Foods Found of Vitamin B & Dosage on Deficiency of B Complex

Vitamin B Supplement Info

Vitamin B complex consists of group of eight water-soluble vitamins that works together to maintain proper health. Earlier, B Complex Vitamins were considered as a single vitamin namely Vitamin B. However, later studies showed that this is not a single vitamin but group of eight chemically different vitamins that exists together in the same foods.

Benefits of B Vitamins Supplement

B vitamins play a great role in:

  • Enhancing the rate of metabolism

  • Enhancing the rate cell growth and division

  • Normal functioning of nervous system

  • Enhancing immune function

  • Maintaining healthy glowing skin

  • Reducing the risk of cancer, especially pancreatic cancer.

Vitamin B Supplement: Sources, Dosage and Deficiency 

  • Vitamin B1 or thiamine:

It is found abundant in food items like brewer's yeast, kidney, liver, wheat germs, beans, cereals and green leafy vegetables. The Recommended Dietary Allowance (RDA) for Vitamin B1 is 1.5 milligrams per day (mg/day). Deficiency of Vitamin B1 leads to the disease beriberi.

It is found abundant in food items like milk, meat, cereals, green leafy vegetables, yeast mushrooms etc. The RDA for Vitamin B2 is 1.3 mg/day for adults. Deficiency of Vitamin B2 leads to the disease ariboflavinosis.

  • Vitamin B3 or niacin (also known as Vitamin P or PP):

It is found in food items like cereals, green leafy vegetables, salmon, tuna, nuts etc. The RDA for Vitamin B3 in adults is 14-18 mg/day. Deficiency of Vitamin B3 leads to the disease pellagra.

  • Vitamin B5 or pantothenic acid:

It is found abundant in food items like cereals, green leafy vegetables, milk, meat, egg etc. The RDA for Vitamin B5 is 10 mg/day for adults. Deficiency of Vitamin B5 may lead to acne formation and paresthesia.

It is found in food items like milk, meat, liver, legumes, cereals, leafy vegetables, yeast etc.  The RDA for Vitamin B6 in adults is 1.3- 10 mg/day. Deficiency of Vitamin B6 leads to microcytic anemia.

  • Vitamin B7 or biotin:

It is found abundant in food items like milk, cereals, green leafy vegetables, etc. The RDA for Vitamin B7 is 1.3 micrograms/day. Deficiency of Vitamin B7 may lead to neurological disorders and growth impairment in infants.

  • Vitamin B9 or folic acid:

It is found abundant in food items like milk, meat, cereals, green leafy vegetables, nuts etc. The RDA for Vitamin B9 in adults is 400 micrograms/day. Deficiency of Vitamin B9 leads to the disease macrocytic anemia.

It is found abundant in food items like milk, meat, cereals, green leafy vegetables, yeast etc. The RDA for Vitamin B12 in adults is 2.4 micrograms/day. Deficiency of Vitamin B12 leads to macrocytic and pernicious anemia.


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