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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
|}
|}


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