Vitamin B Complex: Difference between revisions

    From Longevity Wiki
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    |[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]]
    |[[Vitamin B1 (Thiamine)|Vitamin B<sub>1</sub> (Thiamine)]]
    |Carbohydrate metabolism, nerve function
    |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
    |-
    |-
    |[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]]
    |[[Vitamin B2 (Riboflavin)|Vitamin B<sub>2</sub> (Riboflavin)]]
    |Energy production, skin and eye health
    |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
    |-
    |-
    |[[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
    |-
    |-
    |[[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
    |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
    |-
    |-
    |[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]]
    |[[Vitamin B6 (Pyridoxine)|Vitamin B<sub>6</sub> (Pyridoxine)]]
    |Amino acid metabolism, neurotransmitter synthesis
    |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
    |-
    |-
    |[[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
    |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
    |-
    |-
    |[[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
    |-
    |-
    |[[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
    |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

    Revision as of 19:24, 11 December 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) 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 Not established; no toxicity reported at high doses
    Vitamin B2 (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 Not established; no toxicity reported at high doses
    Vitamin B3 (Niacin) 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 35 mg/day to prevent flushing; higher doses can cause liver damage
    Vitamin B5 (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 Not established; diarrhea with very high doses
    Vitamin B6 (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 100 mg/day; higher doses can cause neurological disorders
    Vitamin B7 (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 Not established; no toxicity reported at high doses
    Vitamin B9 (Folate) 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 1000 µg/day; higher doses can mask B12 deficiency
    Vitamin B12 (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 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.

    References