B-Vitamins
What you need to know about the B-vitamins — at a glance.
B1
Thiamin
Info
Thiamin is among the most important B-Vitamins.
The safest and best form of B1 (thiamin) is thiamin HCl. Other forms have more risks and downsides: thiamin nitrate can raise levels of nitrates to unhealthy levels, and TTFD is a fat-soluble form that can raise B1 levels extraordinarily high.
TTFD is only advised for those with genetic polymorphisms that prevent them from properly utilizing B1.
RDV
- 1.2mg/day
Great Food Sources
- Meat (1 serving = 35-50% DV)
B1’s Partners
All other B-vitamins
Sodium
B1 Symptoms
Deficiency
Excess
To Raise
B1 levelS
to LOWER
B1 levels
B1 levels should fall within days unless a fat-soluble form has been taken long-term.
When?
Daytime
- B1 can be energizing — take early in the day.
- Most people don’t need B1 everyday.
- Consider, getting all B-vitamins in balanced doses via low-dose multi-vitamin — while rotating individual B-vitamins through the week.
Products
B2
Riboflavin
Info
Perhaps the second most critical B-vitamin to supplement when recovering and optimizing health.
B2 does occur in some foods, but not in huge amounts. It also tends to become depleted easily in illness.
RDV:
- 1g/day
*based on average-size adult.
GOOD Sources:
- whole grains, dairy, plants
B2’s Partner
All other B-Vitamins
Other Co-factors:
Sodium
B2 Symptoms
Deficiency
Excess
To Raise
B2 levelS
to LOWER
B2 levels
When?
Morning to early afternoon
- Some say B2 can be taken in the afternoon or evening
- To be safe, stick to lunchtime or earlier.
Product
I no longer recommend the activated form of B2, Riboflavin 5′ Phosphate, for most people, as it is too intense and can create imbalances and interolances.
B3
Niacin
Info
A fascinating B-vitamin with many unique properties.
Niacin comes in two supplemental forms: niacin and niacinamide.
RDV:
- 15mg/day
*based on average-size adult.
Great Sources:
- liver
- meat
- peanuts
B3’s Partner
All other B-vitamins
B3 Symptoms
Deficiency
Excess
To Raise
B3 levelS
to LOWER
B3 levels
When?
Morning
- With food is preferable
- B-vitamins are best taken in the morning
- Some say evening niacin is tolerable — but this isn’t true for everyone
Product
For many, smaller, reasonable doses of niacinamide may be optimal to avoid long-term imbalances.
B4
Choline
Info
Not technically considered a B-vitamin anymore, but rich with health benefits for the brain, nervous system, liver, hormones, cholesterol, and more.
It’s important to see it as an analogue of the B-vitamins — which is why it can be helpful to think of it as B4.
Take choline with inositol, as each taken separately can cause unwanted issues with liver health.
RDV:
- 500mg/day
*based on average-size adult.
Great Sources:
- eggs
Meat has about 20% DV of choline per serving.
Choline’s Partner
Inositol
All other B-vitamins
B4 Symptoms
Deficiency
Excess
To Raise
choline levelS
to LOWER
choline levels
When?
Morning
- With food is preferable
- B-vitamins are best taken in the morning
Product
*It’s likely best to take choline and inositol together. This product makes that easy.
B5
Pantothene
Info
RDV:
- 5mg/day
*based on average-size adult.
Great Sources:
- Liver
- Shitake mushrooms
- Sunflower seeds
B5’s Partner
All other B-vitamins
B5 Symptoms
Deficiency
Excess
To Raise
B5 levelS
to LOWER
B5 levels
When?
Morning
- With food is preferable
- B-vitamins are best taken in the morning
- Some say B5 is tolerable in the evening — but this isn’t true for everyone
Product
B6
Pyridoxine
Info
RDV:
- 1.3mg/day
*based on average-size adult.
Good Sources:
- Liver (60% DV)
- Meats (25%DV)
B6’s Partner
All other B-vitamins
B6 Symptoms
Deficiency
Excess
To Raise
B6 levelS
to LOWER
B6 levels
When?
Morning or lunch
- With food is preferable
- B-vitamins are best taken in the morning
- Some say B6 is tolerable in the evening — but this isn’t true for everyone
Products
I no longer recommend pure P-5-P products, the activated form of B6, because this form is too intense and could lead to nutritional imbalances.
B7
Biotin
Info
Biotin is essential for more than just hair growth!
RDV:
- 30mcg/day
*based on average-size adult.
Good Sources:
- Liver (3 oz = 100% DV)
B7’s Partner
All other B-vitamins
B7 Symptoms
Deficiency
Excess
To Raise
B7 levelS
to LOWER
B7 levels
When?
Morning or lunch
- With food is preferable
- B-vitamins are best taken in the morning
- Some say B7 is tolerable in the evening — but this isn’t true for everyone
Products
B8
Inositol
Info
Not technically considered a B-vitamin anymore, but rich with health benefits for the brain, cells, hormones, and metabolism/metabolic syndrome.
It’s important to see it as an analogue of the B-vitamins — which is why it can be helpful to think of inositol as B8.
Take inositol with choline, as each taken separately can cause unwanted issues with liver health.
RDV:
- ?
*based on average-size adult.
Good Sources:
- Beans
- Grapefruit juice
B8’s Partner
Choline, All other B-vitamins
B8 Symptoms
Deficiency
Excess
To Raise
B8 levelS
to LOWER
B8 levels
When?
Morning or lunch
- With food is preferable
- B-vitamins are best taken in the morning
Product
*It’s likely best to take choline and inositol together. This product makes that easy.
B9
Folate
Info
Folate is a double-edged sword:
- found in excess in fortified-foods
- absent in whole foods and in those who struggle to methylate (MTHFR, etc).
RDV:
- 400mcg/day
*based on average-size adult.
Good Sources:
- Liver (3 oz = 54% DV)
- Spinach (1/2 cup = 33% DV)
B9’s Partner
All other B-vitamins
B9 Symptoms
Deficiency
Excess
To Raise
B9 levelS
to LOWER
B9 levels
When?
Morning or lunch
- With food is preferable
- B-vitamins are best taken in the morning
Products
B12
Cobalamin
Info
B12 is a critical B-vitamin, necessary for detoxification and energy production.
RDV:
- 2.4mcg/day
*based on average-size adult.
Good Sources:
- Clams (3 oz = 3,500% DV)
- Liver (30z =- 3,000% DV)
- Fish and animal meat (60-200% DV per serving)
B12’s Partner
B6, B9, All other B-vitamins
B12 Symptoms
Deficiency
Excess
To Raise
B12 levelS
to LOWER
B12 levels
When?
Morning or lunch
- With food is preferable
- B-vitamins are best taken in the morning
Products
Choose lozenges for optimal absorption through the oral tissues, rather than the gut, where absorption is often compromised.
Medical Disclaimer: This information is not intended to diagnose, treat, or prevent any disease. Supplement nutrients at your own risk — they are extremely capable of affecting change within your body, for better or for worse.