Vitamin B Complex: Difference between revisions
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!Vitamin and Name | !Vitamin and Name | ||
!Key Functions | !Key Functions | ||
!Recommended Daily Allowance (RDA) or Adequate Intake (AI) | |||
!Toxicity/Upper Intake Level (UL) | |||
|- | |- | ||
|[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]] | |[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]] | ||
|Carbohydrate metabolism, nerve function | |Carbohydrate metabolism, nerve function | ||
|1.2 mg for men; 1.1 mg for women | |||
|Not established; no toxicity reported at high doses | |||
|- | |- | ||
|[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]] | |[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]] | ||
|Energy production, skin and eye health | |Energy production, skin and eye health | ||
|1.3 mg for men; 1.1 mg for women | |||
|Not established; no toxicity reported at high doses | |||
|- | |- | ||
|[[Vitamin B3 (Niacin)|Vitamin B<sub>3</sub> (Niacin)]] | |[[Vitamin B3 (Niacin)|Vitamin B<sub>3</sub> (Niacin)]] | ||
|DNA repair, cholesterol metabolism, skin health | |DNA repair, cholesterol metabolism, skin health | ||
|16 mg NE for men; 14 mg NE for women | |||
|35 mg/day to prevent flushing; higher doses can cause liver damage | |||
|- | |- | ||
|[[Vitamin B5 (Pantothenic Acid)|Vitamin B<sub>5</sub> (Pantothenic Acid)]] | |[[Vitamin B5 (Pantothenic Acid)|Vitamin B<sub>5</sub> (Pantothenic Acid)]] | ||
|Coenzyme A production, fatty acid synthesis | |Coenzyme A production, fatty acid synthesis | ||
|5 mg for adults | |||
|Not established; diarrhea with very high doses | |||
|- | |- | ||
|[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]] | |[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]] | ||
|Amino acid metabolism, neurotransmitter synthesis | |Amino acid metabolism, neurotransmitter synthesis | ||
|1.3-1.7 mg for adults | |||
|100 mg/day; higher doses can cause neurological disorders | |||
|- | |- | ||
|[[Vitamin B7 (Biotin)|Vitamin B<sub>7</sub> (Biotin)]] | |[[Vitamin B7 (Biotin)|Vitamin B<sub>7</sub> (Biotin)]] | ||
|Fatty acid synthesis, amino acid metabolism, gene regulation | |Fatty acid synthesis, amino acid metabolism, gene regulation | ||
|30 µg for adults | |||
|Not established; no toxicity reported at high doses | |||
|- | |- | ||
|[[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 | |DNA synthesis, cell division, red blood cell formation | ||
|400 µg for adults | |||
|1000 µg/day; higher doses can mask B12 deficiency | |||
|- | |- | ||
|[[Vitamin B12 (Cobalamin)|Vitamin B<sub>12</sub> (Cobalamin)]] | |[[Vitamin B12 (Cobalamin)|Vitamin B<sub>12</sub> (Cobalamin)]] | ||
|Nerve function, DNA synthesis, red blood cell formation | |Nerve function, DNA synthesis, red blood cell formation | ||
|2.4 µg for adults | |||
|Not established; no toxicity reported at high doses | |||
|} | |} | ||
Revision as of 09:05, 7 November 2023
Vitamin B complex supplements are a combination of essential B vitamins that are crucial for various metabolic processes. These supplements are designed to provide the recommended daily intake of all B vitamins in one convenient form. B vitamins are water-soluble, meaning that they are not stored in the body and must be replenished regularly through diet or supplementation.
Composition of Vitamin B Complex Supplements
Vitamin B complex supplements typically include a range of B vitamins. The following table lists the common vitamins included in a Vitamin B complex, along with their primary biological functions:
| Vitamin and Name | Key Functions | Recommended Daily Allowance (RDA) or Adequate Intake (AI) | Toxicity/Upper Intake Level (UL) |
|---|---|---|---|
| Vitamin B1 (Thiamine) | Carbohydrate metabolism, nerve function | 1.2 mg for men; 1.1 mg for women | Not established; no toxicity reported at high doses |
| Vitamin B2 (Riboflavin) | Energy production, skin and eye health | 1.3 mg for men; 1.1 mg for women | Not established; no toxicity reported at high doses |
| Vitamin B3 (Niacin) | DNA repair, cholesterol metabolism, skin health | 16 mg NE for men; 14 mg NE for women | 35 mg/day to prevent flushing; higher doses can cause liver damage |
| Vitamin B5 (Pantothenic Acid) | Coenzyme A production, fatty acid synthesis | 5 mg for adults | Not established; diarrhea with very high doses |
| Vitamin B6 (Pyridoxine) | Amino acid metabolism, neurotransmitter synthesis | 1.3-1.7 mg for adults | 100 mg/day; higher doses can cause neurological disorders |
| Vitamin B7 (Biotin) | Fatty acid synthesis, amino acid metabolism, gene regulation | 30 µg for adults | Not established; no toxicity reported at high doses |
| Vitamin B9 (Folate) | DNA synthesis, cell division, red blood cell formation | 400 µg for adults | 1000 µg/day; higher doses can mask B12 deficiency |
| Vitamin B12 (Cobalamin) | Nerve function, DNA synthesis, red blood cell formation | 2.4 µg for adults | Not established; no toxicity reported at high doses |
Benefits of Vitamin B Complex Supplements
The combined effects of B vitamins are synergistic, contributing to overall health by supporting brain function, energy levels, and cell metabolism. Vitamin B complex supplements can be particularly beneficial for individuals with dietary restrictions, certain health conditions, or increased nutrient needs.
Considerations When Taking Vitamin B Complex Supplements
While B vitamins are generally safe, high doses of certain B vitamins can cause adverse effects. It is important to follow recommended dosages and consult with a healthcare provider before starting any new supplement regimen, especially for those with existing health conditions or those who are pregnant or breastfeeding.