Vitamin B complex are a group of vitamins that are vital for normal growth and development. These vitamins include thiamine, riboflavin, pantothenic acid, niacin, cobalamin, folate, biotin and pyridoxine. The amount of vitamins you need depends on your gender, sex and lifestyle. Consult with your health care provider to see if you require supplements.
Thiamine and Riboflavin
The Food and Nutrition Board recommends 1.1 mg of thiamine for females ages 19 and above and 1 mg for girls ages 14 to 18. The recommended dietary allowance is 1.2 mg for males aged 14 and older, 0.9 mg for children ages 9 to 13 and 0.6 mg for ages 4 to 8. Good sources of thiamine include dried milk, egg, legumes, whole grains and lean meat. The RDA of riboflavin is 1.3 mg for males ages 14 and older, 1 mg for girls ages 14 to 18 and 1.1 mg for adult women. Riboflavin occurs in dairy products, green leafy vegetables and nuts.
Pantothenic Acid and Niacin
The RDA of pantothenic acid, or vitamin B-5, is 5 mg for people ages 14 and older, 4 mg for children ages 9 to 13, 3 mg for ages 4 to 8 and 2 mg for ages 1 to 3. Sources of B-5 include avocado, mushrooms, yeast, sweet potatoes, broccoli and kale. Females ages 14 and older require 14 mg of niacin per day, while males of the same age require 16 mg. Medlineplus lists poultry, nuts, legumes, fish and dairy products as rich sources of niacin.
Cobalamin and Folate
People aged 14 and above require 2.4 mcg of cobalamin, or vitamin B-12, per day. The RDA is 1.8 mcg for children ages 9 to 13, 1.2 mcg for children ages 4 to 8 and 0.9 mcg for ages 1 to 3 years. Cobalamin occurs in animal sources, such as liver, beef, seafood and dairy foods. Vegetarians have a high risk of developing a deficiency and may require B-12 supplements. The RDA of folate is 400 mcg for people ages 14 and older, 300 mcg for children ages 9 to 13 and 200 mcg for ages 4 to 8. Pregnant women require 600 mcg , while breastfeeding mothers require 500 mcg daily. Rich sources of folate include cereals, bread, pasta and rice.
Biotin and Pyridoxine
The RDA of biotin is 20 mcg for children ages 9 to 13, 25 mcg for teenagers ages 14 to 8 and 30 mcg for adults. Biotin occurs in cereals, egg yolk, nuts, yeast and legumes. People ages 19 to 50 require 1.3 mg of pyridoxine per day. The RDA of pyridoxine is 1.7 mg for men ages 51 and older and 1.5 mg for women of the same age. Sources include cereals, potatoes, garbanzo beans, banana, chicken, tomato juice and trout.
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