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

Introduction

Vitamin B is a group of water-soluble vitamins that play essential roles in cell metabolism. From supporting energy production to enhancing neurological function, these vitamins are vital for maintaining overall health.

Recommended Daily Allowance (RDA)

The RDA for each B vitamin varies based on age, gender, and physiological conditions. Below are the general guidelines:

• Vitamin B1 (Thiamine): 1.1-1.2 mg
• Vitamin B2 (Riboflavin): 1.1-1.3 mg
• Vitamin B3 (Niacin): 14-16 mg
• Vitamin B5 (Pantothenic Acid): 5 mg
• Vitamin B6 (Pyridoxine): 1.3-1.7 mg
• Vitamin B7 (Biotin): 30 mcg
• Vitamin B9 (Folate): 400 mcg
• Vitamin B12 (Cobalamin): 2.4 mcg

Dietary Sources

Vitamin B is widely available in various natural foods, including:

• Whole grains, legumes, and nuts
• Leafy green vegetables like spinach and kale
• Animal products including meat, eggs, and dairy
• Fortified cereals and nutritional yeast

Role in Health and Disease

Neurological Support

Vitamin B12 and B6 play critical roles in neurotransmitter function, helping prevent cognitive decline and neurodegenerative diseases.

Cardiovascular Health

Folate (B9) is essential for reducing homocysteine levels, thereby lowering the risk of cardiovascular diseases.

Energy Metabolism

Thiamine (B1), Niacin (B3), and Riboflavin (B2) aid in converting nutrients into energy, ensuring optimal metabolic function.

Therapeutic Uses in Disease Prevention

B vitamins are widely used in medical treatments, including:

• Vitamin B12 for anemia
• Folic acid supplementation during pregnancy for fetal development
• Niacin for cholesterol management

Conclusion

Vitamin B is indispensable for health, offering benefits ranging from brain support to energy production. Ensuring sufficient intake through diet and supplementation can prevent various deficiencies and promote well-being.