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Recommended dose of Vitamin B

The recommended dose of B vitamins is a little controversial these days. That’s because several of the recommended dietary allowance were lowered in the 1989 recommendations. Biotin  (Vitamin B-7) 800 mcg 90 tablets: K

At the same time, however, increasing evidence shows that you really need considerably larger doses to get the benefits of some B’s, such as folic acid. Also, many doctors are starting to realize that their older patients show subtle signs of B vitamin deficiencies, even though they’re getting recommended dose. It is likely that the amounts for folic acid and possibly some of the other B’s will be raised.
Because one of the major roles of the B vitamins is converting food to energy, the recommended allowance is based on the number of calories you take in every day. The amount varies from vitamin to vitamin within the group. For thiamin, it’s 0.5 mg per 1,000 calories; for niacin, it’s 6.6 mg per 1,000 calories.
Another major role for the B’s is cell growth and division. Growing children and teens need plenty of B’s, and their needs go up as they enter their young adult years. Women who are pregnant or breastfeeding also need extra B’s because they are passing a lot of their vitamins on to their babies.
Because none of the unofficial B’s are essential to your diet (you can make them in your body from other things), there’s no need to have recommended dose for them. Almost everybody gets enough of the building blocks to make all they need.
Two B vitamins, pantothenic acid and biotin, work closely with the other B’s to help convert your food into energy. Pantothenic acid is also needed for making Vitamin D and normal red blood cells. Because pantothenic acid and biotin are found so widely in foods, nobody is ever deficient. For that reason, these vitamins B don’t have recommended dose.

Kalyx.com Herbs, Foods, Supplements, Bath & Body

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