The B vitamins
Vitamin B is the collective name for eight individual B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12. They are also called the B vitamins or the vitamin B complex. All B vitamins are water soluble and have in common that they play an important role in cell metabolism.
Moreover, all B vitamins are closely related to each other. Despite the fact that they all have their own functions. Hence, vitamin B is also considered a multivitamin.
What are the B vitamins for and what is the recommended daily allowance (RDA)?
Vitamin B1:
Vitamin B1, also known as thiamine, is a vitamin that helps release energy from fats, carbohydrates and proteins. This makes it an essential nutrient for people who want to maintain their energy levels throughout the day. Vitamin B1 is an essential nutrient that plays a role in various bodily functions, including energy metabolism and nerve conduction.
RDA
- Men: 1.2 mg/day
- Women: 1.1 mg/day
- Pregnant women: 1.4 mg/day
Vitamin B2:
Vitamin B2, also known as riboflavin, is a vitamin that plays a role in energy metabolism. This vitamin is involved in various bodily functions, such as the maintenance of healthy skin, blood cells, eyes, and the nervous system. It's good to know that excessive alcohol consumption can influence the absorption of B2.
RDA
- Adults: 1.6 mg/day
- Pregnant women: 1.9 mg/day
- VLactating women: 2.0 mg/day
Vitamin B3:
Vitamin B3, also known as niacin, plays a role in various aspects of human health. It is involved in processes such as energy production, nerve function, and the maintenance of skin and mucous membranes.
RDA
- Men: 16 - 35 mg/day
- Women: 14 - 35 mg/day
Vitamin B5:
Vitamin B5, also known as pantothenic acid, is an essential nutrient that plays a role in the production of energy from fats and carbohydrates. It assists the body in the metabolism of fats and proteins. Additionally, this vitamin is involved in bodily reactions related to tension and fatigue.
RDA
- Adults: 5 mg/day
- Pregnant women: 6 mg/day
- Lactating women: 7 mg/day
Vitamin B6:
Vitamin B6, also known as pyridoxine, is essential for immunity, digestion, and the functioning of the nervous system. Additionally, it assists in the normal formation of red blood cells and supports the energy levels of the human body.
RDA
- Adults: 25 mg/day
Vitamin B7:
Vitamin B7, also known as biotin, plays a role in the production of fatty acids and glucose, essential for energy. It is involved in the synthesis of myelin, which plays a role in the nervous system, and is significant for skin and hair health.
RDA
- Adults: 30-100 mcg/day
Vitamin B9:
Vitamin B9, also known as folic acid and sometimes referred to as vitamin B11 in the Netherlands, is crucial for DNA and RNA production and cell division. It is also important for blood cell formation and nervous system development in foetuses.
RDA
- Adults: 400 mcg/day
Vitamin B12
Vitamin B12, also known as cobalamin, is essential for the formation of red blood cells and the maintenance of a healthy nervous system. A deficiency in this vitamin is associated with symptoms such as fatigue, memory loss, and mood swings
RDA
- Adults 2.4 mcg/day