Making
Sense
of B
Vitamins
THE STORY behind the Bs is
nothing if not complex, starting with which nutrients fall
into the B category at all.
“The vitamin B-complex
consists of 11 nutrients that
have similar roles in acting
as coenzymes in production
of energy and in the metabolism of proteins, fats and
carbohydrates,” explains Tom
Petrie, BS, CDN, nutritionist
at the Schachter Center for
Complementary Medicine in
Suffern, N. Y. But, those 11
nutrients are divided between
the eight classic Bs — B- 1,
B- 2, B- 3, B- 5, B- 6, B- 7, B- 9
and B- 12 — and the three
nutrients that are considered
honorary B vitamins because
they meet some but not all of
the requirements of a classic
B: para-amino benzoic acid
(PABA), inositol and choline.
The chart details the recommended dietary allowance for
each individual B (according
to both mainstream and integrative practitioners), best
food sources, signs of deficiency and more. A note of caution:
If you are at high risk for a disease and are using B vitamins
in any therapeutic capacity, you
should consult a physician who
can take note of your risk factors — including family history
and genetic profile.
experiencelifemag.com
For more on dosing
— and whether
or not you can
overdo it on
the Bs — see
the online ver-
sion of this article.
B- 1 (Thiamin)
B Vitamin
1. 4 milligrams (mg)
Recommended
Dietary Allowance
B- 2 (Riboflavin)
B- 3 (Niacin)
1. 1 milligrams,
women; 1. 3 milligrams, men
14 milligrams,
women; 16 milligrams, men
4–7 milligrams B- 5
(Pantothenic Acid)
B- 6 (Pyridoxine)
1. 5 milligrams,
women; 1. 7 milligrams, men
B- 7 (Biotin)
No RDA, but the Food
and Nutrition Board
of the Institute of
Medicine recommends
35 to 60 micrograms
(mcg) a day.
B- 9 (Folate or
Folic Acid)
400 micrograms
B- 12
(Cyano-
Cobalamin)
2. 4 micrograms
PABA
No RDA
Inositol
No RDA
Choline:
technically not a vitamin,
but often considered
to be part of the B
family. Works with
inositol.
No RDA, but the
Food and Nutrition
Board of the Institute
of Medicine recommends 125 to 550
micrograms a day.
15–50 mg
Recommended
by Integrative
Medicine Specialists*
10–50 mg
20 to 150 mg. Different
forms of niacin (nicotinic
acid vs. niacinamide) are
recommended depending on the condition
being treated.
5 to 10 mg.
25–100 mg
100–400 mcg
400– 1,200 mcg.
Natural folate sources
preferred over
synthetic folic acid.
400– 1,000 mcg
50 mg
150–500 mg
50–500 mcg
Facilitates smooth functioning of
enzymes necessary for function
of muscles, nerves and heart. Has
Role in Health
Helps maintain health of skin, eyes
and nerves. Helps produce niacin
(B- 3) and pyridoxine (vitamin B- 6)
from certain amino acids. Used to
treat migraines.
Important for health of the digestive system, skin, eyes and hair.
In higher doses, niacin may help
lower LDL (“bad” cholesterol) and
triglycerides while raising HDL
(“good” cholesterol) by 15 to
Essential for manufacture of
adrenal hormones and red blood
cells. Also important for utilizing
Helps to form the neurotransmitters serotonin, dopamine and
norepinephrin, which are essential
for mental health, and the enzyme
insulin, which maintains normal
Required for synthesis of fatty
acids. Also helps to manufacture
proteins and in gene expression.
Makes red blood cells. According
to some studies, up to 800 micrograms of B- 9 a day — either from
food or a supplement — may help
ward off cognitive decline and
even reduce the risk of Alzheimer’s
disease. For older adults, those who
Makes red blood cells. Essential for
cell metabolism and function of the
nervous system and brain. Older
adults should routinely consume
extra B- 12 from fortified foods or
Known for antioxidant properties;
also blocks ultraviolet light from
the sun.
Primary component of cell membranes and important for cell division. Works with choline to help
transport fat from the liver. Helps
Needed as primary building block
of the neurotransmitter acetylcholine, essential for the cognitive and
motor functions of the nervous
* Depending upon practitioner
and nutritional profile of client.
