Vitamin B

(aka the B Vitamins)

     The  B vitamins and vitamin C are the water soluble vitamins .  Several of the B vitamins form part of the  coenzymes that assist in the release of energy from carbohydrates, fat and protein. ₍₁₎ Other B vitamins are involved in new cell synthesis, cell maintenance or regulate the metabolism. Is that everything?  No, there is more. This page is for general information only.  Over time, links will be added for each vitamin with more detailed information. 

B₁:    Thiamin    (Sources:  Pork, grain products)    (Deficiency Disease:  Beriberi)

• 1998 RDA for Thiamin is 1.2 mg for men, 1.1 mg for women.  

B₂:    Riboflavin     (Sources:  Milk Products, Liver)

• 1998 RDA for Riboflavin is 1.3 mg for men, 1.1 mg for women.  

B₃:    Niacin    (Sources:  Milk Products, Eggs, Meat/poultry,fish, mushrooms, nuts, all protein containing foods) .   (Deficiency Disease:  Pellagra)

• Niacin can be made in the body from the amino acid tryptophan, so a high protein diet will provide enough niacin.

• 1998 RDA  for Niacin is 16 mg for men, 14 mg for women.  Careful:  Niacin supplements  beyond 3 times the RDA can cause unpleasant reactions. 

  Biotin

• 1998 Adequate Intake for Biotin is 30 µg for adults

  Pantothenic Acid

• 1998 Adequate Intake for Pantothenic Acid  is 5 mg for adults

B₆:    (Sources:  Meats, fish, poultry, potatoes, legumes, noncitrus fruits, fortified cereals, liver, soy products)₍₂₎

• 1998 RDA for B₆ is 1.3 mg for adults

  Folate

• 1998 RDA for Folate is 400 µg for adults

B₁₂:

• 1998 RDA for B₁₂is 2.4 µg for adults

(1)    Understanding Nutrition, 10th edtion, Ellie Whitney and Sharoh Rolfes, Thomson Wadsworth. This is my favorite nutrition book;  it is indispensible.

(2)    Straight out of Understanding Nutrition, 10th edtion, Ellie Whitney and Sharoh Rolfes, Thomson Wadsworth, p335. This textbook, wikipedia and nutrition.com are my main sources of nutrient information.