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This is because it helps the body produce melatonin, the hormone that regulates sleep-wake cycles

Other side effects from too much niacin include: Itchy skin Rapid heartbeat Gout Nausea Vomiting Diarrhea Liver damage Vitamin B12 or Cobalmin Reports suggest that vitamin B12 can cause an allergic reaction, with symptoms such as: Itchy skin Hives Skin rash Tongue swelling Difficulty breathing Bloating Painful stomach Vitamin B7 or Biotin Another B vitamin that may cause an allergic reaction is vitamin B7

"Best" is not established, because head-to-head human data does not exist

Vitamin B12 is the most common of these nutrients, but other essential nutrients are used as well