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B Vitamins

August 14, 2023

B VITAMINS

 B Vitamins: B vitamins are also know as water-soluble vitamins & are not stored in the body, so you need to have them more often. B vitamins are a group of 8(eight) essential nutrients that play roles in many organs and bodily systems. They help create energy from food, produce blood cells, and maintain healthy skin, among other functions.

In our previous article-1, we had explored about vitamins & minerals, whereas in this article-2, we look into the functions of B vitamins in the body and some key dietary sources of each.

We also look at the symptoms of each B vitamin deficiency.

What are B vitamins?

B vitamins are important for making sure the body’s cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, and maintain healthy skin cells, brain cells, and other body tissues.

Vitamin B complex is composed of eight B vitamins, each with their own function:

  • B1 (thiamine)
  • B2 (riboflavin)
  • B3 (niacin)
  • B5 (pantothenic acid)
  • B6 (pyridoxine)
  • B7 (biotin)
  • B9 (folic acid)
  • B12 (cobalamin)

All these 8(eight) B vitamins together, are known as vitamin B complex.

B vitamins often occur together in the same foods. Many people can get enough B vitamins by eating a variety of nutrient-dense foods.

However, those who struggle to meet their daily needs can use supplements.

People may develop B vitamin deficiencies if they do not get enough of the vitamins from their diet or supplements. They may also have a deficiency if their body cannot absorb nutrients properly, or if their body eliminates too much of them due to certain health conditions or medications.

How much vitamin B complex do you need?

Healthcare professionals recommend that people get a certain amount of each vitamin per day to maintain good health.

The following table provides the daily values (DVs) of each B vitamin according to the Food and Drug Administration (FDA) in milligrams (mg) or micrograms (mcg):

Vitamins

 

DVs for adults and children ages 4+

DVs if pregnant or breastfeeding

B1 (thiamine)

1.2 mg

1.4 mg

B2 (riboflavin)

1.3 mg

1.6 mg

B3 (niacin)

16 mg or equivalent

18 mg or equivalent

B5 (pantothenic acid)

5 mg

7 mg

B6 (pyridoxine)

1.7 mg

2 mg

B7 (biotin)

30 mcg

35 mcg

B9 (folic acid)

400 mcg or equivalent

600 mcg or equivalent

B12 (cobalamin)

2.4 mcg

2.8 mcg

We will examine at each B vitamin in more detail in our next articles.

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Disclaimer

The content of this article is from various medical information, compiled for you to be alert as a knowledge base information and not as a medical or clinical advice. Therefore do not use this article for self-medication or any other purpose or purposes. The contents of all our articles or posts in any media are just for notification as a precautionary measure. We strictly encourage you to consult your health care providers (doctor, registered dietitian, pharmacist, etc.) for any medication or any other medical or clinical advice or treatments in the best interest of your inclusive health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by srsphysicians.com, Inc. or its affiliates of that product, service, or expert advice.

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