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DRI / RDA for B-Complex Vitamins:       Page 2 |
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Dietary Reference Intake (DRI) is the latest term replacing daily dietary reference values such as |
Adequate Intake (AI), Tolerable Upper Intake Level (UL), Estimated Average Requirements (EAR), |
Nutrient Reference Value (NRV), and Recommended Dietary Allowance / Intake (RDA / RDI). |
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Vitamin B1 - Thiamine:    Vitamin B2 - Riboflavin: |
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DRI (RDA):      DRI (RDA): |
0-6 months  0.3mg   0-6 months  0.4mg |
6-12 months  0.5mg   6-12 months  0.6mg |
1-18 years  1-1.5mg  1-18 years  1-1.5mg |
18 years +  1.5mg   18 years +  1.7mg |
pregnant / lactating + 0.5mg  pregnant / lactating + 0.5mg |
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Therapeutic Range: 50mg - 1000mg+ Therapeutic Range: 50mg - 500mg+ |
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Low Levels / Deficiency - Symptoms and/or Risk Factors: |
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Vitamin B1:      Vitamin B2: |
Beriberi, gastrointestinal disorders, nausea, Light sensitivity, cracks / inflammation of lips, |
vomiting, fatigue, depression, low adrenals, tongue, corners of mouth, dizziness, insomnia, |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Vitamin B1:      Vitamin B2: |
Heart palpitation, insomnia, agitation, high blood Nausea, vomiting, fatigue, anemia, low blood |
pressure, skin eruptions, hypersensitivity,  pressure, [yellow urine], |
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Vitamin B3/4 - Niacin / Niacinamide:  Vitamin B5 - Pantothenic Acid: |
       (also called Calcium Pantothenate) |
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DRI (RDA):      DRI (RDA): |
0-6 months  6mg   0-6 months  2.5mg |
6-12 months  8mg   6-12 months  3mg |
1-18 years  10-15mg  1-18 years  4-7mg |
18 years +  15-20mg  18 years +  10mg |
pregnant / lactating + 4mg   pregnant / lactating + 3mg |
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Therapeutic Range: 100mg - 2,000mg+ Therapeutic Range: 250mg - 20g+ |
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Low Levels / Deficiency - Symptoms and/or Risk Factors: |
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Vitamin B3/4:     Vitamin B5: |
Pellagra (dementia, death), nausea, vomiting, loss Insomnia, joint pains, gouty arthritis, edema, |
of appetite, fatigue, swollen red tongue, dermatitis, kidney stones, burning feet, |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Vitamin B3/4:     Vitamin B5: |
Flushing (Vit B3), nausea, vomiting, headaches, Edema, severe fatigue, joint pains, reduced |
high blood sugar, high uric acid, jaundice, sweating, protein metabolism, gastrointestinal symptoms, |
skin rash, raised stomach acid, insomnia, joint pains, raised VLDL triglycerides, calcification, |
calcium loss, increased choline requirements, dehydration, depression, |
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Vitamin B6 - Pyridoxine / P5P:   Vitamin B7 - Biotin: |
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DRI (RDA):      DRI (RDA): |
0-6 months  0.3mg   0-6 months  35mcg |
6-12 months  0.6mg   6-12 months  50mcg |
1-18 years  1-2mg   1-18 years  100-200mcg |
18 years +  2-2.5mg  18 years +  300mcg |
pregnant / lactating + 0.6mg  pregnant / lactating + 50mcg |
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Therapeutic Range: * 50mg - 1,000mg+* Therapeutic Range: 50mcg - 15mg |
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* When supplementing more than 50mg of Vitamin B6 / Pyridoxine per day, the tablets should contain |
a small percentage of the Vitamin as Pyridoxal-5-Phosphate (P5P). |
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Low Levels / Deficiency - Symptoms and/or Risk Factors: |
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Vitamin B6:      Biotin: |
Numbness (pins and needles) in hands and/or feet, Skin disorders, hair loss, brittle nails, anemia, |
depression, mental disorders, seborrheic dermatitis, seborrheic dermatitis in infants, depression, |
PMS, dizziness, insomnia, irritability, kidney stones, fatigue, nausea, loss of appetite, muscular |
abnormal electroencephalogram (EEG), anemia, pains, increased total cholesterol levels, |
convulsions, edema (water retention), hypothyroid, hypoglycemia, glossitis, |
migraine-headaches, glossitis, lymphopenia, |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Vitamin B6:      Biotin: |
Numbness in hands and/or feet (from high intake of Reduced / slowed insulin release, increased |
pyridoxine, not pyridoxal-5-phosphate), depression, Vitamin C requirements, increased Vitamin B6 |
suicidal tendencies, severe fatigue, low blood sugar, requirements, skin eruptions, increased blood |
mood swings, migraine-headaches, heart palpitations, sugar, |
hyperthyroid, hypothyroid (long-term supplementation), |
spinal / nerve degeneration (all forms of Vitamin B6), |
muscle spasms / cramps, osteoporosis, arthritis, |
higher blood pressure (short-term supplementation), |
lower blood pressure (long-term supplementation), |
abnormally high phosphorus-sodium ratio (low pH), |
abnormally high magnesium-calcium ratio, severe |
calcium deficiency, severe manganese deficiency, |
PMS, decreased estrogen, decreased prolactin, |
restlessness, increased dream activity, insomnia, |
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Vitamin B9 - Folic Acid / Folate:*  Vitamin B12 - Hydroxy / Cyanocobalamin: |
       (also available as adenosyl / methylcobalamin) |
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DRI (RDA):      DRI (RDA): |
0-6 months  30mcg  0-6 months  0.5mcg |
6-12 months  50mcg  6-12 months  1.5mcg |
1-18 years  100-400mcg  1-18 years  2-4mcg |
18 years +  400mcg  18 years +  4-6mcg |
pregnant / lactating 1mg   pregnant / lactating + 1mcg |
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high-risk women of childbearing age: 5mg |
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Therapeutic Range: 400mcg - 20mg+ Therapeutic Range: 50mcg -10mg |
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* Folate is the natural form, folic acid is the synthetic |
form. Folic acid is about twice as potent as folate. |
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Low Levels / Deficiency - Symptoms and/or Risk Factors: |
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Folic Acid:      Vitamin B12: |
Hemolytic and megaloblastic anemia, low energy, Pernicious anemia (numbness and tingling in abnormal fetal development (neural tube defect), hands and feet / nerve damage), shortness of |
high homocysteine levels / vascular degeneration, breath, severe fatigue, sore tongue, nausea, |
mental disorders, confusion, forgetfulness, insomnia, loss of appetite, weight loss, confusion, poor |
irritability, depression, cervical dysplasia, higher risk memory, dementia, depression, headaches, |
to develop some cancers, high blood pressure, reduced WBCs and platelet formation, |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Folic Acid:      Vitamin B12: |
Kidney damage, abdominal bloating / distention, Can cause folic acid-related anemia if low, |
nausea, loss of appetite, increased cholesterol numbness or tingling in right arm or right side |
LDL / HDL ratio, increased zinc and potassium of face, anxieties, panic-anxiety attacks, heart |
requirements, may mask pernicious anemia palpitations, hyperthyroid, optic nerve atrophy |
from Vitamin B12 deficiency,   (in someone with Leber's disease), insomnia, |
       some types of leukemia, liver, kidney diseases, |
       may worsen symptoms of mitral valve prolapse, |
       may increase tumor / cancer cell division, |
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Vitamin B8 - Inositol - Vitamin B11 - Choline: Vitamin B10 - PABA: |
       (Para-aminobenzoic Acid) |
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DRI (RDA): 40mg (B8) 200mg (B11)  DRI (RDA):  25mg |
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Therapeutic Range: 100mg - 3,000mg+ Therapeutic Range: 50mg - 1000mg+ |
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Low Levels / Therapeutic Indications:  Low Levels / Therapeutic Indications: |
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Inositol / Choline:     PABA: |
Oxidative cell damage, cardiovascular disease, Vitiligo (depigmentation of some areas of the |
liver disease, low bile production, low total and skin), increased estrogen breakdown by the |
low HDL cholesterol, low blood pressure, mood liver, hyperthyroid, |
or mental disorders, gallstones (choline), |
poor memory / reduced learning capacity (choline), |
kidney stones (choline), peripheral neuropathy |
(inositol), panic-anxiety attacks (inositol), |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Inositol / Choline:     PABA: |
Nausea, vomiting, dizziness, high blood pressure, Liver disease, jaundice, nausea, vomiting, |
liver disease, kidney disease, cardiovascular disease, increased Vitamin C requirements, increased |
increased magnesium requirements, may increase Vitamin B6 requirements, decreased estrogen |
potassium requirements, acne-like skin rash, breakdown by the liver, hypothyroid. |
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Lecithin:      Vitamin B15 - Pangamic Acid:* |
       (also called Calcium Pangamate) |
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DRI (RDA):*  500mg  DRI (RDA):*   25mg |
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* estimated / suggested daily intake  * no USRDA [may be substituted with DMG ]. |
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Therapeutic Range: 1,200mg - 7,200mg+ Therapeutic Range: 50mg - 500mg |
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Low Levels / Therapeutic Indications:  Low Levels / Therapeutic Indications: |
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Lecithin:      Vitamin B15: |
Oxidative cell damage, cardiovascular disease, Angina (right-sided), coronary artery spasms |
high LDL cholsterol, high VLDL triglycerides, (right-sided), some types of panic-anxiety |
atherosclerosis, arteriosclerosis, calcification, disorders, headaches, Vitamin B12 overdose |
osteoarthritis, edema, fatigue, kidney stones, (from Vit B12 injection), some types of high |
joint pains, burning feet, tardive dyskinesia, blood pressure, shortness of breath, asthma, |
       increased lactic acid, learning difficulties, |
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High levels / Overdose / Toxicity / Negative Side Effects - Symptoms and/or Risk Factors: |
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Lecithin:      Vitamin B15: |
Gout, kidney disease, nausea, high blood pressure, Severe fatigue, pernicious anemia (long-term |
dizziness, kidney stones, insomnia, osteporosis, very high intake), depression, headaches, skin |
joint pains, edema, burning feet, increased zinc and rash, shortness of breath, nausea, |
increased calcium requirements, acne-like skin rash, |
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Vitamin B12 sources: |
Meat, dairy, eggs, seafood. [Vitamin B12 is only found in animal products, but has been obtained through insect / feces-contaminated grains, fruits, or vegetables], |
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Typical food sources for all other B-Vitamins: |
Brewer's yeast, unrefined whole grains, liver, all meats, eggs, green leafy vegetables, nuts, seeds. ¤ |
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General recommendations for nutritional supplementation: To avoid stomach problems and promote |
better tolerance, supplements should always be taken earlier, or in the middle of a larger meal. When |
taken on an empty stomach or after a meal, there is a greater risk of some tablets causing irritation, or eventually erosion of the esophageal sphincter, resulting in Gastroesophageal Reflux Disease (GERD). |
It is also advisable not to lie down immediately after taking any pills. |
When taking a very large daily amount of a single nutrient, it is better to split it up into smaller doses to |
not interfere with the absorption of other nutrients in food, or nutrients supplemented at lower amounts. |
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Copyright © 2000-2008 Ronald Roth       DRI / RDA of B-Vitamin Complex |
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