The Complete Guide to B Vitamins

B vitamins are a group of water-soluble nutrients that play vital roles in energy production, brain function, and cell metabolism. They work synergistically, meaning a deficiency in one can affect the efficiency of others. While you may be familiar with B1 through B12, there's often confusion about B13 and whether it truly belongs to the vitamin B complex. Let’s explore each in detail.

Vitamin B1 (Thiamine)

Benefits:

• Helps convert carbohydrates into energy

• Supports nerve and muscle function

• Essential for brain health

Recommended Daily Intake:

• Men: 1.2 mg

• Women: 1.1 mg

Vitamin B2 (Riboflavin)

Benefits:

• Involved in energy production

• Promotes healthy skin, eyes, and nerves

• Acts as an antioxidant

Recommended Daily Intake:

• Men: 1.3 mg

• Women: 1.1 mg

Vitamin B3 (Niacin)

Benefits:

• Helps convert food into energy

• Supports digestive and nervous system health

• Lowers LDL (bad) cholesterol and raises HDL (good) cholesterol

Recommended Daily Intake:

• Men: 16 mg NE (Niacin Equivalents)

• Women: 14 mg NE

Vitamin B5 (Pantothenic Acid)

Benefits:

• Crucial for the synthesis of coenzyme A

• Aids in hormone and cholesterol production

• Supports skin and hair health

Recommended Daily Intake:

• Adults: 5 mg

Vitamin B6 (Pyridoxine)

Benefits:

• Important for brain development and function

• Helps the body make serotonin, norepinephrine, and melatonin

• Supports immune function

Recommended Daily Intake:

• Adults (19–50): 1.3 mg

• Men (51+): 1.7 mg

• Women (51+): 1.5 mg

Vitamin B7 (Biotin)

Benefits:

• Plays a key role in the metabolism of fats, carbohydrates, and protein

• Supports healthy hair, skin, and nails

• Important during pregnancy

Recommended Daily Intake:

• Adults: 30 mcg

Vitamin B8 (Inositol)

Benefits:

• Often considered a vitamin-like substance (not officially a vitamin)

• Supports cell membrane health and neurotransmitter function

• Used to treat PCOS and anxiety

Suggested Dosage (Supplemental Use):

• 500–2,000 mg daily for therapeutic benefits

Note: Not officially recognized as a B vitamin by modern science but commonly grouped in older classifications.

Vitamin B9 (Folate/Folic Acid)

Benefits:

• Essential for DNA synthesis and repair

• Crucial during pregnancy to prevent neural tube defects

• Supports red blood cell formation

Recommended Daily Intake:

• Adults: 400 mcg DFE (Dietary Folate Equivalents)

• Pregnant Women: 600 mcg DFE

Vitamin B10 (Para-aminobenzoic acid / PABA)

Benefits:

• Sometimes included in older B-complex formulas

• Acts as an antioxidant

• May support skin health and reduce graying of hair

Suggested Dosage (If Supplemented):

• 30–100 mg daily (not an essential nutrient)

Note: Not officially recognized as a vitamin.

Vitamin B11 (Salicylic Acid / Also sometimes another form of folate)

Benefits:

• Historical confusion: Sometimes refers to folate variants or other compounds like salicylic acid

• Not essential in the human diet

• No established RDI

Vitamin B12 (Cobalamin)

Benefits:

• Crucial for red blood cell formation and DNA synthesis

• Supports neurological function

• Prevents megaloblastic anemia

Recommended Daily Intake:

• Adults: 2.4 mcg

• Older adults or vegans: May need supplementation

Vitamin B13 (Orotic Acid)

Benefits:

• Involved in genetic material (RNA and DNA) metabolism

• May aid liver function and energy metabolism

• Still debated as a true vitamin

Suggested Dosage (Supplemental Use):

• 500–1,000 mg (not officially essential)

While B1 to B12 are well-established essential vitamins, B8, B10, B11, and B13 fall into more obscure, non-essential or vitamin-like categories. Most people can get sufficient B vitamins through a balanced diet, but supplementation may be beneficial for vegetarians, older adults, or those with medical conditions affecting absorption.

Always consult with a healthcare professional before starting new supplements, especially at higher doses.