Vitamins are micronutrients found in foods, which despite being needed only in small amounts, are essential for healthy growth and development. Thiamin, riboflavin, niacin, biotin and pantothenic acid are vitamins belonging to the B-complex group. B vitamins function as coenzymes and are involved in complex metabolic reactions, including the release of energy from foods. B vitamins are water-soluble and only stored for a short time in the body; therefore, they must be replaced regularly by eating nutrient-rich foods every day.
Thiamin
Thiamin, or vitamin B1, helps release energy from foods and maintains nervous system function. Good sources of thiamin include pork, liver, meat, whole grains and legumes. A thiamin deficiency can lead to muscle weakness, stunted growth and mental confusion. Alcoholism increases the risk for thiamin deficiency, notes Colorado State University. The recommended dietary allowance for thiamin for adults 19 years and older is 1.2 mg per day for males and 1.1 mg per day for females.
Riboflavin
Riboflavin, or vitamin B2, is needed for energy production, red blood cell formation, healthy skin and good vision. Sources of riboflavin include milk, yogurt, eggs, almonds, wheat germ, dark green vegetables and fortified breakfast cereals. Cracked corners of the mouth, facial dermatitis and sensitivity to light characterize a riboflavin deficiency. The recommended dietary allowance for riboflavin for adults 19 years and older is 1.3 mg per day for males and 1.1 mg per day for females.
Niacin
Niacin, or vitamin B3, assists with energy production, nervous system function, digestion, normal appetite and healthy skin. Niacin is found in many foods including meat, poultry, fish, milk, cheese, yogurt, pulses, wholemeal bread and yeast extract. A niacin deficiency may lead to skin problems, fatigue, diarrhea and confusion. The recommended dietary allowance for niacin for adults 19 years and older is 16 mg per day for males and 14 mg per day for females.
Biotin
Biotin is needed for releasing energy from carbohydrates and fat synthesis. Good sources of biotin include liver, kidney, milk, eggs and fresh vegetables. Intestinal bacteria also synthesize biotin. Biotin deficiency is rare, but symptoms include tiredness, nausea, suppressed appetite, muscle pains and anemia. The adequate intake for biotin for people 19 years and older is 30 mcg per day.
Pantothenic Acid
Pantothenic acid assists with the breakdown of carbohydrates, fats and protein into energy and is found in most animal and plant foods. Sources include meat, poultry, seafood, egg yolk, whole grains, nuts and seeds. Like biotin, pantothenic acid is made in the intestines. Pantothenic acid deficiency is uncommon, but symptoms include abdominal pain, fatigue, nausea and sleeping difficulties. The adequate intake for pantothenic acid for people 19 years and older is 5 mg.
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