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
|