Vitamin B

 

B1 (thiamine)

 

benefit:

• Helps convert food into energy

• Healthy skin, hair, muscles, brain and nervous system

 

Daily needs:

Men: 1.2 mg

Women: 1.1 mg

 

source:

Lean pork, salmon, flax seeds, navy beans, green beans, tofu, brown rice, squash, asparagus

 

Insufficient vitamin B1 can cause:

confusion

split along the mouth

 

B2 (riboflavin)

 

benefit:

Helps convert food into energy

Healthy skin, hair, muscles, brain and nervous system

 

Daily needs:

Men: 1.3 mg

Women: 1.2 mg

 

source:

Beef, tofu, low-fat milk, salmon, mushrooms, lean pork, spinach, almonds, avocado 1 egg

 

Insufficient vitamin B2 can cause:

confusion

split along the mouth
 

B3 (Niacin)

 

benefit:

Helps convert food into energy

Healthy skin, hair, muscles, brain and nervous system

 

Daily needs:

Men: 16 mg NE

Women: 14 mg NE

 

source:

Tuna, chicken breast, lean pork, beef, mushrooms, brown rice, peanuts, avocado, green beans, sweet potatoes

 

Too much vitamin B3 can cause:

Skin flushing, liver damage

 

Insufficient vitamin B3 can cause:

Nausea and vomiting, abdominal cramps, confusion, bright red tongue

Rough skin that turns red or brown in the sun

​

B5 (pantothenic acid)

 

benefit:

Energy is produced by breaking down fats and carbohydrates.

Promotes healthy skin, hair, eyes and liver.

 

Daily needs:

Men: 5 mg

Women: 5 mg

 

source:

Mushrooms, salmon, avocado, chicken breast, beef, sunflower seeds, lean pork, sweet potatoes, lentils

 

Insufficient vitamin B5 can cause:

Headache, fatigue, restlessness, disturbed sleep, nausea and vomiting, numbness and burning sensation in hands and feet, muscle cramps

 

B6 (pyridoxine)

 

benefit:

better cycle

better brain function

boost immune system

good mood

 

Daily needs:

Men: 1.3 mg

Women: 1.3 mg

 

source:

Salmon, Chicken Breast, Tofu, Lean Pork, Beef, Sweet Potatoes, Bananas, Potatoes, Avocados, Pistachios

 

Too much vitamin B6 can cause:

Peripheral neuropathy, which is loss of sensation in the arms and legs

sun sensitive

nausea and vomiting

 

Insufficient vitamin B6 can cause:

Depression, confusion, nausea, anemia, dermatitis

 

B7 (Biotin)

 

benefit:

Strengthens hair, nails and skin

 

Daily needs:

Men: 30 mcg

Women: 30 mcg

 

source:

Egg yolks, beans, nuts and seeds, liver, sweet potatoes, mushrooms, bananas, broccoli, avocados

 

Insufficient vitamin B7 can cause:

Hair loss, rash, depression, confusion, numbness and tingling in hands and feet

 

B9 (Folic Acid)

 

benefit:

Production of DNA and RNA, the genetic material of the body

Works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

 

Daily needs:

Men: 400 mcg DFE

Women: 400 mcg DFE

 

source:

Green beans, lentils, asparagus, spinach, broccoli, avocado, mango, lettuce, corn, orange

 

Too much vitamin B9 can cause:

Masks B12 deficiency, which eventually leads to neurological damage

 

Insufficient vitamin B9 can cause:

Anemia, fatigue, inability to concentrate, irritability, headache, palpitations, shortness of breath

Change the color of skin, hair and nails

 

B12 (cobalamin)

 

benefit:

Create DNA, nourish the brain and nervous system,

Helps form healthy red blood cells.

 

Daily needs:

Men: 2.4 mcg DFE

Women: 2.4 mcg DFE

 

source:

Clams, tuna, king crab, beef, fortified grains, fortified soy milk, tofu, low-fat milk, Swiss cheese, eggs

 

Insufficient vitamin B12 can cause:

Muscle weakness, constipation, weight loss, numbness and tingling in hands and feet, poor memory, mood disturbances, sore mouth and tongue