Web page final reviewed: 03 August 2020
Subsequent overview due: 03 August 2023
Contents
Thiamin (vitamin B1)
Thiamin, also referred to as vitamin B1, helps:
Good sources of thiamin
Thiamin is discovered in lots of forms of meals.
Good sources embody:
How a lot thiamin do I would like?
The quantity of thiamin adults (aged 19 to 64) want is:
You must be capable to get all of the thiamin you want out of your each day eating regimen.
Thiamin can’t be saved within the physique, so that you want it in your eating regimen on daily basis.
What occurs if I take an excessive amount of thiamin?
There’s not sufficient proof to know what the results could be of taking excessive doses of thiamin dietary supplements every day.
What does the Division of Well being and Social Care advise?
You must be capable to get all of the thiamin you want by consuming a assorted and balanced eating regimen.
Should you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 100mg or much less a day of thiamin dietary supplements is unlikely to trigger any hurt.
Riboflavin (vitamin B2)
Riboflavin, also referred to as vitamin B2, helps:
Good sources of riboflavin
Good sources of riboflavin embody:
UV mild can destroy riboflavin, so ideally these meals ought to be saved out of direct daylight.
How a lot riboflavin do I would like?
The quantity of riboflavin adults (aged 19 to 64) want is about:
You must be capable to get all of the riboflavin you want out of your each day eating regimen.
Riboflavin can’t be saved within the physique, so that you want it in your eating regimen on daily basis.
What occurs if I take an excessive amount of riboflavin?
There’s not sufficient proof to know what the results could be of taking excessive doses of riboflavin dietary supplements every day.
What does the Division of Well being and Social Care advise?
You must be capable to get all of the riboflavin you want by consuming a assorted and balanced eating regimen.
Should you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 40mg or much less a day of riboflavin dietary supplements is unlikely to trigger any hurt.
Niacin (vitamin B3)
Niacin, also referred to as vitamin B3, helps:
Good sources of niacin
There are 2 types of niacin: nicotinic acid and nicotinamide. Each are present in meals.
Good sources of niacin embody:
How a lot niacin do I would like?
The quantity of niacin you want is about:
You must be capable to get all of the niacin you want out of your each day eating regimen.
Niacin can’t be saved within the physique, so that you want it in your eating regimen on daily basis.
What occurs if I take an excessive amount of niacin?
Taking excessive doses of nicotinic acid dietary supplements may cause pores and skin flushes. Taking excessive doses for a very long time might result in liver harm.
There’s not sufficient proof to know what the results could be of taking excessive each day doses of nicotinamide dietary supplements.
What does the Division of Well being and Social Care advise?
You must be capable to get the quantity of niacin you want by consuming a assorted and balanced eating regimen.
Should you take niacin dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 17mg or much less of nicotinic acid dietary supplements a day, or 500mg or much less of nicotinamide dietary supplements a day, is unlikely to trigger any hurt.
Pantothenic acid – “b vitamin folate”
Pantothenic acid has a number of capabilities, comparable to serving to the physique to launch vitality from meals.
Good sources of pantothenic acid
Pantothenic acid is present in various quantities in nearly all greens, wholegrain meals and meats, however good sources embody:
Breakfast cereals are additionally supply if they’ve been fortified with pantothenic acid.
How a lot pantothenic acid do I would like?
No quantity has been set within the UK for a way a lot pantothenic acid you want.
You must be capable to get all of the pantothenic acid you want out of your each day eating regimen, because it’s discovered in lots of meals.
Pantothenic acid can’t be saved within the physique, so that you want it in your eating regimen on daily basis.
What occurs if I take an excessive amount of pantothenic acid?
There’s not sufficient proof to know what the results could be of taking excessive each day doses of pantothenic acid dietary supplements.
What does the Division of Well being and Social Care advise?
You must be capable to get all of the pantothenic acid you want by consuming a assorted and balanced eating regimen.
Should you take dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 200mg or much less a day of pantothenic acid in dietary supplements is unlikely to trigger any hurt.
Vitamin B6
Vitamin B6, also referred to as pyridoxine, helps:
Good sources of vitamin B6
Vitamin B6 is present in all kinds of meals, together with:
How a lot vitamin B6 do I would like?
The quantity of vitamin B6 adults (aged 19 to 64) want is about:
You must be capable to get all of the vitamin B6 you want out of your each day eating regimen.
The micro organism that stay naturally in your bowel are additionally capable of make vitamin B6.
What occurs if I take an excessive amount of vitamin B6?
When taking a complement, it is essential to not take an excessive amount of.
Taking 200mg or extra a day of vitamin B6 [LK2] can result in a lack of feeling within the legs and arms generally known as peripheral neuropathy.
It will often enhance when you cease taking the dietary supplements.
However in just a few instances when individuals have taken massive quantities of vitamin B6, notably for quite a lot of months, the impact may be everlasting.
The impact of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not sufficient proof to say how lengthy these doses could possibly be taken for safely.
What does the Division of Well being and Social Care advise?
You must be capable to get the vitamin B6 you want by consuming a assorted and balanced eating regimen.
Should you take vitamin B6 dietary supplements, don’t take an excessive amount of as this could possibly be dangerous.
Don’t take greater than 10mg of vitamin B6 a day in dietary supplements until suggested to by a physician.
Biotin (vitamin B7)
Biotin is required in very small quantities to assist the physique make fatty acids.
The micro organism that stay naturally in your bowel are capable of make biotin, so it is not clear in case you want any extra biotin from the eating regimen.
Biotin can be present in a variety of meals, however solely at very low ranges.
What occurs if I take an excessive amount of biotin?
There’s not sufficient proof to know what the results could be of taking excessive each day doses of biotin dietary supplements.
What does the Division of Well being and Social Care advise?
You must be capable to get all of the biotin you want by consuming a assorted and balanced eating regimen.
Should you take biotin dietary supplements, don’t take an excessive amount of as this could be dangerous.
Taking 0.9mg or much less a day of biotin in dietary supplements is unlikely to trigger any hurt.