Vitamin B-100, also known as B complex, is a blend of B vitamins. According to the American Cancer Society, vitamin B complex are essential nutrients that aid in growth and development. You can get most of your recommended daily allowance, RDA, of B vitamins through your diet by eating animal-based foods like fish, poultry and fortified milk, as well as plant-based foods like leafy greens, beans and peas.
Thiamin
Thiamin, also known as vitamin B1, helps regulate the nervous system, aids muscle function, and is responsible for certain enzyme processes, according to the National Institutes of Health, NIH. The NIH indicates there is strong scientific evidence that taking a B1 supplement can help correct complications caused by metabolic disorders. Because thiamin cannot be stored in the body, it's important to eat food rich in this essential vitamin, or take a daily B1 supplement containing 1.2 mg for adult males or 1.1 mg for adult females daily.
Riboflavin
Vitamin B2, also known as riboflavin, is necessary for normal nerve functioning in the body. The NIH reports there is strong scientific evidence that B2 supplements can treat neonatal jaundice. For adults, some research indicates that B2 may treat anemia caused by iron deficiency. The RDA for riboflavin for adults is 1.3 mg for males and 1.1 mg for females, according to the Linus Pauling Institute. For pregnant and lactating women, the ODS suggests taking between 1.9 and 2.0 mg daily.
Niacin
Also known as vitamin B6, niacin is an essential nutrient involved in metabolizing proteins. The ODS reports that other important functions of vitamin B6 include red blood cell metabolism, and nervous and immune system health. The RDA for vitamin B6 in adults up to age 50 is 1.3 mg. For those over the age of 51, the RDA is 1.7 mg for men and 1.5 mg for women.
Pantothenic Acid
The Mayo Clinic explains that vitamin B5, known as pantothenic acid, is necessary for breaking down fats, proteins and carbohydrates. According to the NIH, the daily adequate intake of B5 for adults is 5 mg daily.
B6
The NIH reports that B6 is required for the formation of certain neurotransmitters in the brain. Unlike many other vitamins, B6 deficiency is common. Those at risk of a B6 deficiency include those with alcoholism, liver disease, hyperthyroidism and malabsorption conditions. According to the NIH, there is strong scientific evidence indicating that B6 supplements can help treat hereditary iron disorders and may prevent side effects of the prescription antibiotic cycloserine. The RDA for vitamin B6 in adults is 1.3 mg. For people age 51 and over, the RDA is 1.5 mg.
Biotin
Biotin, while a B vitamin, is sometimes referred to as vitamin H. One of the least known B-complex vitamins, biotin helps metabolize fat and sugar. A 1985 study published in the "Annals of New York Academy of Science" by John Coggeshall, researchers found that biotin supplements were helpful in dropping blood-sugar levels of diabetics. The RDA for biotin in adults, according to the NIH, is 300 mcg a day.
B12
Vitamin B12 is an essential nutrient for maintaining red blood cell health, regulating neurological functions and helping to produce DNA. According to the ODS, older Americans are at an increased risk of developing a B12 deficiency, especially those with a red-blood cell disorder, stomach problems and those who have difficulty absorbing the vitamin from food. The RDA for vitamin B12 in adults is 2.4 mcg daily.
Folic Acid
Folic acid, which is the synthetic form of folate, is a B vitamin added to fortified foods and found in supplements. The ODS reports that folic acid helps produce and maintain new cells. During times of rapid cell division -- during pregnancy and infancy -- folate or folic acid is especially important. The RDA for folate or folic acid for adults is 400 IU, international units, each day. For pregnant and lactating women, the RDA is between 500 IU and 600 IU daily.
Member Comments