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Vitamin B Complex: Difference between revisions

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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
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|[[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
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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)]]
|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
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|[[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
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|[[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
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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)]]
|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
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