| Recommended Daily Allowance (RDA)* in mg (B12 is in µg) | Food Sources | Importance | When You Take Too Much | When You Take Too Little | |
|---|---|---|---|---|---|
| Thiamine (B1) | I=0.3-0.4; C=0.7-1.0; A=1.0-1.5 | cereal, bread, meat, rice, yeast, corn, nuts | carbohydrate metabolism, nervous system | none known | beriberi (anemia, paralysis), movement & memory effects |
| Riboflavin (B2) | I=0.4-0.5; C=0.8-1.2; A=1.2-1.8 | grains, milk, meat, eggs, cheese, peas | maintains skin, mucous membranes, eyes, nerve sheaths | None known | skin & oral problems, anemia |
| Niacin (B3) | I=5-6; C=0.8-1.2; A=1.2-1.8 | meat, milk, eggs, fish, legumes, potatoes | healthy skin, nerves & GI tract, metabolism of food | flushing, itching, cramps, nausea, skin eruptions | pellagra (diarrhea, dermatitis, dementia) |
| Pyridoxine (B6) | I=0.3-0.6; C=1.0-1.4; A=1.4-2.0 | organ meats, brown rice, fish, butter, soybeans | metabolism of food, amino acids | nerve damage | skin & nerve damage, confusion, mouth irritation |
| Folic acid (B9) | I=25-35; C=50-100; A=150-180 | yeast, liver, green vegetables, whole grain cereal | DNA, hemoglobin synthesis, formation of blood cells, protein metabolism | convulsions, disrupted zinc absorption | anemia, mouth irritation, poor growth |
| Pantothenic acid | N/A; made by our intestines | meats, legumes, whole-grain cereals | breakdown of carbohydrates, lipids, amino acids | diarrhea | none known |
| Biotin | N/A; made by our intestines | beef liver, egg yolk, brewer's yeast, mushrooms | functions as coenzyme in caroboxylation reactions | none known | scaly dermatitis |
| B12 | I=0.3-0.5; C=0.7-1.4; A=2.0 | liver, meat, eggs, poultry, milk | metabolism of food, blood cell formation, DNA synthesis | none known | pernicious anemia, mouth irritation, brain damage |
Muscatine
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