Vitamin B1
Thiamine |
Enhances brain function, circulation, digestion, and energy production. |
Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
0.9 mg |
| 14-18 |
1.2 mg (M)
1 mg (F) |
|
Vitamin B2
Riboflavin |
Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress. |
Almonds, brewer’s yeast, meats, milk, soybeans. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
0.9 mg |
| 14-18 |
1.3 mg (M)
1 mg (F) |
|
Vitamin B3
Niacin |
Essential for healthy circulation, skin, and nerves; important for converting food to energy. |
Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat. |
| 1-3 |
6 mg |
| 4-8 |
8 mg |
| 9-13 |
12 mg |
| 14-18 |
16 mg (M)
14 mg (F) |
|
Vitamin B5
Pantothenic Acid |
Fights stress; enhances stamina. |
Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat. |
| 1-3 |
2 mg |
| 4-8 |
3 mg |
| 9-13 |
4 mg |
| 14-18 |
5 mg |
|
| Vitamin B6 |
Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function. |
Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals. |
| 1-3 |
0.5 mg |
| 4-8 |
0.6 mg |
| 9-13 |
1 mg |
| 14-18 |
1.3 mg (M)
1.2 mg (F) |
|
Vitamin B9
Folate / Folic Acid |
Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. |
Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach. |
| 1-3 |
150 mcg |
| 4-8 |
200 mcg |
| 9-13 |
300 mcg |
| 14-18 |
400 mcg |
|
| Vitamin B12 |
Prevents anemia; needed for cell formation, digestion, absorption of food, and metabolism. |
Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea vegetables, soy. |
| 1-3 |
0.9 mcg |
| 4-8 |
1.2 mcg |
| 9-13 |
1.8 mcg |
| 14-18 |
2.4 mcg |
|
| Biotin |
Needed for synthesis and utilization of amino acids and fats; supports healthy hair, nails, and skin. |
Brewer’s yeast, fruit, milk, rice bran, vegetables, nuts. |
| 1-3 |
8 mcg |
| 4-8 |
12 mcg |
| 9-13 |
20 mcg |
| 14-18 |
25 mcg |
|
| Vitamin C |
Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair, as well as anti-inflammatory action. |
Berries, citrus fruit, leafy greens, cauliflower, winter squash, asparagus. |
| 1-3 |
15 mg |
| 4-8 |
25 mg |
| 9-13 |
45 mg |
| 14-18 |
75 mg (M)
65 mg (F) |
|
