Table of ContentsView AllTable of ContentsHow Many B Vitamins Are There?Vitamin B1 (Thiamin)Vitamin B2 (Riboflavin)Vitamin B3 (Niacin)Vitamin B5 (Pantothenic Acid)Vitamin B6 (Pyridoxine)Vitamin B7 (Biotin)Vitamin B9 (Folate or Folic Acid)Vitamin B12 (Cobalamin)How Much Is Too Much?Are B Vitamins Safe for Everyone?
Table of ContentsView All
View All
Table of Contents
How Many B Vitamins Are There?
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B5 (Pantothenic Acid)
Vitamin B6 (Pyridoxine)
Vitamin B7 (Biotin)
Vitamin B9 (Folate or Folic Acid)
Vitamin B12 (Cobalamin)
How Much Is Too Much?
Are B Vitamins Safe for Everyone?
B vitamins arewater-solublenutrients that are essential for countless bodily processes. In particular, B vitamins act as coenzymes in nutrientmetabolism,DNAsynthesis and repair, energy production, and pathways that help your body get enough of the other vital molecules it needs.
Some people may need more B vitamins than others. Notably, the following conditions require higher B vitamin intake to avoid the risk of a Bvitamin deficiency:
Certain medications, such asmetforminandproton pump inhibitors, alsodecrease B vitaminlevels.
The following article covers the health benefits of taking B vitamins, B vitamin sources, and other considerations.
Although B vitamins support energy production, they do not provide energy for the body. Instead, theyallow the body to extract energyfromcarbohydrates,fats, andproteins—nutrient sources the body uses for fuel.
There are eight B vitamins. Because B vitamins are water-soluble, the body cannot store them. Therefore, you must obtain B vitamins from your food. Deficiency for some is pretty rare unless you are experiencingmalnutritionor other underlying health issues.
How Much Thiamin Do I Need?
The Recommended Dietary Allowance (RDA) forthiaminis as follows:
What Thiamin Does
Thiamin is an essential nutrient for energy and carbohydrate metabolism.Thiamin is also involved inneurotransmittersynthesis.
Emerging evidence suggests a role for thiamin in alleviatingpremenstrual syndrome (PMS)symptoms.
What Foods Have Thiamin?
Sources of thiamin include the following:
Deficiency Symptoms
Symptoms of low thiamin include the following:
Thiamin deficiency causesberiberi, which can be either wet or dry.
Severe thiamin deficiency affects the brain, resulting inWernicke-Korsakoff syndrome.
People withalcoholismhave the greatest risk of thiamin deficiency because excessive alcohol intake prevents the body from absorbing thiamin from food.
Supplements in a brown glass bottle.Oleksandra Yagello / Getty Images
Oleksandra Yagello / Getty Images
How Much Riboflavin Do I Need?
The RDA forriboflavinis as follows:
What Riboflavin Does
Riboflavinis an essential part of coenzymes required for the following processes:
What Foods Have Riboflavin?
Most plant and animal-based foods have riboflavin. Some sources of riboflavin include the following:
Purchase milk stored in opaque containers or cardboard cartons because milk stored in clear containers under light loses its riboflavin content.
Riboflavin deficiency symptoms include the following:
How Much Niacin Do I Need?
The RDA forniacinis the following:
What Niacin Does
The termniacinincludes nicotinic acid and its derivatives, such asnicotinamide.
All niacin is converted into its active form,nicotinamide adenine dinucleotide(NAD+), an essential enzyme for energy production.
Other bodily processes need niacin, including DNA repair andcholesterolproduction. Additionally, niacin hasantioxidant-likeproperties that help support overall health and cognitive function.
One form of vitamin B3 (nicotinamide riboside(NR)) has recently garnered attention for potentialanti-agingbenefits. However, additional research in humans remains necessary.
What Foods Have Niacin?
Symptoms of aniacin deficiencyinclude the following:
Aniacin deficiencyresults inpellagra, often referred to as “the three Ds” (dementia,diarrhea, anddermatitis).
How Much Pantothenic Acid Do I Need?
There is no RDA forpantothenic acid. Instead, we rely on adequate intake (AI), which reflects the estimated nutrient amount for nutritional adequacy.
The AI for pantothenic acid is as follows:
What Pantothenic Acid Does
Reactions in the body that support metabolism requirepantothenic acid. Pantothenic acid is part of two essential enzymes:coenzyme A(CoA) andacyl carrier protein(ACP).
CoA is essential for the breakdown of fats, carbohydrates, and proteins. ACP helps with fatty acid synthesis.
What Foods Have Pantothenic Acid?
Common foods that contain pantothenic acid include the following:
Pantothenic acid deficiency is extremely rare, especially without other nutrient deficiencies. Therefore, there is limited information about symptoms related explicitly to pantothenic acid deficiency.
However, symptoms of pantothenic acid deficiency likely include the following:
How Much Pyridoxine Do I Need?
The RDA forpyridoxineis the following:
What Pyridoxine Does
Pyridoxine is important for producing and breaking down amino acids. Vitamin B6 also helps create glucose for energy from noncarbohydrate sources.
Pyridoxine is essential for neurotransmitter synthesis. Low vitamin B6 negatively affectsmood-relatedneurotransmitters.
Vitamin B6 also alleviates pregnancy-relatednauseaand vomiting.
What Foods Have Pyridoxine?
Pyridoxine is in the following foods:
Pyridoxinedeficiency symptomsinclude the following:
Symptoms often don’t appear until severe deficiency. Pyridoxine deficiency typically occurs with other B vitamin deficiencies.
How Much Biotin Do I Need?
AI is used to estimatebiotinneeds because no RDA exists.
The AI for biotin is the following:
What Biotin Does
Like other B vitamins, biotin plays an integral role in energy metabolism. Specifically, biotin is essential for glucose metabolism and maintaining adequateglucoselevels in the bloodstream.
Biotin also aids gene expression and immune function.
What Foods Have Biotin?
Food sources of biotin include the following:
Symptoms ofbiotin deficiencyincludethinning hairand a scaly, redrasharound the eyes, nose, and mouth.
Consuming two or more raw egg whites daily for several months can result in a biotin deficiency. Uncooked egg whites bind to biotin and prevent its absorption in the body.
How Much Folate Do I Need?
Folateneeds are as follows:
For this reason, current guidelines recommend that anyone who might become pregnant should consume 400 mcg of folic acid daily. This can come from supplements, fortified foods, or both, in addition to the folate they get from food. However, pregnancy increases folate needs, and in that case, 600 mcg daily is the recommended amount.
What Folate Does
Folate is essential for DNA and RNA production and cell division. Moreover, folate protects and repairs DNA from damage.
Folic acidis a form of folate used in supplements and to fortify food. The body more readily absorbsfolic acidthan it does folate.
What Foods Have Folate?
Food sourcesof folate include the following:
Symptoms of afolate deficiencyinclude the following:
Many folate deficiency symptoms overlap with symptoms of vitamin B12 deficiency. People with a folate deficiency should also get evaluated for insufficient vitamin B12.
How Much Vitamin B12 Do I Need?
The RDA forvitamin B12across the lifespan is as follows:
What Vitamin B12 Does
Vitamin B12 is necessary for central nervous system function, red blood cell formation, and DNA synthesis.It is also a required nutrient for protein metabolism.
What Foods Have Vitamin B12?
Meat, particularly organ meat, contains the most vitamin B12.Othersources of vitamin B12include the following:
Vitamin B12 deficiencysymptoms include the following:
Because animal products are the primary food sources of vitamin B12, deficiencies are more common among individuals who areveganor vegetarian.
Vitamin B12 deficiency is more common in elderly adults. With aging, it becomes harder for the body to obtain vitamin B12 from food.
How Much Vitamin B Is Too Much?
Because B vitamins are water-soluble, excess B vitamins are often excreted in urine.Therefore, most B vitamins are not associated with harmful limits.
However, three of the eight B vitamins have an upper limit (UL) for daily intake. Taking too much (usually via supplements and not food) of niacin, folate, andpyridoxinecan negatively impact health.
The UL for niacin is 35 mg daily for individuals 19 and older.Too much niacin leads to the following issues:
The UL for pyridoxine for individuals 19 and older is 100 mg daily.Excessive pyridoxine can result in:
In addition to masking a vitamin B12 deficiency, excessive folate supplementation is associated with an increased risk of certain cancers, specificallyprostate cancer.Moreover, high folate supplementation may increase cancer progression.
Avoid B vitamins if you’re allergic to them or their components (parts). Seek immediate medical attention if you have asevere allergic reaction(itching, hives, shortness of breath).
For most people, B vitamins are considered safe and well-tolerated. However, B vitamins may not be safe for some individuals with specific health conditions or on certain medications.
B vitamins interact withanti-epilepsy medications, reducing the effectiveness of the drug.
People takingdiabetes medicationmay need their dose altered if they concurrently take niacin because niacin increases blood glucose levels.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
B vitamins are essential for health because they’re involved in numerous vital pathways, including energy metabolism, DNA synthesis, and red blood cell formation.
Many food sources contain B vitamins, but remedying deficiencies or meeting increased needs can sometimes warrant supplementation.
Before starting a B vitamin supplement, please consult your healthcare provider to ensure it is safe and effective for you. While B vitamin supplements are generally safe and well-tolerated, there are instances when too much can do more harm than good.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Institute of Medicine.Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline.
Ali MA, Hafez HA, Kamel MA, et al.Dietary vitamin B complex: orchestration in human nutrition throughout life with sex differences.Nutrients. 2022;14(19):3940. doi:10.3390/nu14193940
U.S. Department of Agriculture FoodData Central.Muffins, English, pain, enriched, with ca prop (includes sourdough).
U.S. Department of Agriculture FoodData Central.Cereals ready-to-eat, ALPEN.
U.S. Department of Agriculture FoodData Central.Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled.
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National Institutes of Health Office of Dietary Supplements.Riboflavin.
Berger MM, Shenkin A, Schweinlin A, et al.ESPEN micronutrient guideline.Clin Nutr. 2022;41(6):1357-1424. doi:10.1016/j.clnu.2022.02.015
U.S. Department of Agriculture FoodData Central.Pasta, cooked, enriched, without added salt.
U.S. Department of Agriculture FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
MedlinePlus.Riboflavin.
Minto C, Vecchio MG, Lamprecht M, et al.Definition of a tolerable upper intake level of niacin: a systematic review and meta-analysis of the dose-dependent effects of nicotinamide and nicotinic acid supplementation.Nutr Rev. 2017;75(6):471-490. doi:10.1093/nutrit/nux011
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National Institutes of Health Office of Dietary Supplements.Pantothenic acid.
Freese R, Aarsland TE, Bjørkevoll M.Pantothenic acid — a scoping review for Nordic Nutrition Recommendations 2023.Food Nutr Res. 2023;67:10.29219/fnr.v67.10255. doi:10.29219/fnr.v67.10255
U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
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U.S. Department of Agriculture FoodData Central.Potatoes, baked, flesh, without salt.
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U.S. Department of Agriculture FoodData Central.Eggs, Grade A, large, egg yolk.
National Institutes of Health Office of Dietary Supplements.Biotin.
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National Institutes of Health Office of Dietary Supplements.Folate.
Bo Y, Zhu Y, Tao Y, et al.Association between folate and health outcomes: an umbrella review of meta-analyses.Front Public Health. 2020;8:550753. doi:10.3389/fpubh.2020.550753
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U.S. Department of Agriculture FoodData Central.Peanuts, Virginia, raw.
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National Institute of Health Office of Dietary Supplements.Vitamin B12.
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