The B vitamins are eight water-solvent vitamins that assume significant jobs in cell metabolism. Verifiably, the B vitamins were once thought to be a solitary vitamin, alluded to as vitamin B (much like how individuals allude to vitamin C or vitamin D). Later research indicated that they are artificially unmistakable vitamins that frequently exist together in similar nourishments. Enhancements containing every one of the eight are by and large alluded to as a vitamin B complex. 


List of B vitamins are as follows

Vitamin B1 (thiamine) 
Vitamin B2 (riboflavin) 
Vitamin B3 (niacin, incorporates nicotinic corrosive and nicotinamide) 
Vitamin B5 (pantothenic corrosive) 
Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine) 
Vitamin B7 (biotin), otherwise called vitamin H 
Vitamin B9 (folic corrosive), additionally, vitamin M 
Vitamin B12 (different cobalamins; generally cyanocobalamin in vitamin enhancements) 


Every B vitamin has its own individual properties and its own one of a kind organic task to carry out. As a gathering, these supplements share such a great amount for all intents and purpose that they are regularly thought of as a solitary substance. 


Functions of Vitamins:


• Vitamin B1 (thiamine): 

Enables the body to change over sugars into vitality and aids in the digestion of proteins and fats. 


• Vitamin B2 (riboflavin): 

Is required to finish a few responses in the vitality cycle. 


• Vitamin B3 (niacin, incorporates nicotinic corrosive and nicotinamide): 

Helps the digestion of sugars. 


• Vitamin B5 (pantothenic corrosive): 

Advances countless metabolic responses fundamental for the development and prosperity of creatures. 


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine): 

Is a coenzyme for a few chemical frameworks associated with the digestion of proteins, starches, and fats. 


• Vitamin B7 (biotin), otherwise called vitamin H: 

Assumes a job in metabolic procedures that lead to the arrangement of fats and the use of carbon dioxide. 


• Vitamin B9 (folic corrosive), additionally, vitamin M 

Is vital for the combination of nucleic acids and the development of red platelets. 


• Vitamin B12 (different cobalamins; ordinarily cyanocobalamin in vitamin enhancements): 

Is a complex crystalline intensify that capacities in all cells, yet particularly in those of the gastrointestinal tract, the sensory system, and the bone marrow. It is known to help in the improvement of red platelets in higher creatures. 


Sources of Vitamins


• Vitamin B1 (thiamine): 

Thiamin is found in entire grain oats, bread, red meat, egg yolks, green verdant vegetables, vegetables, sweet corn, dark coloured rice, berries, and yeast. 


• Vitamin B2 (riboflavin): 

Riboflavin is found in entire grain items, milk, meat, eggs, cheddar and peas. 


• Vitamin B3 (niacin, incorporates nicotinic corrosive and nicotinamide): 

Niacin is found in protein-rich nourishments. The most widely recognized protein-rich nourishments are meats, fish, brewer's yeast, milk, eggs, vegetables, potatoes and peanuts. 


• Vitamin B5 (pantothenic corrosive) :

 Pantothenic corrosive is found in meats, vegetables and entire grain oats. 


• Vitamin B6 (pyridoxine, pyridoxal, and pyridoxamine): 

Pyridoxine can be found in numerous nourishments. A portion of the nourishments that contain it is liver, meat, dark coloured rice, fish, spread, wheat germ, entire grain oats, and soybeans. 


• Vitamin B7 (biotin), otherwise called vitamin H: 

Liver, egg yolk, green vegetables, and entire grains. 


• Vitamin B9 (folic corrosive), additionally, vitamin M: 

Folic corrosive is found in numerous nourishments, including yeast, liver, green vegetables, and entire grain oats. 


• Vitamin B12 (different cobalamins; regularly cyanocobalamin in vitamin enhancements): 

Vitamin B12 can be found in liver, meat, egg yolk, poultry and milk. 


Prescribed Daily Usage


• Vitamin B1 dose (thiamine) 

  • 0-6 months (0.3mg) 
  • 6 a year (0.5mg)
  • 1-18 years (1-1.5mg)
  • 18+ years (1.5mg) 
  • Pregnant/Lactating (+0.5mg) 
  • Theraputic Range: 50mg to 1000mg+ 

• Vitamin B2 dose (riboflavin) 

  •  0-6 months (0.4mg)
  • 6 a year (0.6mg) 
  • 1-18 years (1-1.5mg) 
  • 18+ years (1.7mg)
  • Pregnant/Lactating (+0.5mg) 
  • Theraputic Range: 50mg to 500mg+ 

• Vitamin B3 dose (niacin, incorporates nicotinic corrosive and nicotinamide) 

  •  0-6 months (6mg)
  • 6 a year (8mg)
  • 1-18 years (10-15mg)
  • 18+ years (15-20mg)
  • Pregnant/Lactating (+4 mg)
  • Theraputic Range: 100mg to 2000mg+ 

• Vitamin B5 dosed (pantothenic corrosive) 

  • 0-6 months (2.5mg)
  •  6 a year (3mg) 
  • 1-18 years (4-7mg)
  • 18+ years (10mg)
  • Pregnant/Lactating (+3mg) 
  • Theraputic Range: 250mg to 20g+ 

• Vitamin B6 dose (pyridoxine, pyridoxal, and pyridoxamine) 

  •  0-6 months (0.3mg)
  • 6 a year (0.6mg) 
  • 1-18 years (1-2mg)
  • 18+ years (2.5mg)
  • Pregnant/Lactating (+0.6mg)
  • Theraputic Range: 50mg to 1000mg+ 

• Vitamin B7 dose (biotin), otherwise called vitamin H 

  • 0-6 months (35mcg)
  • 6 a year (50 mcg)
  • 1-18 years (100-200mcg)
  • 18+ years (300mcg)
  • Pregnant/Lactating (+50mcg) 
  • Theraputic Range: 50mcg to 15mg+ 


• Vitamin B9 dose (folic corrosive), likewise, vitamin M 

  • 0-6 months (30mcg)
  • 6 a year (50mcg)
  • 1-18 years (100-400mcg)
  • 18+ years (400mcg)
  • Pregnant/Lactating (+1mg) 
  • Theraputic Range: 400mcg to 20mg+ 

• Vitamin B12 dose (different cobalamins; generally cyanocobalamin in vitamin enhancements) 

  • 0-6 months (0.5mcg)
  • 6 a year (1.5mcg) 
  • 1-18 years (2-4mcg)
  • 18+ years (4-6mcg) 
  • Pregnant/Lactating (+1mcg) 
  • Theraputic Range: 50mcg to 10mg+ 



Nourishing Safety


Every one of the B vitamins has diverse security and use factors: 


• Vitamin B1:

Easily crushed by liquor utilization, caffeine, stress, and smoking. Pregnant ladies may profit by marginally more significant levels of B1. Huge portions (5,000 to 10,000 mg) can cause cerebral pains, fractiousness, quick heartbeat, and shortcoming. 


• Vitamin B2: 

Absorption or accessibility is diminished by the utilization of oral contraceptives, just as by ordinary exercise and liquor utilization. Veggie lovers and the older may profit by marginally more significant levels of B2. An insufficiency of riboflavin can cause skin issue, weakness, light-touchy eyes, and irritation of the delicate tissue lining around the mouth and nose. 


• Vitamin B3-Nicotinic corrosive (niacin): 

 People who practice consistently, take oral contraceptives, or have a ton of worry in their lives may require somewhat more significant levels. A lack of niacin causes the ailment, pellagra. More than 100mg of vitamin B3 can cause flushing, shivering, tingling, cerebral pains, queasiness, the runs and ulcers. 


• Vitamin B5 (Pantothenic corrosive) : 

Elderly individuals and the individuals who take oral contraceptives, just as the individuals who smoke, or expend liquor or caffeine may require somewhat more elevated levels. Manifestations of lack may incorporate despondency and poor craving. An individual experiencing biotin lack may appear to be lazy, powerless or effectively exhausted. Balding may result from biotin deficiency. Also now and again of serious biotin lack, dermatitis happens. The skin inflammation can show up anyplace on the body however basically focuses on the face. Once in awhile insufficiency will bring about a slight growing or irritation of the tongue too. 


• Vitamin B6 :

Pregnant or breastfeeding/lactating ladies, the individuals who use contraceptives or hormone substitution treatment, and the individuals who use anti-infection agents consistently may require marginally more significant levels. B6 supplementation is likewise proposed for the individuals who expend liquor, smoke and devour protein above prescribed levels. Insufficiency of pyridoxine is uncommon. In any case, pyridoxine inadequacy regularly happens in heavy drinkers. Insufficiency causes skin issue, disturbance of the sensory system, disarray, poor coordination and a sleeping disorder. Pyridoxine is likewise called pyridoxal phosphate and pyridoxamine. Beyond what 500mg can cause irreversible nerve harm. The nerve harm can cause impeded strolling, deadness, shivering and poor feeling of touch. 


• Vitamin B7 (Biotin): 

Pregnant ladies and the individuals who use antimicrobials on a long haul premise may require expanded levels. 


• Vitamin B9 (Folic corrosive): 

Elderly individuals and pregnant ladies may require more significant levels, just as individuals who expend liquor or have chance elements related to coronary illness. Lack of folic corrosive causes iron deficiency, poor development, and disturbance of the mouth. Insufficiency of folic corrosive is basic in heavy drinkers, the old, and individuals who are malnourished. Folic Acid is likewise called folacin and pteroylglutamic corrosive. 


• Vitamin B12: 

Strict veggie lovers and vegetarians, alongside pregnant or potentially lactating ladies, and the individuals who devour liquor or smoke may require expanded levels. Insufficiency of vitamin B12 causes mouth bothering, mind harm, and an ailment called poisonous weakness.