Vitamin B Informations
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:: Vitamins and Minerals / Vitamin B Complex

vitamin b The Vitamin B Family



vitamin bThe members of this family are key to keeping your body energized.

  • B 1 (a.k.a. thiamin) helps keep your appetite stable. The RDA is 1.5 mg for men and 1.1 mg for women. B1

  • B 2 (a.k.a. riboflavin) also helps with energy metabolism. Riboflavin aids your eyes and works for healthier skin. The RDA for men is 1.7 mg and women should aim for 1.3 mg per day. B2

  • Good Health for the Entire FamilyB 3 (a.k.a. niacin) is actually made by your body. Niacin helps your metabolism, improves the condition of your skin, and supports both the digestive and nervous systems. Since you may have enough B 3 in your diet, the RDA is merely an estimate. Men should get 19 mg per day and women should get 15 mg. B3

  • B 6 allows you to think more clearly, supports the immune system and hormone activity. The intake of alcohol prohibits your B6 activity, so people who drink should especially watch for their B6 levels. Men should get 2 mg a day and women should get 1.6 mg. B6

  • B 12 protects your nervous system and supports both bone growth and metabolism. Men and women should get about 2 mg a day. B12

  • Folate (a.k.a. folic acid) is essential for new cell development. And yet, your body is a snob when it comes to accepting this B vitamin. While you can get folic acid from eating leafy greens, legumes and liver, your body doesn't like to absorb it from these sources. Only half of the folate you get from foods will be accepted. Instead, your body prefers the so-called "free" folate found in supplements. Men should get 200 mg a day and women should get 180 mg per day.