B vitamins are a group of vitamins which are water soluble and essential for maintaining healthy bodily functions. Being water soluble means that they cannot be stored up in the body – apart from B12, which can be stored for longer. B vitamins, therefore, need to be replaced regularly.
A supplement which contains some or all B vitamins is known as a B Complex supplement. These complexes can be beneficial for individuals who cannot solely rely on B vitamin consumption from their diet. If you are someone who suffers from celiac disease, Crohn’s disease, ulcerative colitis or you are pregnant, adding in a good B complex supplement is a great way to increase your daily amount, and reducing further risk of deficiencies.
The daily amount of each vitamin varies depending on a number of factors such as age, sex or pre-existing health condition. Some individuals will need more of certain B vitamins than others.
The general recommended daily NI (nutrient intake) for each B Vitamin:
B1 (Thiamine): 0.8mg
B2 (Riboflavin): 1.1-1.3mg
B3 (Niacin): 12-16mg
B5 (pantothenic acid): 5mg
B6 (Pyridoxine): 1.2-1.4mg
B7 (Biotin): 0.5-15mg
B9 (Folate): 1-5mg
B12 (Cobalamin): 1.5μg
Signs of deficiency can vary depending on which group of B vitamins are lacking. Possible signs can include:
People who follow a restricted diet such as vegetarians or vegans, need to ensure they are consuming enough B vitamins from a variety of sources.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/ deficiency
https://bmjopen.bmj.com/content/6/8/e011247
Founded in 2009 and dedicated to helping people fulfil their health and wellness needs, our mission is to offer our customers the most comprehensive selection of quality nutritional supplements, made by companies with the very highest reputations within the nutraceutical industry.
All of our new customers get 10% off when they create an account with us.