Vitamin supplements are a way to ensure that your body gets the nutrition that it needs. B-complex vitamins are a group of essential vitamins that can be taken every day. B vitamins are used in your body's metabolism, in the function of your red blood cells and in the function of your nervous system.
What Vitamins are in the B Complex?
The B complex includes the eight B vitamins, which are thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. These vitamins are naturally found in the foods that you eat and are required by your body every day. They are so essential to your health that nutritionists have created minimum intake recommendation guidelines known as the recommended dietary allowance or RDA. Each vitamin has a different RDA, and men generally require more of each than women do.
RDA
The current RDA levels for the B complex is 1 to 1.2 mg of thiamine, 1 to 1.3 mg of riboflavin, 14 to 16 mg of niacin, 5 mg of pantothenic acid, 30 mcg of biotin, 1.2 to 1.7 mg of B-6, 2.4 mcg of B-12 and 400 mcg of folate. When taking a supplement or multivitamin, take one that provides the RDA and not megadoses. Some vitamins can cause symptoms if you consume too much.
Food Sources
B-complex supplements are important additions to a healthy diet. The best way to get your vitamins is to eat a healthy balanced diet that includes a variety of fresh foods such as vegetables, fruits, nuts, seeds, lean meats and some dairy products. B vitamins are commonly found in fish, poultry, meat, eggs, dairy products, beans, peas and green leafy vegetables. A balanced diet will provide enough B complex to meet the RDA requirement. A supplement will ensure that you get the B vitamins on days when you do not eat as well as you should.
Considerations
The bottom line on B-complex vitamins is that you should consume them every day through food and supplement sources. Avoid mega-dose supplements and instead stick to a quality multivitamin that incorporates the B vitamins and vitamins A, C, D, E, K and the essential minerals. The essential minerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium.
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