Vitamin B complex is made up of eight vitamins: pantothenic acid, riboflavin, thiamine, niacin, pyridoxine, cobalamin, folate and biotin. Not getting enough vitamins or having too much can lead to serious health problems. The Institutes of Medicine's Food and Nutrition Board has established recommended dietary allowances (RDAs) for these vitamins. Consuming a balanced diet with a variety of foods is the best way to reach the RDAs.
Pantothenic Acid and Riboflavin
Pantothenic acid helps make red blood cells that transport oxygen in your body. This vitamin also helps break down protein, fats and carbohydrates, enabling the production of energy. The RDA of pantothenic acid is 5 mg for people ages 14 and older, 4 mg for children ages 4 years and 3 mg for children ages 4 to 8 years. Riboflavin, or vitamin B-2, is needed for the release of energy from carbohydrates. It is also needed for normal growth and development, and for the production of red blood cells. 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.
Thiamine and Niacin
Thiamine helps to maintain the proper functioning of the heart and central nervous system. The RDA of thiamine is 1.2 mg for males ages 14 and above, 1 mg for girls ages 14 to 18 and 1.1 mg for adult women. Children ages 4 to 8 years require 0.6 mg, while children ages 9 to 13 years require 0.9 mg per day. The RDA is 0.5 mg for children ages 1 to 3 years, 0.3 mg for infants 7 to 12 months and 0.2 mg for infants ages 6 months and under. Niacin is important for healthy skin and allows the digestive and nervous system to work properly. Females ages 14 years and older require 14 mg of niacin per day, while males require 16 mg. The RDA is 12 mg for children ages 9 to 12 years, 8 mg for ages 4 to 8 years and 6 mg for ages 1 to 3 years.
Pyridoxine and Cobalamin
Your body needs pyridoxine, or vitamin B-6, for the proper functioning of the immune and nervous systems. Adults ages 19 to 50 require 1.3 mg of B-6 daily. The RDA is 1.7 mg for men ages 51 and older and 1.5 mg for women of the same age. The RDA is 1.9 mg for pregnant women and 2 mg for breastfeeding women. The RDA is 1 mg for children ages 9 to 13 years, 0.6 mg for ages 4 to 8 years and 0.5 mg for ages 1 to 3 years. Infants 7 to 12 months require 0.3 mg of B-6 per day, while infants ages 6 months and under require 0.1 mg. Cobalamin, or vitamin B-12, helps make DNA, the genetic material present in all cells, and keeps the body cells and nerves healthy. The RDA of B-12 is 2.4 mcg for people ages 14 and older, 2.6 mcg for pregnant women and 2.8 mcg for breastfeeding women. The RDA is 1.8 mcg for children ages 9 to 13 years, 1.2 mcg for ages 4 to 8 years and 0.9 mcg for ages 1 to 3 years.
Biotin and Folate
Your body needs biotin for normal growth and metabolism. Adults require 30 micrograms (mcg) of biotin, while teenagers ages 14 to 18 require 25 mcg per day. The RDA is 20 mcg for children ages 9 to 13 years, 12 mcg for ages 4 to 8 years and 8 mcg for ages 1 to 3 years. Folate helps in the production of new cells, such as red blood cells. The RDA for folate is 400 mcg for people ages 14 and older, 300 mcg for children ages 9 to 13, 200 mcg for ages 4 to 8 and 150 mcg for ages 1 to 3. The American Congress of Obstetricians and Gynecologists recommend 600 mg of folate for pregnant women to prevent neural tube defects.
References
- MedlinePlus; Pantothenic Acid and Biotin; February 2011
- MedlinePlus; Riboflavin; February 2011
- Office of Dietary Supplements: Dietary Supplement Factsheets
- MedlinePlus; Thiamine; February 2011
- MedlinePlus; Niacin; February 2011
- American Congress of Obstetricians and Gynecologists: Nutrition During Pregnancy
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