Vitamin B complex refers to a group of eight vitamins that must be obtained from your diet regularly, as they cannot be stored in your body. These vitamins are pantothenic acid, folate, niacin, cobalamin, thiamine, pyridoxine, biotin and riboflavin. To prevent developing deficiencies, the Food and Nutrition Board has devised recommended dietary allowances for these B vitamins.
Niacin, Cobalamin and Thiamine
Your body needs niacin to regulate the digestive system and thiamine for the functioning of the heart and nervous system. Cobalamin, or vitamin B-12, is vital for the formation of oxygen-carrying red blood cells. The RDA of niacin is 16 mg for males age 14 and older and 14 mg for females of the same age. The RDA of cobalamin is 2.4 mcg for people aged 14 and older and 1.8 mcg for children aged 9 to 13. The RDA of thiamine is 1.2 mg for adult men and 1.1 mg for adult women.
Pantothenic Acid and Folate
Your body needs pantothenic acid for the formation of hormones and cholesterol and folate for the production of red blood cells. The RDA of pantothenic acid is 5 mg for people aged 14 and older; 4 mg for children aged 9 to 13; 3 mg for ages 4 to 8; and 2 mg for toddlers aged 1 to 3. The RDA of folate is 150 mcg for children aged 1 to 3; 200 mcg for ages 4 to 8; 300 mcg for ages 9 to 13; and 400 mcg for people aged 14 and older.
Pyridoxine, Biotin and Riboflavin
Biotin and riboflavin are vital for metabolism, so energy can be released. Pyridoxine, or vitamin B-6, helps the body make antibodies that fight infection and regulate the nervous system. Adults aged 19 to 50 require 1.3 mg of B-6 daily. Adult men age 51 and older require 1.7 mg, while women of the same age require 1.5 mg. The RDA of biotin is 30 mcg for adults and 25 mcg for teenagers aged 14 to 18. The RDA of riboflavin is 1.3 mg for adult men and 1.1 mg for adult women.
Considerations
The Office of Dietary Supplements advises people to consume a balanced and varied diet. However, some people are still at risk of developing a deficiency in certain vitamins. For example, because B-12 is limited to animal sources, vegans may require supplements.
Pregnant women have the highest demand for folate, requiring 600 mg per day. This reduces the risk of the baby developing neural tube defects such as spina bifida.
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