![Vitamin B1 icon](/sites/g/files/vrxlpx47436/files/styles/desktop_1000xauto/public/2020-04/B1.png?itok=a4uf84Tj)
Otherwise known as thiamine.
B vitamins are among the important building blocks of a healthy body and mind. Collectively called the B vitamin complex, they are a group of eight vitamins necessary for your body to function.
B vitamins are sourced in the following foods: fish, meats, green vegetables and dairy products. They are water-soluble, so your body cannot store large quantities of them; needing a continuous daily intake instead. A healthy diet should include enough B vitamins to keep your body and mind in good shape to meet the challenges of an active lifestyle. B vitamin supplements, such as Berocca Performance, can help supplement your diet in obtaining sufficient levels of these vitamins.
B vitamins support the release of energy for your mind and body. Providing your body with sufficient amounts of B vitamins supports health and well-being, directly affecting your energy levels, brain function and cell metabolism. B vitamins also support healthy immune function and other important processes in your body. Find out more below about the individual benefits of B complex vitamins.
Recommended daily intake for adults: 1.1 mg
Good sources of vitamin B1:
- Wheat germ
- Seafood
- Beans
- Rice
- Fortified breakfast cereals
- Thiamine helps convert food into energy.
- It also is required for proper cellular functioning.
Recommended daily intake for adults: 1.4 mg
Good sources of vitamin B2:
- Eggs
- Fortified grain products
- Mushrooms
- Dairy products
Benefits of vitamin B2:
- Contributes to the normal metabolism of iron.
- Plays a role in the maintenance of normal red blood cells.
- Helps in reducing fatigue.
- Riboflavin plays a vital role in energy production and growth and development.
- It also functions as an antioxidant and protects from oxidative stress.
Good sources of vitamin B3:
- Seafood
- Chicken/Turkey/Beef
- Rice
- Seeds (Sunflower & pumpkin)
- Peanuts
- Contributes to the normal functioning of your nervous system.
- It also has a role in energy production.
Recommended daily intake for adults: 16 mg
Good sources of vitamin B3:
- Chicken
- Fish
- Whole grains
- Contributes to the normal functioning of your nervous system.
- It also has a role in energy production.
Recommended daily intake for adults: 6 mg
Good sources of vitamin B5:
- Chicken
- Beef
- Liver and kidneys
- Eggs
- Mushrooms
- Avacado
- Helps provide oxygen to cells and contributes to normal mental performance.
- Helps your body synthesize neurotransmitters and healthy quantities of cholesterol necessary for your body to produce vitamin D.
- Plays a role in fatigue reduction.
Recommended daily intake for adults: 1.4 mg
Good sources of vitamin B6:
- Cheese
- Beef
- Bananas
- Chickpeas
- Takes part in the production of red blood cells.
- Aids in energy metabolism and helps reduce fatigue.
- Contributes to normal psychological functioning.
Good sources of vitamin B7:
- Seafood
- Liver
- Egg
- Nuts & seeds (including almond and sunflower seeds)
- Sweet potatoes
- Spinach
- Biotin contributes to energy production and the regulation of oxidative stress.
Before you start your proper session it is crucial to warm up and prepare your body for the physical effort.
Good sources of vitamin B6:
- Liver
- Carrots
- Tomatoes
Benefits of vitamin B8:
- Plays an important role in activating the beneficial functions of other B vitamins.
Recommended daily intake for adults: 200 μg
Good sources of vitamin B9:
- Broccoli
- Brussels sprouts
- Leafy green vegetables, such as cabbage, kale, spring greens and spinach
- Peas
- Liver
- Beans
- Contributes to the normal formation of red blood cells.
- Plays an important part in RDA, DNA and protein synthesis.
Recommended daily intake for adults: 2.5 μg
Good sources of vitamin B12:
- Seafood
- Meat
- Chicken
- Dairy products
- Contributes to the normal functioning of your nervous system.
- Contributes to maturation of red blood cells in your bone marrow.
Nutrient | Unit of measure | Adults and Children ≥ 4 years | Infants through 12 months | Children 1 through 3 years | Pregnant women and lactating women |
Vitamin B1 Thiamine | Milligrams (mg) | 1.2 | 0.3 | 0.5 | 1.4 |
Vitamin B2 Riboflavin | Milligrams (mg) | 1.3 | 0.4 | 0.5 | 1.6 |
Vitamin B3 Niacin | Milligrams NE2 (mg) | 16 | 4 | 6 | 18 |
Vitamin B5 Pantothenic acid | Milligrams (mg) | 5 | 1.8 | 2 | 7 |
Vitamin B6 Pyridoxine | Milligrams (mg) | 1.7 | 0.3 | 0.5 | 2 |
Vitamin B7 Biotin | Micrograms(mcg) | 30 | 6 | 8 | 35 |
Vitamin B9 Folate3 | Micrograms4 (mcg) | 400 | 80 | 150 | 600 |
Vitamin B12 Cobalamin | Micrograms (mcg) | 2.4 | 0.5 | 0.9 | 2.8 |
1RDIs are based on dietary reference intake recommendations for infants through 12 months of age. 2NE = Niacin equivalents, 1 mg NE = 1 mg niacin = 60 milligrams tryptophan. 3“Folate” and “Folic Acid” must be used for purposes of declaration in the labeling of conventional foods and dietary supplements. The declaration for folate must be in mcg DFE (when expressed as a quantitative amount by weight in a conventional food or a dietary supplement), and percent DV based on folate in mcg DFE. Folate may be expressed as a percent DV in conventional foods. When folic acid is added or when a claim is made about the nutrient, folic acid must be declared in parentheses, as mcg of folic acid. 4DFE = Dietary Folate Equivalents; 1 DFE = 1 mcg naturally-occurring folate = 0.6 mcg folic acid
B vitamins are among the important building blocks of a healthy body and mind.