The class of vitamins referred to as the B-complex serve to convert carbohydrates into energy, form red blood cells and regulate central nervous system function. There are technically eight B-vitamins, although choline is often grouped in the B-complex as well. The B-vitamins are water-soluble so your body cannot store them. You must meet your B-vitamin needs through dietary sources such as meats and dairy products, leafy vegetables or supplements. The Institute of Medicine provides either recommended dietary allowances or adequate intakes for all B-vitamins.
Thiamine
The RDA for thiamine for children ages 1 to 3 is 0.5 mg per day, while children ages 4 to 8 should consume 0.6 mg. Males and females ages 9 to 13 should consume 0.9 mg of thiamine each day. Men over 13 should get 1.2 mg of thiamine each day. Women ages 14 to 18 need about 1 mg of thiamine per day and then 1.1 mg a day over the age of 18. Pregnant and nursing mothers should consume 1.4 mg of thiamine each day.
Riboflavin
Children ages 1 to 3 need 0.5 mg of riboflavin per day, 0.6 mg each day between the ages of 4 and 8 and 0.9 mg per day from 9 to 13. Men over the age of 13 need about 1.3 mg of riboflavin each day. Women ages 14 to 18 need about 1 mg if riboflavin per day and then 1.1 mg per day thereafter. Pregnant women of all ages need 1.4 mg of riboflavin per day while nursing mothers need about 1.6 mg.
Niacin
Children generally need 6 mg of niacin per day from ages 1 to 3, 8 mg from 4 to 8 and 12 mg from 9 to 13. Men over the age of 13 require 16 mg of niacin per day, while women over 13 need 14 mg per day. Pregnant women of all ages need 18 mg of niacin, while nursing mothers of all ages require 17 mg per day.
Pantothenic Acid
There is currently insufficient scientific evidence to report RDAs for pantothenic acid, although the IOM provides AI values, or an amount believed to be adequate to meet the needs of most people. The AI for pantothenic acid for children is 2 mg from ages 1 to 3, 3 mg from 4 to 8 and 4 mg from 9 to 13. Men and women over the age of 13 generally need about 5 mg of pantothenic acid each day, while pregnant and nursing women need 6 and 7 mg per day, respectively.
Vitamin B-6
Children should consume 0.5 mg of vitamin B-6 each day from ages 1 to 3, 0.6 mg from 4 to 8 and 1.0 mg from 9 to 13. Men need about 1.3 mg of vitamin B-6 from ages 14 to 50 and then 1.7 mg per day every year after that. Women should consume 1.2 mg per day from ages 14 to 18, 1.3 mg per day from 19 to 50 and 1.5 mg per day after that. Pregnant and nursing women of all ages need 1.9 and 2.0 mg of vitamin B-6 each day, respectively.
Biotin
As with pantothenic acid, the IOM currently does not report RDAs for biotin but does provide AI values. Children ages 1 to 3 need 8 mcg of biotin per day and 12 mcg from ages 4 to 8. Men and women typically have the same biotin needs and should consume 20 mcg per day from ages 9 to 13, 25 mcg from 14 to 18 and 30 mcg after that. Pregnant women of all ages need about 30 mcg, while nursing mothers should consume 35 mcg.
Vitamin B-12
The RDA for vitamin B-12 for children ages 1 to 3 is 0.9 mcg and 1.2 mcg for children ages 4 to 8. Men and women should consume 1.8 mcg of vitamin B-12 per day from ages 9 to 13 and 2.4 mcg per day every year after that. As adults get older, they often have trouble absorbing food-bound vitamin B-12 and should consume a vitamin B-12 supplement after the age of 50. Pregnant and nursing women should consume 2.6 and 2.8 mcg of vitamin B-12 per day, respectively.
Folate
Both men and women should consume 150 mcg of folate per day from ages 1 to 3, 200 mcg per day from ages 4 to 8, 300 mcg from ages 9 to 13 and 400 mcg per day every year thereafter. Pregnant and nursing women have substantially lager folate needs because of this vitamin's ability to prevent birth defects. Pregnant and nursing women should consume 600 and 500 mcg of folate per day, respectively.
Choline
Choline does not currently have RDA values, but the AI for children is 200 mg per day from ages 1 to 3, 250 mg from ages 4 to 8 and 375 mg per day from 9 to 13. Men need about 550 mg of choline per day after the age of 13, while women should consume 400 mg between the ages 14 and 18 and 425 mg per day every year after that. Pregnant and nursing women of all ages should consume 450 and 550 mg of choline per day, respectively.
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