Vitamin B complex consists of a group of eight vitamins that can be obtained by consuming a varied and balanced diet. Not getting enough of these vitamins can lead to serious health problems, including anemia and irreversible nerve damage, so the Institute of Medicine has devised recommended dietary allowances for B vitamins.
Riboflavin and Biotin
Riboflavin and biotin are vital for body growth and metabolism. The RDA of biotin is 30 mcg for adults, 25 mcg for teenagers ages 14 to 18, 20 mcg for ages 9 to 13, 12 mcg for ages 4 to 8, and 8 mcg for ages 1 to 3. Newborns up to 6 months require 5 mcg, while infants ages 7 to 12 months require 6 mcg.
Women require 1.1 mg of riboflavin, while teenage girls ages 14 to 18 require 1 mg. The RDA is 1.3 mg for males ages 14 and older, 0.9 mg for children ages 9 to 13, 0.6 mg for ages 4 to 8, and 0.5 mg for ages 1 to 3. Newborns up to 6 months require 0.3 mg, while infants age 7 to 12 months require 0.4 mg.
Folate and Pantothenic Acid
Folate helps form and maintain new cells, including red blood cells. The RDA of 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. Pregnant women require 600 mcg of folate per day to prevent the baby developing heart and neural tube defects.
Pantothenic acid helps break down fats, carbohydrates and proteins, enabling the production of energy. The RDA of this vitamin is 5 mg for people ages 14 and older, 4 mg for ages 9 to 13, 3 mg for ages 4 to 8, and 2 mg for ages 1 to 3. Infants ages 7 to 12 months require 1.8 mg and infants ages 6 months and under require 1.7 mg.
Cobalamin and Niacin
Your body needs cobalamin, or vitamin B12, to maintain healthy nerves and red blood cells. The RDA of cobalamin is 2.4 mcg for people ages 14 and older, 1.8 mcg for ages 9 to 13, 1.2 mcg for ages 4 to 8, and 0.9 mcg for ages 1 to 3.
Niacin is required for the normal functioning of the nervous and digestive systems. Females ages 14 and older require 14 mg, while males of the same age require 16 mg of niacin daily. The RDA is 6 mg for children ages 1 to 3, 8 mg for ages 4 to 8, and 12 mg for ages 9 to 13.
Pyridoxine and Thiamine
Your body needs pyridoxine, or vitamin B6, to maintain normal blood sugar levels. It is also vital for the proper functioning of the immune and nervous systems. The RDA of B6 is 1.3 mg for adults ages 19 to 50. Men ages 50 and older require 1.7 mg, while women of the same age require 1.5 mg.
The RDA of thiamine is 1.2 mg for people ages 14 and older, 1 mg for girls ages 14 to 18, and 1.1 mg for women. The RDA is 0.5 for children ages 1 to 3, 0.6 mg for ages 4 to 8, and 0.9 mg for ages 9 to 13.
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