Vitamin B complex has eight B vitamins. These are water soluble vitamins are are important for our health. In normal doses there are no side effects. In overdoses there are side effects. This is the reason I advise you to consult with your doctor before you take any supplement.

Folic acid or folate is vitamin B9. The daily recommended intake is:

0 – 6 months -----------30 microg
6 – 12 months ---------50 microg
1 – 18 years ------------100 – 400 microg
18 years + ---------------400 microg
Pregnant -----------------1000 microg
Lactating -----------------1000 microg

Deficiency symptoms and risk factors include:
• Haemolytic and megaloblastic anaemia
• Abnormal faetal development, eg. Neural tube defect
• Vascular degeneration
• High homocynteine levels
• Low energy
• Confusion
• Forgetfulness
• Irritability
• Depression
• High blood pressure
• Insomnia (sleep disorders)
• Risk to develop some cancers
• Cervical dysplasia

The overdose side effects include:
• Increases LDL/HDL ratio
• Nausea
• Bloating
• Zinc and potassium deficiency
• Loss of appetite
• May mask anaemia from vitamin B12
• Kidney damage
• Worsens some forms of childhood leukemia
• Increased risk to develop some cancers from vitamin B complex supplements
• Reduces or interferes with the effectiveness of methotrexate (an anticancer drug used in chemotherapy), anticonvulsant drugs, barbiturates, estrogen and sulfasalazine

Folate is the natural form of vitamin B9 and folic acid is the synthetic form. Anything in excess is dangerous for our health and a doctor can give you always the right advice.