Vitamin B complex consists of 8 vitamins: biotin, folic acid, pyridoxine, cobalamin, niacin, pantothenic acid, thiamine and riboflavin. Deficiencies of these vitamins can lead to serious health problems. So the Food and Nutrition Board of the Institute of Medicine has formed dietary recommended values for these vitamins. Consuming a varied and balanced diet will help reach your daily allowances.
Thiamine and Riboflavin
Thiamine, or vitamin B-1, helps your heart, muscle and nervous systems function properly. The RDA is 1.1 mg for women ages 19 and older and 1 mg for girls ages 14 to 18. Males ages 14 and older require 1.2 mg per day. The RDA is 0.9 mg for ages 9 to 13, 0.6 for ages 4 to 8 and 0.5 mg for ages 1 to 3. Riboflavin, or B-2, helps your body make red blood cells. The RDA is 1.3 mg for males ages 14 and older. Girls ages 14 to 18 require 1 mg and women ages 19 and older require 1.1 mg daily.
Niacin and Pantothenic Acid
Niacin helps your digestive and nervous systems function properly. The RDA is 16 mg for males and 14 mg for females ages 14 and older. The RDA is 6 mg for ages 1 to 3, 8 mg for ages 4 to 8 and 12 mg for ages 9 to 13. Pantothenic acid is required for growth and metabolism. The RDA is 5 mg for people ages 14 and older, 3 mg for ages 4 to 8 and 2 mg for ages 1 to 3.
Pyridoxine and Cobalamin
Pyridoxine, or vitamin B-6, is required for a healthy immune and nervous system. People ages 19 to 50 require 1.3 mg of pyridoxine daily. The RDA is 1.7 mg for men over ages 51 and 5.1 mg for women of the same age. Cobalamin, or vitamin B-12, regulates the production of red blood cells and DNA. People ages 14 and older require 2.4 mcg, and children ages 9 to 13 require 1.8 mcg per day.
Biotin and Folic Acid
Your body needs biotin for growth and metabolism. The RDA is 30 micograms for ages 19 and older, 25 mcg for ages 14 to 18, 20 mcg for ages 9 to 13, 12 mcg for ages 4 to 8 and 8 mcg for ages 1 to 3. Folic acid helps your body make proteins and red blood cells. People ages 14 and older require 400 mcg per day. During pregnancy, folic acid is vital to help prevent birth defects, such as spina bifida.