All about Vitamin B!

By HealthSignz | Published: July 29th, 2016

All vitamin B complex vitamins have the same role: Working together to break down and release energy from food Keeping the nervous system healthy Good brain and liver function Maintaining healthy skin, hair and eyes

Vitamin B1 (Thiamine)

Good Sources Vegetables such as peas, fresh and dried fruit, wheat germ, bran, nuts, legumes, Blackstrap molasses, Brewer’s yeast, eggs, pork, beef, poultry, organ meats, wholegrain breads, some fortified breakfast cereals, enriched rice

Recommended Daily Allowance

1 mg a day for men 0.8 mg a day for women


Do not take more than 100 mg of vitamin B1 supplements/day

Vitamin B2 (Riboflavin)

Good Sources Milk, eggs, fortified breakfast cereals, rice, Brewer’s yeast, almonds, organ meats, whole grains, wheat germ, mushrooms, soybeans, yogurt, broccoli, Brussels sprouts, spinach Boiling, steaming and roasting preserves more riboflavin than frying the food.

Recommended Daily

Allowance 1.3 mg a day for men 1.1 mg a day for women


Do not take more than 40 mg of vitamin B2 supplements/day

Vitamin B3 (Niacin)

Good Sources Beets, brewer’s yeast, beef liver and kidney, salmon, swordfish, tuna, sunflower seeds, peanuts, red meat, wheat flour, eggs, milk

Recommended Daily Allowance

17 mg a day for men 13 mg a day for women


Do not take more than 17 mg of nicotinic acid supplements/day and 500 mg of nicotinamide supplements/day

Vitamin B5 (Pantothenic Acid)

Good Sources Chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli, wholegrain such as brown rice and cereals, whole meal bread, Brewer’s yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, lobster, wheat germ, and salmon

Recommended Daily Allowance

7 mg a day for men 6 mg a day for women


Do not take more than 200 mg of vitamin B5 supplements/day

Vitamin B6 (Pyridoxine)

Vitamin B6 helps to form haemoglobin that allows red blood cells to carry oxygen Good Sources Pork, poultry (such as chicken or turkey), tuna, salmon, bread, whole cereals such as oatmeal, wheat germ, bran and brown rice, eggs, vegetables, soya beans, peanuts, milk, cheese, potatoes, some fortified breakfast cereals, carrots, bananas, lentils, spinach, bran, sunflower seeds

Recommended Daily Allowance

1.4 mg a day for men 1.2 mg a day for women


Do not take more than 200 mg of vitamin B6 supplements/day

Vitamin B7/H (Biotin)

Good Sources Brewer’s yeast, cooked eggs (egg yolk), sardines; nuts (almonds, peanuts, pecans, walnuts) and nut butter, soybeans, other legumes (beans, black-eyed peas), whole grains, cauliflower, bananas, mushrooms. A protein called Avidin in raw egg whites interferes with the body’s absorption of biotin.

Recommended Daily Allowance

0.03 mg a day for men 0.025 mg a day for women


Do not take more than 0.9 mg of vitamin B7 supplements/day

Vitamin B9 (Folic Acid)

Vitamin B9 works with vitamin to form healthy red blood cells Good Sources Broccoli, Brussels sprouts, beef liver, spinach, asparagus, peas, chickpeas, fortified breakfast cereals, dark leafy greens, turnips, beets, mustard greens, lima, kidney, Mung, white and soy beans, Brewer’s yeast, root vegetables, whole grains, wheat germ, salmon, orange juice, avocado, milk

Recommended Daily Allowance

0.2 mg a day


Do not take more than 1 mg of vitamin B9 supplements/day as it can mask vitamin B12 deficiency. Pregnant women must take 0.4mg of folic acid supplement daily from the time they stop using contraception until the 12th week of pregnancy to prevent birth defects of the central nervous system (CNS) such as spina bifida. Women with a family history of these defects may need to take a higher dose of 5mg/day will the 12th week.

Vitamin B12 (Cobalmin)

Vitamin B12 works closely with vitamin B9 to make red blood cells Good Sources Shellfish, salmon, cod, dairy products (milk, cheese), organ meats like liver and kidney, eggs, beef, pork, some fortified breakfast cereals

Recommended Daily Allowance

0.0015 mg a day


Do not take more than 2 mg of vitamin B12 supplements/day

About the author


We are a team of professionals with a significant level of expertise spanning multiple disciplines for over four decades. Identifying health and wellness as the primary factors that drive liveliness in individuals, lead to the integration of our knowledge with our common values – the result is HealthSignz (HS). Driven by passion to contribute to the advancement of the happiness quotient and well being of communities as a whole, we are here to touch as many lives as possible by enriching them with HS.