Researchers looked at how different B vitamins in people’s diets affect their blood pressure, and they found something surprising: the effect depends on how old you are. They studied nearly 3,700 American adults and tracked what vitamins they ate through food and supplements. Some B vitamins, like B1 and B2, seemed to help lower blood pressure in older adults, while vitamin B12 appeared to raise it. The findings suggest that one-size-fits-all vitamin advice might not work for everyone—your age could change whether a B vitamin helps or hurts your blood pressure.

The Quick Take

  • What they studied: Whether eating different types of B vitamins affects blood pressure, and whether this effect changes depending on a person’s age
  • Who participated: 3,654 American adults aged 20 and older who had complete health and diet information. Researchers excluded pregnant women and people with missing data to keep results clean.
  • Key finding: B vitamins affect blood pressure differently depending on your age. For example, vitamin B2 helped lower blood pressure in middle-aged and older adults, but vitamin B12 seemed to raise it in younger and older groups.
  • What it means for you: If you’re thinking about taking B vitamin supplements to help your blood pressure, your age matters. Talk to your doctor before starting supplements, since what helps one age group might not help another. This research suggests personalized advice is better than general recommendations.

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of people at one point in time and compared their vitamin intake to their blood pressure. They used data from the National Health and Nutrition Examination Survey (NHANES), a trusted government health study that tracks what Americans eat and their health measurements.

Researchers asked participants about their diet using two separate 24-hour food recalls—basically asking them to remember everything they ate over two days. They also asked about vitamin supplements people were taking. Then they measured participants’ blood pressure and looked for patterns between B vitamin intake and blood pressure numbers.

The researchers were careful to account for other factors that affect blood pressure, like age, exercise, smoking, weight, and other health conditions. They also looked at whether the relationship between vitamins and blood pressure was straight-line or curved, meaning more vitamins didn’t always mean better results.

This study design is useful because it looks at real-world eating patterns in a large, diverse group of Americans. However, cross-sectional studies show relationships at one moment in time—they can’t prove that vitamins cause blood pressure changes. The study’s strength is that it examined age-specific effects, which previous research often missed. By breaking results into age groups (20-39, 40-59, and 60+), researchers could see that B vitamins work differently depending on life stage.

This study has several strengths: it included a large, representative sample of American adults, used standardized methods to measure diet and blood pressure, and carefully controlled for other health factors. However, readers should know that this is observational research—it shows associations, not proof of cause-and-effect. People who eat more B vitamins might also have other healthy habits. The study relied on people remembering what they ate, which can be inaccurate. Results may not apply equally to all ethnic groups or people outside the United States.

What the Results Show

The research revealed that B vitamins’ effects on blood pressure depend heavily on age. Vitamin B1 showed the strongest protective effect in adults aged 60 and older, reducing high blood pressure risk by about 73% in people eating the most compared to the least. Vitamin B2 also helped lower blood pressure in older adults and in the 40-59 age group, cutting high blood pressure risk by about 48-61%.

Interestingly, vitamin B12 showed the opposite pattern. Higher B12 intake was linked to higher blood pressure risk across all age groups, with the strongest effect in younger adults (20-39 years old). This doesn’t mean B12 is bad—it might mean that people taking B12 supplements have different health profiles, or the relationship is more complex than simple cause-and-effect.

For the lower number in blood pressure readings (diastolic pressure), vitamins B1, B2, niacin, B6, and folate all showed protective effects, particularly in older adults. These findings suggest that older adults might benefit most from adequate B vitamin intake for blood pressure control.

Choline, a nutrient related to B vitamins, showed a confusing pattern: it was linked to higher blood pressure in the general population but lower blood pressure in adults 60 and older. This suggests the relationship between nutrients and blood pressure can be complicated and age-dependent.

The study found that the relationship between B vitamins and blood pressure wasn’t always straightforward. Sometimes more wasn’t better—the benefit plateaued at certain intake levels. This nonlinear relationship is important because it suggests there’s an optimal amount of B vitamins, not necessarily ‘more is better.’ The research also showed that different B vitamins had different effects on the upper blood pressure number (systolic) versus the lower number (diastolic), suggesting they work through different biological pathways.

Previous research has suggested B vitamins help with heart health, but most studies didn’t look at age differences carefully. This study adds important nuance by showing that age is a critical factor. Some earlier research linked folate and B6 to lower blood pressure, which this study partially confirms, especially in older adults. However, the finding about B12 raising blood pressure is less consistent with previous research, suggesting this relationship needs further investigation.

This study has important limitations. First, it’s observational—researchers can’t prove B vitamins cause blood pressure changes, only that they’re associated. Second, diet was measured by asking people to remember what they ate, which is often inaccurate. Third, the study captured one moment in time, so we don’t know if these relationships hold over months or years. Fourth, people taking B vitamin supplements might differ in other ways from those who don’t, which could explain some findings. Finally, the study primarily included American adults, so results might not apply to other populations. The findings about B12 are particularly surprising and need confirmation in future studies.

The Bottom Line

Based on this research, here are practical steps: (1) Adults 60 and older should ensure adequate B1 and B2 intake through foods like whole grains, eggs, and leafy greens—this has moderate confidence support. (2) Before starting B vitamin supplements, talk to your doctor, especially if you have high blood pressure or take blood pressure medications. (3) Focus on getting B vitamins from food first, which provides other nutrients too. (4) Don’t assume that more supplements are better—the research suggests optimal amounts matter. (5) If you’re younger (under 40), be cautious about high-dose B12 supplements without medical guidance. These recommendations have moderate confidence because the study shows associations, not definitive proof.

Older adults (60+) with high blood pressure or family history of it should pay attention to B1 and B2 intake. Adults aged 40-59 might benefit from adequate B2. People taking B vitamin supplements should discuss their regimen with their doctor, especially if they have blood pressure concerns. Younger adults should be cautious about high-dose B12 supplements. People with certain health conditions affecting B vitamin absorption (like digestive disorders) should consult healthcare providers. This research is less relevant for people with normal blood pressure and good nutrition.

If you increase B vitamin intake through food, you might see modest blood pressure improvements over 2-3 months, though individual results vary. Supplements might work faster, but effects aren’t guaranteed. Blood pressure changes depend on many factors—diet, exercise, stress, sleep, and genetics all matter. Don’t expect dramatic changes; even small blood pressure reductions (5-10 points) can be meaningful for health. If you’re considering supplements, give them at least 8-12 weeks while monitoring blood pressure regularly with your doctor.

Want to Apply This Research?

  • Track daily B vitamin intake from food sources (eggs, whole grains, leafy greens, meat, dairy) and any supplements taken, alongside weekly blood pressure readings at the same time of day. Create a simple log: date, B vitamins consumed (type and amount), and blood pressure numbers.
  • Set a goal to eat one B-vitamin-rich food daily (like a bowl of fortified cereal, eggs, or spinach). If you’re 60+, prioritize B1 and B2 sources. Use the app to log these foods and see patterns between intake and blood pressure over time. Share results with your doctor at checkups.
  • Check blood pressure weekly at the same time (morning is best) and log it in the app. Track B vitamin intake daily through food logging. After 8-12 weeks, review trends with your healthcare provider. If you’re taking supplements, note the exact type and dose. Look for patterns: does your blood pressure improve when B vitamin intake is higher? Use this data to guide conversations with your doctor about whether supplements are helping.

This research shows associations between B vitamins and blood pressure but does not prove cause-and-effect relationships. Individual responses to vitamins vary greatly based on genetics, overall diet, medications, and health conditions. Do not start, stop, or change vitamin supplements without consulting your healthcare provider, especially if you take blood pressure medications or have high blood pressure. This information is educational and should not replace professional medical advice. Always discuss dietary changes and supplements with your doctor before making changes to your routine.