B-Vitamins are water soluble vitamins.
https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
B-Vitamins or B Complex are essential vitamins that contribute to your overall health and well-being. There are eight B Vitamins – B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyroxidine), B9 (Folate), B12 (cobalamin).
These eight micronutrients play vital roles in many organs and bodily systems. They have dual functions – work together and/or carry out individual works in the body.
- essential in synthesis of neurotransmitters such as acetylcholine, serotonin & dopamine
- cellular health
- blood cell formation
- converts fats to glucose
- promote energy levels
- good eyesight
- brain function
- nerve conduction
- fats and hormone synthesis
- cardiovascular health
- muscle tone
In women
B vitamins are essentially important for pregnant and breastfeeding women. Particularly Folic Acid – that aids in fetal development and prevent birth defects.
Folic acid fortification is one of the most successful public health initiatives. With 19-55% decreased in neural tube defects.
And for expectant mothers, B vitamins may boost energy levels, ease nausea, and lower the risk of developing preeclampsia.
In men
B vitamins help in testosterone levels in men that decrease with age. Helps in muscles and overall energy level.
In vegetarians/vegans
American Dietetic Association recommends Vitamin B12 in particular. Since Vitamin B12 is mainly found in animal products, fish, meat and poultry.
How much B vitamins do you need?
For women, the recommended daily intake is:
- B1: 1.1 milligrams (mg)
- B2: 1.1 mg
- B3: 14 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- biotin: 30 micrograms (mcg) (RDA not established)
- folic acid: 400 mcg
- B12: 2.4 mcg
For men, the recommended daily intake is:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg
- B5: 5 mg (RDA not established)
- B6: 1.3 mg
- biotin: 30 mcg (RDA not established)
- folic acid: 400 mcg
- B12: 2.4 mcg
One cannot single out which B vitamin is the best because each has its own unique function and purpose. Depending on our body condition and pre-existing illness or nutritional levels, we may or may not be able to meet the daily requirements of B vitamins.
Best to talk to your trusted doctor, dietitian or health care provider.
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