Health Info  Nutrient Glossary  Vitamin B

Vitamin B complex mainly helps promote the body to metabolize carbohydrates, fats and proteins, produce red blood cells, and maintain the normal functioning of the nervous system and muscle function.

Vitamin B complex

Functions

Daily valueDV

Food sources

B1 Thiamine

plays a key role in the generation of  energy from carbohydrates;  helps in heart and brain function

1.5 mg

Brown rice or wheat, meat (especially pork), fish, soy, etc.

B2 Riboflavin

Assist in red blood cells production

1.7 mg

Lean meat, eggs, beans, leafy vegetables, etc.

B3 Niacin

Helps digestion; promotes healthy skin and nerves

20 mg

Dairy products, eggs, poultry, fish, lean meat, etc.

B5 Pantothenic acid

Promotes hormones and cholesterol synthesis

10 mg

Eggs, yeast, beans, etc.

B6 Pyridoxine

Facilitates protein digestion; helps in nerves and brain functions;  Assist in antibodies and red blood cells production

2 mg

Brown rice or wheat, spinach, beans, nuts, eggs, meat, fish, etc.

B7 Biotin

Facilitates protein digestion

300 mcg

Eggs, yeast, potatoes, broccoli, etc.

B9Folic acid

Facilitates protein digestion; assist in red blood cells production、DNA synthesis、cell and tissue functions

Adult: 400 mcg、Pregnancy: 800 mcg

Liver, eggs, brown rice or wheat, beans, dark green vegetables and meat, etc.

B12 Cobalamin

Assist in red blood cells production ; promotes healthy central nervous system

6 mcg

Eggs, meat, fish, dairy products, etc.

 

 

 

 

 

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