Healthy Families Made Easy With Dr. Jason Jones

In the previous article, we’ve described what B vitamins are, the eight types, their functions and food sources. In this article, let’s proceed to talk about the common symptoms associated with a deficiency in each of the eight B-group vitamins. B vitamins are essential for maintaining cell health and keeping you energized, and you must keep taking them in adequate amount since they are water-soluble and are not stored in the body. This means excess amount is given out through urine, and you have to load up on these vitamins daily to stay healthy. Some foods are high in several B vitamins, while certain foods are particularly high in a specific B vitamin. However, eating a balanced diet is key to getting all these vitamins, at least in amounts that your body needs. How much of B vitamins should you be taking? The recommended daily intakes are: Vitamin B1: 1-1 – 1.2 mg Vitamin B2: 1.1 -1.3 mg Vitamin B3: 14 -16 mg Vitamin B5: 5 mg Vitamin B6: 1.3 mg Vitamin B7: 30 mcg Vitamin B9: 400 mcg Vitamin B12: 2.4 mcg