how much of the b-vitamins in a day is optimal?!


Question: How much of the b-vitamins in a day is optimal?
I habitually took a vitamin b complex for years, and have ran out atm. For the first time, i actually thought about why im taking it, and didn't really come up with any answers. Is there any advantage to supplementing with a b-supplement, if i also take a multivitamin with 100% of the RDI for them? and can too much be detrimental?

Answers:

B vitamins are required for many important chemical processes in the body such as metabolism and protein formation. B vitamins include thiamin (B1), riboflavin (B2), pyridoxine (B6), cyanocobalamin (B12), pantothenic acid.
RDI (Recommended Daily Intake) for Adults
B1: 1.1 mg/day
B2: 1.1-1.3 mg/day
B6: 1.3-1.7 mg/day
B12: 2.4 mcg/day
Pantothenic Acid: 5 mg/day

B vitamins are found in meat products, cereals, beans, nuts, eggs, milk, whole-grains, and milk. If you eat a balanced diet that includes these foods then you probably do not need to supplement. Also, if you are already taking a multivitamin then you don't need to take the extra B complex.

B vitamins are water-soluble which means that if you take too much then your body will naturally flush them out in your urine. I would not recommend taking an excessive amount but if you were to take a lot they would most likely do no harm.

Cheers,
Amanda
Student Pharmacist

The Handbook of Non-Prescription Drugs



check RDA of vitamin B http://en.wikipedia.org/wiki/B_vitamins




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