:: Vitamins and Minerals /
Vitamin B Complex
The Vitamin B Family
The members of this family are key to keeping
your body energized.
- B 1 (a.k.a. thiamin) helps keep your appetite stable.
The RDA is 1.5 mg for men and 1.1 mg for women. B1
- B 2 (a.k.a. riboflavin) also helps with energy metabolism.
Riboflavin aids your eyes and works for healthier
skin. The RDA for men is 1.7 mg and women should
aim for 1.3 mg per day. B2
3 (a.k.a. niacin) is actually made by your body. Niacin
helps your metabolism, improves the condition of
your skin, and supports both the digestive
and nervous systems. Since you may have enough B
3 in your diet, the RDA is merely an estimate. Men should
get 19 mg per day and women should get 15 mg. B3
- B 6 allows you to think more clearly, supports
the immune system and hormone activity. The
intake of alcohol prohibits your B6 activity, so people
who drink should especially watch for their B6 levels. Men
should get 2 mg a day and women should get 1.6 mg. B6
- B 12 protects your nervous system and supports
both bone growth and metabolism. Men and women
should get about 2 mg a day. B12
- Folate (a.k.a. folic acid) is essential for new
cell development. And yet, your body is a snob when
it comes to accepting this B vitamin. While you can get
folic acid from eating leafy greens, legumes and liver,
your body doesn't like to absorb it from these sources.
Only half of the folate you get from foods will be accepted.
Instead, your body prefers the so-called "free"
folate found in supplements. Men should get 200 mg a day
and women should get 180 mg per day.