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Vitamin B Complex: Difference between revisions
→Composition of Vitamin B Complex Supplements
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|[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]] | |[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]] | ||
| | |Essential for carbohydrate metabolism, nerve function, and energy production. Plays a critical role in nerve transmission and is important for maintaining muscle function. | ||
|1.2 mg for men; 1.1 mg for women | |1.2 mg for men; 1.1 mg for women | ||
|Not established; no toxicity reported at high doses | |Not established; no toxicity reported at high doses | ||
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|[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]] | |[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]] | ||
| | |Involved in energy production, skin and eye health, and the metabolism of fats, drugs, and steroids. It helps maintain healthy blood cells and boosts energy levels. | ||
|1.3 mg for men; 1.1 mg for women | |1.3 mg for men; 1.1 mg for women | ||
|Not established; no toxicity reported at high doses | |Not established; no toxicity reported at high doses | ||
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|[[Vitamin B3 (Niacin)|Vitamin B<sub>3</sub> (Niacin)]] | |[[Vitamin B3 (Niacin)|Vitamin B<sub>3</sub> (Niacin)]] | ||
|DNA repair, cholesterol metabolism, skin health | |Critical for DNA repair, cholesterol and fatty acid metabolism, and maintaining skin health. Also plays a role in reducing oxidative stress and inflammation. | ||
|16 mg for men; 14 mg for women | |16 mg for men; 14 mg for women | ||
|35 mg/day to prevent flushing; higher doses can cause liver damage | |35 mg/day to prevent flushing; higher doses can cause liver damage | ||
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|[[Vitamin B5 (Pantothenic Acid)|Vitamin B<sub>5</sub> (Pantothenic Acid)]] | |[[Vitamin B5 (Pantothenic Acid)|Vitamin B<sub>5</sub> (Pantothenic Acid)]] | ||
| | |Vital for the production of coenzyme A, essential in fatty acid synthesis. It's important for synthesizing and metabolizing proteins, carbohydrates, and fats. | ||
|5 mg for adults | |5 mg for adults | ||
|Not established; diarrhea with very high doses | |Not established; diarrhea with very high doses | ||
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|[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]] | |[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]] | ||
| | |Important for amino acid metabolism, neurotransmitter synthesis, and hemoglobin production. Also plays a role in cognitive development and immune function. | ||
|1.3-1.7 mg for adults | |1.3-1.7 mg for adults | ||
|100 mg/day; higher doses can cause neurological disorders | |100 mg/day; higher doses can cause neurological disorders | ||
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|[[Vitamin B7 (Biotin)|Vitamin B<sub>7</sub> (Biotin)]] | |[[Vitamin B7 (Biotin)|Vitamin B<sub>7</sub> (Biotin)]] | ||
| | |Key for fatty acid synthesis, amino acid metabolism, and gene regulation. Essential for metabolic processes involving fats and amino acids and the production of glucose. | ||
|30 µg for adults | |30 µg for adults | ||
|Not established; no toxicity reported at high doses | |Not established; no toxicity reported at high doses | ||
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|[[Vitamin B9 (Folate)|Vitamin B<sub>9</sub> (Folate)]] | |[[Vitamin B9 (Folate)|Vitamin B<sub>9</sub> (Folate)]] | ||
|DNA synthesis, cell division, red blood cell formation | |Crucial for DNA synthesis, cell division, and red blood cell formation. Supports maternal and fetal health during pregnancy and plays a role in preventing neural tube defects. | ||
|400 µg for adults | |400 µg for adults | ||
|1000 µg/day; higher doses can mask B12 deficiency | |1000 µg/day; higher doses can mask B12 deficiency | ||
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|[[Vitamin B12 (Cobalamin)|Vitamin B<sub>12</sub> (Cobalamin)]] | |[[Vitamin B12 (Cobalamin)|Vitamin B<sub>12</sub> (Cobalamin)]] | ||
| | |Essential for nerve function, DNA synthesis, and red blood cell formation. Important for brain health, energy production, and creating important nerve sheathing. | ||
|2.4 µg for adults | |2.4 µg for adults | ||
|Not established; no toxicity reported at high doses | |Not established; no toxicity reported at high doses | ||