B vitamins are a group of water-soluble vitamins that play important roles in the body, including energy metabolism, brain function, and the formation of red blood cells. There are eight B vitamins in total, including vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid) and B12 (cobalamin). B vitamins can be found in a variety of foods, including meat, fish, and dairy products. Boost your energy, support your nervous system and maintain healthy skin with our B vitamin supplements.
The recommended daily intake of B vitamins varies depending on age, gender, and pregnancy status. In Europe, the European Food Safety Authority (EFSA) recommends the following daily intake for adult men and women:
Vitamin B1 (Thiamin): 1.1–1.2 mg
Vitamin B2 (Riboflavin): 1.4–1.6 mg
Vitamin B3 (Niacin): 16–18 mg
Vitamin B5 (Pantothenic acid): 6-7 mg
Vitamin B6 (Pyridoxine): 1.4–1.6 mg
Vitamin B7 (Biotin): 50–60 mcg
Vitamin B9 (Folate): 200–400 mcg
Vitamin B12 (Cobalamin): 2.5–3 mcg
It's important to note that these recommendations are for healthy adults, and it may vary for different groups of people like pregnant, lactating or older adults.
The optimal daily intake of B Vitamins
The optimal daily intake of vitamin B varies from person to person, but one of the most reliable sources when it comes to nutrition, The Council for Responsible Nutrition, states that the UL-value, the highest level of daily intake of a nutrient that is likely to pose no risk of adverse health effects for almost all individuals in the general population, is the following for the B vitamins:
Vitamin B1 (Thiamin): 100 mg
Vitamin B2 (Riboflavin): 200 mg
Vitamin B3 (Niacin): 500 mg
Vitamin B5 (Pantothenic acid): 1000 mg
Vitamin B6 (Pyridoxine): 100 mg
Vitamin B7 (Biotin): 2500 mcg
Vitamin B9 (Folate): 1000 mcg
Vitamin B12 (Cobalamin): 3000 mcg
B Vitamin Deficiencies
While deficiency in B vitamins is rare in developed countries like Europe, some individuals may be at a higher risk of deficiency due to certain dietary restrictions or medical conditions. For example, a deficiency in vitamin B12 can occur in individuals who follow a vegan diet or those with gastrointestinal disorders. Deficiency symptoms can vary depending on the specific vitamin and can include fatigue, anemia, and neurological problems.
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