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) |
|
