To determine a optimal daily requirement or doses of vitamin B is hard to do.
B vitamins are water-soluble, that means an overdose of them will pass out in your urine.
People who drink a higher amount of coffee or tea lose a lot more B vitamins through the day.
So they have to consume a higher amount of vitamin B.
Alcohol eats up close to all the B Vitamine supplies. Cause of this fact, its recommendet to take a vitamin B complex. Taking normal doses of vitamin B is harmless, and it won’t cause any overdosing or side effects. But it promotes your health, your well- being and your energy in a big way.
Something you should be aware of when taking a vitamin B complex:
If you should decide to take a vitamin B complex please pay attention to the following instructions:
- Never take depot capsules, they devolve very poorly, and they can stay up to 6 month in your body.
- Pay attention to quality. Don’t try to save money when it comes to your health.
- Always take a vitamin B complex over a 6-week-period, so your Body’s vitamin B level can constantly rise and doesn’t drop.
Here you can see the daily requirement according to RDA: Commission Directive 2008/100/EC of 28 October 2008. But, in our opinion, these values do not really cover what your body needs. This should be regarded as sufficient to supply basic services. Since the body simply excretes the excess vitamin B, an overdose is not possible.
|Vitamin||Daily requirement||recommended Dose
according to RDA
|Vitamin B1||1,2 – 1,4 mg||1,1 mg||2 mg|
|Vitamin B2||1,5 – 1,7 mg||1,4 mg||2 mg|
|Vitamin B3||15-18 mg||16 mg||20 mg|
|Vitamin B5||8 mg||6 mg||10 mg|
|Vitamin B6||1,6 – 1,8 mg||1,4 mg||2 mg|
|Vitamin B7||100-200 ug||150 ug||50 ug|
|Vitamin B9||300-600 ug||200 ug||1000 ug|
|Vitamin B12||2-3 ug||2,5 ug||5 ug|