B Vitamins are a group of 8 water soluble vitamins that are essential for certain bodily functions, such as metabolism, energy production, and nervous system function.
The 8 types of B Vitamins are:
Required for the production of enzymes involved in glucose metabolism and therefore involved in providing energy to the brain from the food you eat. This vitamin helps to stabilize moods and aids with memory. The body uses thiamine to make adenosine triphosphate which transports energy within cells. There are no risk factors associated with thiamine consumption. Food sources include; pork, poultry, peas, nuts, soybeans, dried beans, lentils, legumes, whole grains, bread, rice, and yeast. Thiamine deficiency can be increased by certain practices such as; drinking excessive amounts of coffee and tea, chewing tea leaves or betel leaves, and eating raw fish and shellfish. Thiamine deficiency is rare and can cause health problems such as Beriberi (a condition that affects breathing, eye movements, heart function, and alertness), and Wernicke-Korsakoff syndrome (where Wernicke’s disease affects the nervous system causing visual impairments, lack of muscle coordination, and mental decline, and Korsakoff syndrome permanently impairs memory functions in the brain. A main cause of such deficiencies is alcoholism.
| Infants 0-6 months | 0.2mg |
| Infants 7-12 months | 0.3mg |
| Children 1-3 years | 0.5mg |
| Children 4-8 years | 0.6mg |
| Girls 9-13 years | 0.9mg |
| Boys 9-13 years | 0.9mg |
| Girls 14-18 years | 1.0mg |
| Boys 14 years or older | 1.2mg |
| Women over 18 years | 1.1mg |
| Pregnant women | 1.4mg |
| Breastfeeding women | 1.5mg |
Aids with cellular energy production and is important for protein metabolism. It also affects the metabolism of iron in positive ways, and produces important antioxidants which help to prevent free radical cells. It is also needed to change Vitamin B-6 and folate into forms the body can use. Food sources include; almonds, brewer’s yeast, wholegrains, wheat germ, mushrooms, soy beans, wild rice, dairy, eggs, broccoli, spinach, brussel sprouts, beet greens, asparagus, turkey, beef liver, salmon, and lamb. Riboflavin is destroyed by light so foods containing the vitamin should be stored away. It can also be lost in water when foods are boiled or soaked. It is best absorbed when taken in between meals. Riboflavin is considered safe, even at high doses. Possible side effects include; itching, numbness, burning or prickling sensations, bright yellow urine, and sensitivity to light. Taking only certain vitamin B supplements at one time can upset the balance of the other important B vitamins. This vitamin can interact with other medications so it is best to seek medical advice before taking any supplements.
| Infants 0-3 months | 0.3mg |
| Infants 7-12 months | 0.4mg |
| Children 1-3 years | 0.5mg |
| Children 4-8 years | 0.6mg |
| Children 9-13 years | 0.9mg |
| Girls 14-18 years | 1.0mg |
| Boys 14-18 years | 1.3mg |
| Women 19 years and older | 1.1mg |
| Men 19 years and older | 1.3mg |
| Pregnant women | 1.4mg |
| Breastfeeding women | 1.6mg |
Helps the function of the digestive system, skin and nerves, and is important for converting food to energy. It aids with the body’s cardiovascular system and metabolism, and is important for regulating blood cholesterol levels. Niacin also helps the body produce various sex and stress-related hormones in the adrenal glands and other parts of the body. It also helps with circulation and has been known to reduce inflammation. Alcoholism is the main cause of vitamin B-3 deficiency. This deficiency is characterized by indigestion, fatigue, canker sores, vomiting, poor circulation, depression, a burning sensation in the mouth, and a swollen, bright red tongue. Severe deficiency can cause a condition called Pellagra which is characterized by cracked, scaly skin, diarrhoea, and dementia. Food sources include; beets, brewer’s yeast, beef liver, beef kidney, fish, salmon, tuna, sunflower seeds, mushrooms, bread and cereals, and peanuts. High doses of niacin can be toxic, and you should not take more than the recommended daily allowance (RDA). Side effects include; nausea, vomiting, sun reactions, dizziness, headaches, allergic reactions, heart problems, diabetes, worsened gallbladder or liver disease symptoms, low blood pressure, worsened gout symptoms, and stomach or intestinal ulcers. This vitamin may also interact with other medications.
| Infants 0-6 months | 2.0mg |
| Infants 7-12 months | 4.0mg |
| Children 1-3 years | 6.0mg |
| Children 4-8 years | 8.0mg |
| Children 9-13 years | 12.0mg |
| Girls 14-18 years | 14.0mg |
| Boys 14-18 years | 16.0mg |
| Women 19 years and older | 14.0mg |
| Men 19 years and older | 16.0mg |
| Pregnant women | 18.0mg |
| Breastfeeding women | 17.0mg |
| Infants 0-6 months | 1.7mg |
| Infants 7-12 months | 1.8mg |
| Children 1-3 years | 2.0mg |
| Children 4-8 years | 3.0mg |
| Children 9-13 years | 4.0mg |
| Teens 14-18 years | 5.0mg |
| Adults 19 years and over | 5.0mg |
| Pregnant women | 6.0mg |
| Breastfeeding women | 7.0mg |
Along with actively converting carbohydrates into fuel, this vitamin helps the body to produce neurotransmitters, which are chemicals that carry signs from one nerve cell to another. It also aids in brain development and function, and helps with the production of serotonin, norepinephrine, and melatonin which influence mood and regulate the body clock. The body requires Vitamin B-6 to absorb Vitamin B-12 and therefore make red blood cells and immune system cells. Deficiencies are rare, but symptoms include; muscle weakness, nervousness, irritability, depression, loss of concentration, and short term memory loss. People who are susceptible to deficiency are young children, elderly people, individuals with renal disease and insufficiency, people with autoimmune disorders, and people on certain medications. Food sources include; cereals, chicken, turkey, tuna, salmon, shrimp, beef liver, milk, cheese, beans, lentils, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ, bananas, and whole grains. High doses do not usually cause adverse effects and this vitamin is considered relatively safe. Extremely high doses of Vitamin B-6 can cause neurologic disorders such as loss of feeling in the legs, and imbalance, although a complete recovery is expected after discontinuation. Possible side effects include; skin irritation, sensitivity to sunlight, headache, nausea, abdominal pain, and loss of appetite. Supplements can interact with other medications so consult with doctor prior to use.
| Infants 0-6 months | 0.1mg |
| Infants 7-12 months | 0.3mg |
| Children 1-3 years | 0.5mg |
| Children 4-8 years | 0.6mg |
| Children 9-13 years | 1.0mg |
| Girls 14-18 years | 1.2mg |
| Boys 14-18 years | 1.3mg |
| Men and women 19-50 years | 1.3mg |
| Men over 50 years | 1.7mg |
| Women over 50 years | 1.5mg |
| Pregnant women | 1.9mg |
| Breastfeeding women | 2.0mg |
This vitamin converts carbohydrates into fuel, supports the adrenal system, maintains a healthy nervous system, and is necessary for certain metabolic processes. Without biotin, many enzymes would not work properly, resulting in many complications such as: skin diseases, and diseases of the nervous system and intestinal tract. This vitamin can help lower and regulate high blood sugar levels in people with type 2 diabetes, and has been known to decrease insulin resistance. Deficiencies of biotin are quite rare, and are often present in people using long term anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, and intravenous feeding. Prolonged consumption of raw egg whites is also a common cause of deficiency. Symptoms of Vitamin B-6 deficiency include; seborrheic dermatitis, dry skin, brittle hair, hair loss, fatigue, intestinal tract issues, muscle pains, and problems with the nervous system. Food sources include; organ meats, barley, brewer’s yeast, cereal, egg yolks, corn, milk, soy, cauliflower, carrots, bananas, chicken and wheat bran. No toxicity has been reported with biotin intake, although it can interact with certain medications.
| Infants 0-6 months | 5.0mcg |
| Infants 7-12 months | 6.0mcg |
| Children 1-3 years | 8.0mcg |
| Children 4-8 years | 12.0mcg |
| Children 9-13 years | 20.0mcg |
| Adolescents 14-18 years | 25.0mcg |
| Adults 19 years and older | 30.0mcg |
| Pregnant women | 30.0mcg |
| Breastfeeding women | 35.0mcg |
Folic acid is crucial for proper brain function. It plays an important role in mental and emotional health, and aids in the production of DNA and RNA, and is highly important during times of infancy, pregnancy, and adolescence. Used in conjunction with Vitamin B-12, folate aids in the production of red blood cells. It is common to be deficient in Vitamin B-9, with alcoholism, irritable bowel disease, and celiac disease being common causes. Symptoms of deficiency include; poor/stunted growth, tongue inflammation, gingivitis, appetite loss, diarrhoea, shortness of breath, irritability, forgetfulness, and problems concentrating. Food sources include; spinach, dark leafy greens, asparagus, turnips, beets, mustard greens, brussel sprouts, lima beans, soy beans, beef liver, brewer’s yeast, root vegetables, wholegrains, wheat germ, bulgur wheat, kidney beans, white beans, mung beans, salmon, orange juice, avocado, cereals and milk. Side effects are rare and folate is considered quite safe. Extremely high doses can cause reactions and side effects like; stomach problems, sleep problems, skin reactions, general confusion, loss of appetite, nausea, and seizures. High levels of folate can also hide a Vitamin B-12 deficiency. This vitamin can interact with other medications.
| Infants 0-6 months | 65.0mcg |
| Infants 7-12 months | 80.0mcg |
| Children 1-3 years | 150.0mcg |
| Children 4-8 years | 200.0mcg |
| Children 9-13 years | 300.0mcg |
| Teens 14-18 years | 400.0mcg |
| Men and women over 18 | 400.0mcg |
| Pregnant women | 600.0mcg |
| Breastfeeding women | 500.0mcg |
Cobalamin is used by the body to convert carbohydrates into fuel, and is crucial for a healthy brain, nervous system, and immune system. It is required for metabolism in every cell of the body, regulates and synthesized DNA, and is required for the formation of red blood cells. The body doesn’t make this vitamin itself, and can mostly only be found in animal products such as eggs, meat, shellfish, and dairy, and as a result, the majority of people who are deficient are vegetarians, vegans, are over 50, have celiac disease, or have other digestion problems. More conditions that may cause/increase deficiency include; Atrophic gastritis (thinning of the stomach lining), pernicious anaemia (causing difficulty absorbing vitamin B-12), intestinal disorders such as Crohn’s disease, and disorders of the immune system such as lupus or Grave’s disease. Excessive drinking and long-term use of acid-reducing drugs may also play a part in the cause of Cobalamin deficiency. This vitamin can be taken in a supplement form, or as injections, and can also be found in fortified grains and cereals, and certain fortified non-dairy milks and meat substitutes. The human body produces millions of red blood cells every minute, but without Vitamin B-12, cells cannot multiply properly. The blood count then drops, resulting in anaemia, which is the most common symptom of Vitamin B-12 deficiency. Anaemia symptoms include; fatigue, shortness of breath, palpitations, irregular heartbeat, cold extremities, dizziness and confusion, insomnia, headaches, loss of appetite, weight loss, pale/yellow skin, increased bruising, and menstrual problems. Other symptoms of Cobalamin deficiency include; weakened immune system, increased infections and illnesses, neurological symptoms such as numbness in the hands and feet, difficulty concentrating, and poor co-ordination. Symptoms of deficiency in infants and young children include; movement disorders, developmental delays, and megaloblastic anaemia (where the bone marrow produces unusually large and structurally abnormal red blood cells). Infants born to vegan or vegetarian mothers, who are exclusively breastfed, will likely develop deficiency within months of birth, due to a lack of the vitamin present in the breastmilk. If the deficiency is not noticed early and treated, it can lead to severe and permanent neurological damage. As Vitamin B-12 does not remain in the system, there is low potential for toxicity; however, it does have the potential to interact with certain medications.
| Infants 0-6 months | 0.4mcg |
| Infants 7-12 months | 0.5mcg |
| Children 1-3 years | 0.9mcg |
| Children 4-8 years | 1.2mcg |
| Children 9-13 years | 1.8mcg |
| Over 14 years | 2.4mcg |
| Pregnant women | 2.6mcg |
| Breastfeeding women | 2.8mcg |
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