The Best B Vitamins To Take

There are eight vitamins in the vitamin B complex. All of the B vitamins are water-soluble and excess B vitamins are excreted from your body in your urine, meaning you must get a regular daily supply in your diet or with the help of supplements. As a group B vitamins work as co-enzymes, substances which are important to processes in your body like nerve function, energy conversion and digestion of nutrients. They also have important individual functions and a deficiency in any can cause problems. Therefore, all B vitamins are important.

B-1, B-2 and B-3

Vitamin B-1 or thiamin helps to form blood cells, metabolize carbohydrates and improve cognitive ability. The recommended dietary allowance or RDA of B-1 per day is 1.2 mg for men, 1.1 mg for women. Vitamin B-2, also known as riboflavin, helps your body metabolize protein and fat, as well as being essential to eye health. RDA per day of B-2 is 1.3 mg for men, 1.1 mg for women. Vitamin B-3 or niacin aids your body in producing hydrochloric acid in addition to promoting healthy blood circulation. RDA per day of B-3 is 16 mg for men and 14 mg for women.

B-5, B-6 and B-7

Vitamin B-5 or pantothenic acid helps your body make fats, hemoglobin, steroid hormones and neurotransmitters in the brain. RDA per day for B-5 is 5 mg for both men and women. Vitamin B-6, also known as pyrodoxine and pyrodoxamine regulates your body's sodium-potassium balance and is necessary for your body to form RNA and DNA. It also blocks homocysteine, which is associated with heart disease. RDA per day for B-6 is 1.3 mg for both men and women ages 31 to 50, 1.7 mg for men over 50 and 1.5 mg for women over 50. Vitamin B-7 or biotin helps your body metabolize fat and sugar. RDA per day for B-7 is 30 mcg for both men and women.

B-9 and B-12

Vitamin B-9 is also known as folate or folic acid. It is essential in your body's synthesis of protein, as well as necessary to form RNA and DNA. RDA per day for B-9 is 400 mcg for both men and women. Vitamin B-12 or cobalamin helps regenerate damaged nerves, as well as playing roles in your body's metabolism, digestion and blood cell formation. RDA per day for B-12 is 2.4 mcg for both men and women.

Sources

There are many sources of B complex vitamins in the foods you eat. Brewer's yeast is the only food containing all of the B vitamins. Some meats, especially beef liver, are high in B vitamins. Fish, eggs, and dairy products such as cheese, milk and yogurt are also rich in B vitamins. In addition, whole grain foods, alfalfa and green, leafy vegetables are excellent sources. B vitamins are available in supplements both individually and blended. Talk to your doctor to find out the best B vitamins for you.