitamin B12 supplementation have been found to boost some people’s general mood and improve their cognitive performance.

    Your magnesium and vitamin B intake

    Eating a varied, balanced diet means you’ll be getting the dosage of magnesium your body needs to be healthy. However, as food sources don’t always provide the full daily recommended amount, you can increase your intake with supplements.

    Some foods that are particularly rich in magnesium include:

    • brown rice
    • seafood
    • dark green vegetables (e.g. spinach)
    • legumes (e.g. lentils, split peas, tofu)
    • beans (e.g. black, kidney, edamame)
    • nuts (e.g. almonds, cashews, brazil nuts)
    • seeds (e.g. sunflower, sesame, pumpkin)
    • buckwheat
    • wholegrain cereals

    As with magnesium, a benefit of vitamin B is you can receive your intake mainly from food. Your body can produce biotin (B7) naturally, but none of the other seven vitamins. The table below tells you which foods to include in your daily diet to benefit from your intake of B vitamins for a healthy level.

     

    B vitamin

    Food sources

    B1 (thiamine)

    B2 (riboflavin)

    • Red meat
    • Poultry
    • Eggs
    • Milk and dairy products
    • Vegetables (asparagus, peas, mushrooms, broccoli, Brussels sprouts, spinach)
    • Wholegrain bread

    B3 (niacin)

    • Red meat
    • Chicken
    • Oily fish (salmon, mackerel)
    • Eggs
    • Milk and dairy products
    • Potatoes
    • Fortified foods (breakfast cereals, plant milk)

    B5 (pantothenic acid)

    • Red meat
    • Poultry
    • Fish
    • Milk and dairy products
    • Vegetables (mushrooms, broccoli, cauliflower, kale)
    • Peanuts
    • Wholegrains

    B6 (pyridoxine)

    • Poultry
    • Fish
    • Milk and dairy products
    • Eggs
    • Vegetables (carrots, spinach, sweet potatoes)
    • Peanuts
    • Wholegrains

    B7 (biotin)

    • Organ meats (liver, kidney)
    • Salmon
    • Egg yolk
    • Nuts and seeds
    • Yeast

    B9 (folate/folic acid)

    • Vegetables (broccoli, Brussels sprouts, cabbage, spinach, asparagus, peas)
    • Fruits (bananas, oranges)
    • Chickpeas
    • Wholegrains

    B12 (cobalamin)

    • Red meat
    • Chicken
    • Fish
    • Eggs
    • Dairy products
    • Fortified foods (breakfast cereals)

    However, you may struggle to get enough B12 via your diet alone. The large size of its molecules makes it difficult for your digestive system to absorb the vitamin effectively.  Additionally, feeling tired, suffering with ill health or having a poor diet can also affect how well your body breaks down B12 and moves it into your bloodstream.


    For this reason, to receive the benefits of B vitamins, it might be better to use a supplement. At BetterYou, we’ve produced a B12 oral spray. Spray it directly into your inner cheek and let it go to work. B12 tablets and capsules can be hard for your body to process, but in spray form the small droplets of B12 enter your system immediately. We continuously look to develop our intra-oral spray technology to create an efficient product for our customers.

     

    How much magnesium should you take?

    Adults (people aged 19–64) should take no more than 300 mg of magnesium per day. Children are advised to take lower magnesium doses. How much depends on how old they are. These guidelines only apply to oral supplements such as tablets and capsules. Transdermal magnesium supplements have no upper limit. They are safe to use in whatever dosage you prefer as they are being absorbed through the skin.

    How much vitamin B should you take?

    Each of the eight B vitamins is beneficial and has its own recommended daily dosage. This dosage differs depending on factors such as:

    • your gender
    • your age
    • your diet—i.e. if you’re vegan or vegetarian
    • (for women) whether you’re pregnant

    Recommended daily dosages

    The recommended daily dosages to feel the benefit of vitamin B, as set by Public Health England, are as follows:

    Adults

    B vitamin

    Recommended daily dosage

    (mg = milligrams mcg = micrograms)

    Men

    Women

    19–64

    65–74

    75+

    19–64

    65–74

    75+

    B1 (thiamine)

    1.0 mg

    0.9 mg

    0.9 mg

    0.8 mg

    0.8 mg

    0.7 mg

    B2 (riboflavin)

    1.3 mg

    1.1 mg

    B3 (niacin)

    16.5 mg

    15.5 mg

    15.1 mg

    13.2 mg

    12.6 mg

    12.1 mg

    B5 (pantothenic acid)*

    B6 (pyridoxine)

    1.4 mg

    1.2 mg

    B7 (biotin)*

    B9 (folate/folic acid)

    200 mcg

    200 mcg

    B12 (cobalamin)

    1.5 mg

    1.5 mg

    Children (age 7–18)

    B vitamin

    Recommended daily dosage

    (mg = milligrams mcg = micrograms)

    Male

    Female

    7–10

    11–14

    15–18

    7–10

    11–14

    15–18

    B1 (thiamine)

    0.7 mg

    1.0 mg

    1.0 mg

    0.7 mg

    0.8 mg

    0.8 mg

    B2 (riboflavin)

    1.0 mg

    1.2 mg

    1.3 mg

    1.0 mg

    1.1 mg

    1.1 mg

    B3 (niacin)

    12.0 mg

    16.5 mg

    16.5 mg

    11.2 mg

    13.2 mg

    13.2 mg

    B5 (pantothenic acid)*

    B6 (pyridoxine)

    1.0 mg

    1.2 mg

    1.5 mg

    1.0 mg

    1.0 mg

    1.2 mg

    B7 (biotin)*

    B9 (folate/folic acid)

    150 mcg

    200 mcg

    200 mcg

    150 mcg

    200 mcg

    200 mcg

    B12 (cobalamin)

    1.0 mg

    1.2 mg

    1.5 mg

    1.0 mg

    1.2 mg

    1.5 mg

    Children (age 1–6)

    B vitamin

    Recommended daily dosage

    (mg = milligrams mcg = micrograms)

    Male

    Female

    1

    2–3

    4–6

    1

    2–3

    4–6

    B1 (thiamine)

    0.3 mg

    0.4 mg

    0.6 mg

    0.3 mg

    0.4 mg

    0.6 mg

    B2 (riboflavin)

    0.6 mg

    0.6 mg

    0.8 mg

    0.6 mg

    0.6 mg

    0.8 mg

    B3 (niacin)

    5.0 mg

    7.2 mg

    9.8 mg

    4.7 mg

    6.6 mg

    9.1 mg

    B5 (pantothenic acid)*

    B6 (pyridoxine)

    0.7 mg

    0.7 mg

    0.9 mg

    0.7 mg

    0.7 mg

    0.9 mg

    B7 (biotin)*

    B9 (folate/folic acid)

    70 mcg

    70 mcg

    100 mcg

    70 mcg

    70 mcg

    100 mcg

    B12 (cobalamin)

    0.5 mg

    0.5 mg

    0.8 mg

    0.5 mg

    0.5 mg

    0.8 mg

    *Pantothenic acid and biotin are found in many foods, so as long as you eat a varied and balanced diet you should get all you need.

    B vitamin supplements—maximum recommended dosages

    If you take vitamin B oral supplements, it’s important to know the maximum recommended dosage. Some supplements provide more than your full recommended daily allowance (RDA). Knowing the daily limit can help you benefit from vitamin B’s effects. 

    In most cases, taking more than the maximum dosage might be harmful to your health. There isn’t a great deal of evidence to say exactly how, but always read the packaging labels of your supplements.

    The table below shows the maximum recommended dosages for each of the B vitamins to be beneficial.

     

    B vitamin

    Maximum recommended dosage

    B1 (thiamine)

    100 mg

    B2 (riboflavin)

    40 mg

    B3 (niacin)

    17 mg

    B5 (pantothenic acid)

    200 mg

    B6 (pyridoxine)

    200 mg

    B7 (biotin)

    0.9 mg

    B9 (folate/folic acid)

    1 mg

    B12 (cobalamin)

    2 mg

    Who might take B vitamins?

    Everyone requires the right amount of vitamin B to benefit a healthy lifestyle. For certain groups of people, the need to maintain a proper vitamin B intake is particularly vital. These groups include the following:

    Women who are pregnant or trying to conceive

    If you're pregnant, the standard recommendation is to take 400 micrograms of folic acid (vitamin B9) every day until you’re 12 weeks pregnant. Our pregnancy supplements can help you receive the vital nutrients you may be lacking. 

    Ideally, you should begin taking folic acid supplements before you get pregnant. In other words, you should take it when you stop using contraception. Folic acid helps to prevent birth defects (e.g. spina bifida) in the foetus or baby.

    Many pregnant women take a B-complex supplement. The benefit of this B vitamin is that it provides the full recommended daily intake of all B vitamins and several other vitamins and minerals too.

    Adults over the age of 60

    Your body needs sufficient levels of stomach acid to be able to benefit from vitamin B12 from food into energy. As you get older, your stomach lining gradually becomes less able to produce this acid. If you’re over 60, this means you’re less likely to absorb the benefits of vitamin B12 as effectively as possible.

    While taking oral B12 supplements can be beneficial, the tablet or capsule relies on the body being able to separate the vitamin from the proteins that bind it. Vitamin B12 mouth sprays don’t need stomach acid to be absorbed. It is one of the benefits of vitamin B oral sprays.

    It’s also common for adults over 60 to be deficient in vitamins B6 and B9 (folic acid). It is for this reason this age group could benefit from B vitamin supplementation too.

    Vegans and vegetarians

    Some of the best food sources of vitamin B12 include meat, eggs and dairy products. If you follow a vegan or strictly vegetarian diet, you’re at risk of becoming deficient in B12. This is due to not getting enough of the vitamin through fortified foods or supplements. Our vegan supplements and vegetarian supplements help to provide the missing nutrients. 

    Vitamin B12 is beneficial in different forms. You want to look for supplements whose active ingredients include cyanocobalamin, methylcobalamin and adenosylcobalamin.

    People who take certain medication

    If you’re prescribed a proton pump inhibitor (PPI) and take it regularly, you’re at higher risk of developing a vitamin B12 deficiency. The medication lowers the rate at which your stomach produces its natural acids. This in turn can lessen its ability to absorb the benefits of vitamin B.

    Birth control pills can also deplete vitamins B6, B12, folate and riboflavin.

    People who have digestive issues

    Digestive disorders such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and coeliac disease can put sufferers at a higher risk of vitamin B12 deficiency. In these cases, to experience the benefits of vitamin B, it’s recommended to supplement with an oral spray. Oral sprays are absorbed by the blood vessels in the mouth rather than those within the stomach.

    People with pernicious anaemia

    Pernicious anaemia is the most common cause of vitamin B12 deficiency in the UK. The condition hampers your stomach’s ability to produce the intrinsic factor, a substance that benefits your body to absorb vitamin B12.


    Although people who suffer with pernicious anaemia are usually prescribed a course of vitamin B12 injections. This is sometimes not enough to relieve the symptoms of deficiency completely. In those cases, to benefit from vitamin B12 intake, supplements might be recommended.

    What causes a vitamin B deficiency?

    A benefit of B vitamins is that they are found in many foods. When you follow a well-rounded diet, with lots of superfoods, you’re unlikely to develop any nutrient deficiencies. However, they are water soluble vitamins. This means the body can’t accumulate reserves of them, so you do need to replace them on a daily basis.

    Benefits of B vitamins, such as biotin (B7) and pantothenic acid (B5), are only needed in small amounts. Providing you’re eating a balanced diet, it’s difficult not to get enough.

    Vitamin B12 benefits are different, as it’s extremely difficult for your digestive system to absorb. It’s stored in the liver, and a B12 deficiency tends to develop over many years. Some symptoms of B12 deficiency include:

    • fatigue
    • memory problems
    • pins and needles in the hands and feet
    • an unsteady walk
    • feeling weak or faint
    • a pale yellow tinge to your skin
    • a sore red tongue

    A B12 deficiency is commonly due to:

    • not getting enough through food
    • being unable to absorb it adequately
    • a medical condition (such as pernicious anaemia)

    Related content

    Magnesium supplements—are they safe and what dosage should you take?

    Could you be at risk of vitamin B12 deficiency?

    Using oral sprays to treat pernicious anaemia

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