Vitamin B complex refers to a family of eight chemically diverse vitamins that work together and complement one another. Riboflavin and folic acid are among the most famous members of the group, though all eight are known to fuel the metabolism by turning carbohydrates into glucose for energy.
The bevy of B vitamins are also involved with the formation of red blood cells in the body.
How much you should have: Vitamin B complex consists of eight different compounds, each which has a different daily requirement.
The requirements are as follows: Vitamin B1 (Thiamine) - 1.5 mg, Vitamin B2 (Riboflavin) - 1.7 mg, Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid) - 10 mg, Vitamin B6 - 2.5 mg, Vitamin B7 (Biotin) - 300 mcg, Vitamin B9 (folic acid) - 400 mcg, Vitamin B12 (Cobalamin) - 5 mcg.
These dosages may increase slightly for women who are pregnant or breastfeeding. Speak with a nutritionist to determine exactly how much of each type of vitamin B to take.