Dietary B-Vitamins DRI (RDA) Deficiency Symptoms

Vitamin B-12 is found only in animal products (Meat Dairy Eggs Seafood)

Typical sources for all other B-Vitamins are Brewer's yeast, whole grains, Legume/ Beans, liver, all meats, eggs, green leafy vegetables, nuts, seeds.

Vitamin B1 (Thiamine)

DRI (RDA)

0 to 6 months: 0.3 mg
6 to 12 months: 0.5 mg
1 to 18 years: 1 to 1.5 mg
18 years and over: 1.5 mg
Add on for Pregnant/Nursing: 0.5 mg

Deficiency Symptoms

Beriberi, gastrointestinal disorders, nausea, vomiting, fatigue, depression, low adrenals

Vitamin B2 (Riboflavin)

DRI (RDA)

0 to 6 months: 0.4mg
6 to 12 months: 0.6mg
1 to 18 years: 1 to 1.5 mg
18 years and over:: 1.7mg
Add on for Pregnant/Nursing: 0.5mg

Deficiency Symptoms

Light sensitivity, cracks / inflammation of lips, tongue, corners of mouth, dizziness, insomnia

Vitamin B3/4 (Niacin / Niacinamide)

DRI (RDA)

0 to 6 months: 6mg
6 to 12 months: 8mg
1 to 18 years: 10-15mg
18 years and over: 15-20mg
Add on for Pregnant/Nursing: 4mg

Deficiency Symptoms

Pellagra (dementia, death), nausea, vomiting, loss of appetite, fatigue, swollen red tongue, dermatitis

Vitamin B5 (Pantothenic Acid)

DRI (RDA)

0 to 6 months: 2.5mg
6 to12 months: 3mg
1 to 18 years: 4-7mg
18 years and over: 10mg
Add on for Pregnant/Nursing: 3mg

Deficiency Symptoms

Insomnia, joint pains, gouty arthritis, edema, kidney stones, burning feet

Vitamin B6 (Pyridoxine / P5P)

DRI (RDA)

0 to 6 months: 0.3mg
6 to 12 months: 0.6mg
1 to 18 years: 1-2mg
18 years and over: 2-2.5mg
Add on for Pregnant/Nursing: 0.6mg

Deficiency Symptoms

Numbness (pins and needles) in hands and/or feet, depression, mental disorders, seborrheic dermatitis, PMS, dizziness, insomnia, irritability, kidney stones, abnormal electroencephalogram (EEG), anemia, convulsions, edema (water retention), hypothyroid, migraine-headaches, glossitis, lymphopenia

Vitamin B7 (Biotin)

DRI (RDA)

0 to 6 months: 35mcg
6 to 12 months: 50mcg
1 to 18 years: 100-200mcg
18 years and over: 300mcg
Add on for Pregnant/Nursing: 50mcg

Deficiency Symptoms

Skin disorders, hair loss, brittle nails, anemia, seborrheic dermatitis in infants, depression, fatigue, nausea, loss of appetite, muscular, pains, increased total cholesterol levels,
hypoglycemia, glossitis

Vitamin B9 (Folic Acid) In natural form, it is known as Folate

DRI (RDA)

0 to 6 months: 30mcg
6 to 12 months: 50mcg
1 to 18 years: 100-400mcg
18 years and over: 400mcg
Add on for Pregnant/Nursing: 400mcg

Deficiency Symptoms

Hemolytic and megaloblastic anemia, low energy, abnormal fetal development (neural tube defect), high homocysteine levels / vascular degeneration, mental disorders, confusion, forgetfulness, insomnia, irritability, depression, cervical dysplasia, higher risk to develop some cancers, high blood pressure

Vitamin B12 (Hydroxy / Cyanocobalamin)

DRI (RDA)

0 to 6 months: 0.5mcg
6 to 12 months: 1.5mcg
1 to 18 years: 2-4mcg
18 years and over: 4-6mcg
Add on for Pregnant/Nursing: 1mcg

Deficiency Symptoms

Pernicious anemia (numbness and tingling in hands and feet / nerve damage), shortness of breath, severe fatigue, sore tongue, nausea, loss of appetite, weight loss, confusion, poor memory, dementia, depression, headaches

Vitamin B8 (Inositol)

DRI (RDA)

40mg

Deficiency Symptoms

Oxidative cell damage, cardiovascular disease, liver disease, low bile production, low total and low HDL cholesterol, low blood pressure, mood or mental disorders, peripheral neuropathy, panic-anxiety attacks

Vitamin B10 (Para-AminoBenzoic Acid)

DRI (RDA)

25mg

Deficiency Symptoms

Vitiligo (de-pigmentation of some areas of the skin), increased estrogen breakdown by the liver, hyperthyroid

Vitamin B11 (Choline)

DRI (RDA)

200mg

Deficiency Symptoms

Gallstones, poor memory / reduced learning capacity, kidney stones

Vitamin B15 (Pangamic Acid)

DRI (RDA)

25mg

Deficiency Symptoms

Angina (right-sided), coronary artery spasms (right-sided), some types of panic-anxiety disorders, headaches, some types of high blood pressure, shortness of breath, asthma, increased lactic acid, learning difficulties

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