The B vitamins include 8 water-soluble compounds (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9) and cobalamin (B12)). All of these are water-soluble.
The effects of the B vitamins are intertwined, playing a role in energy (sugar and fat metabolism) and in a wide variety of anabolic and catabolic processes. They therefore help fight fatigue, contribute to nervous system health and play a role in our immune system.
The food industry is now fortifying many products with B vitamins, so the number of B vitamin deficiencies has fallen dramatically. However, supplementation may be justified to increase appetite or physical performance. It may be worthwhile for people with a vegan/vegetarian lifestyle to consume more vitamin B12. Alternatively, vitamin B complex is also effective against hangovers.
The table below summarises the effects of B vitamins and the problems associated with their deficiency.
The effects of the different B vitamins and, therefore, their recommended daily intakes are discussed separately, and the following recommended intakes are currently accepted:
|
Men |
Women |
During pregnancy |
During breastfeeding |
|
|
Vitamin B1 |
1.2 mg |
1.1 mg |
1.4 mg |
1.4 mg |
|
Vitamin B2 |
1.3 mg |
1.1 mg |
1.4 mg |
1.6 mg |
|
Vitamin B3 |
16 mg |
14 mg |
18 mg |
17 mg |
|
Vitamin B5 |
5 mg |
5 mg |
6 mg |
7 mg |
|
Vitamin B6 |
1.3 mg |
1.5 mg |
1.9 mg |
2.0 mg |
|
Vitamin B7 |
30 mcg |
30 mcg |
30 mcg |
35 mcg |
|
Vitamin B9 |
400 mcg |
400 mcg |
600 mcg |
500 mcg |
|
Vitamin B12 |
2.4 mcg |
2.4 mcg |
2.6 mcg |
2.8 mcg |