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Vitamin B Complex: Difference between revisions
→Composition of Vitamin B Complex Supplements
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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 | |||
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