Vitamin B: Recommended Daily Allowance (RDA), Dietary Sources, and Role in Health and Disease

Role of Vitamin B in Metabolic Processes and Cellular Function

Vitamin B plays a crucial role in energy metabolism, nerve function, and cell regeneration. It is a group of eight water-soluble vitamins, collectively called the B-complex vitamins.

Recommended Daily Allowance (RDA)

The RDA for Vitamin B varies for each type:

• Vitamin B1 (Thiamine): 1.2 mg/day (men), 1.1 mg/day (women)
• Vitamin B2 (Riboflavin): 1.3 mg/day (men), 1.1 mg/day (women)
• Vitamin B3 (Niacin): 16 mg/day (men), 14 mg/day (women)
• Vitamin B6 (Pyridoxine): 1.3-2.0 mg/day
• Vitamin B12 (Cobalamin): 2.4 mcg/day
• Vitamin B9 (Folate): 400 mcg/day

Dietary Sources

Common dietary sources of Vitamin B include:

• Whole grains, legumes, and nuts
• Dairy products and eggs
• Lean meats and fish
• Leafy green vegetables

Role in Health and Disease

Vitamin B deficiency can lead to severe health issues such as anemia, neurological disorders, and fatigue. It is essential for DNA synthesis, red blood cell formation, and proper nervous system function.

Conclusion

Maintaining adequate levels of Vitamin B through diet and supplementation is critical for overall health and well-being.