Other than vitamin B12, your body has very limited ability to store the B vitamins so they must be replaced daily through food and/or supplements. B vitamins are water-soluble, allowing the body to excrete excess amounts or amounts not immediately used. The B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (Pantothenic acid), B6 (pyridoxamine), B7 (biotin), folate, and B12 (cobalamin). Click on “dotFIT Supplements” for information on B vitamin intake. The goal is to make sure you get proper daily amounts of all necessary B vitamins. This goal is accomplished by eating a healthy diet (as found in the dotFIT program) and taking a daily multivitamin and mineral formula that contains the necessary B vitamins within the amounts shown below (upper portion of range for active people and/or dieters unless otherwise noted):

• B1: 2-10 mg/day

• B2: 5-10 mg/day

• B3 (Niacinamide – this form will not cause flushing): 15-30 mg/day

• B5: 0-15 mgs (women and over 50)

• B6: 6-12 mg/day

• B7 (biotin): 100-300 mcg

• Folic acid: 200-400 mcg/day

• B12: 12-100 mcg

Get Your Fitness/Nutrition Advice!


Need Our Help?