The Composition Of Vitamin B Complex

When first discovered in the 1900s, vitamin B was thought to be a single compound. After continued research, it became clear that what was thought to be vitamin B was actually a combination of eight different compounds. Together, these compounds came to be known as the vitamin B complex.

Thiamine

Thiamine, also referred to as vitamin B-1, was the first B vitamin to be discovered, according to "Nutrition and You" by Joan Salge Blake. Thiamine plays a role in nerve impulse transmission and ensures that your nerves stay healthy. Thiamine also helps to metabolize carbohydrates and amino acids and breaks down alcohol in your body.

Adult women should consume 1.1 mg of thiamine daily and adult men should consume 1.2 mg of thiamine every day. The best food sources of thiamine include enriched and whole grains, pasta and rice.

Riboflavin

Riboflavin, also referred to as vitamin B-2, helps you use carbohydrates, protein and fat for energy and enhances the function of the other B vitamins.

Adult women require 1.1 mg of riboflavin daily and adult men should consume 1.3 mg per day. Milk, yogurt, enriched grains and fortified cereals are the best dietary sources of riboflavin.

Niacin

Niacin, also referred to as vitamin B-3, helps to synthesize cholesterol and fat and helps you utilize nutrients for energy. Niacin also keeps your skin cells healthy and allows your digestive system to work properly.

Adult women should consume 14 mg of niacin every day, whereas adult men should consume 16 mg of niacin daily. The best sources of niacin include meat, fish, poultry, enriched grains and fortified cereals.

Vitamin B-6

Vitamin B-6 plays a vital role in the metabolism of protein. Vitamin B-6 also helps break down glycogen in your liver and aids in the metabolism of carbohydrates and fats.

Women require 1.3 to 1.5 mg of vitamin B-6 daily and men require 1.3 to 1.7 mg of vitamin B-6 every day. Vitamin B-6 is found in a wide variety of foods including meat, fish, poultry, fruits, vegetables, enriched grains, nuts, peanut butter and legumes.

Folate

Folate is essential for the creation of the DNA in all of your cells. Folate also helps your body use amino acids and aids in red blood cell division. Folate also plays a role in preventing birth defects.

Both male and female adults should consume 400 mcg of folate every day. If you are a pregnant woman, your needs increase. Specific amounts depend on each individual case. Food sources of folate include legumes, leafy green vegetables, broccoli, asparagus and enriched pasta, rice, bread and cereals.

Vitamin B-12

Vitamin B-12 helps your body use amino acids and fatty acids and aids in the creation of healthy red blood cells. Vitamin B-12 also keeps your nerves healthy and allows for proper transmission of nerve signals.

Adults require 2.4 mcg of vitamin B-12 daily. The only sources of naturally occurring vitamin B-12 are animal products, such as meat, fish, poultry and dairy products. Soy milk and fortified cereals contain synthetic vitamin B-12.

Pantothenic Acid and Biotin

Pantothenic acid and biotin work together to help your body metabolize carbohydrates, protein and fat to provide you with energy.

Adults require 5 mg of pantothenic acid and 30 mcg of biotin daily. The best sources of both vitamins include nuts, legumes, meat, milk, eggs and enriched cereals.