“The Power of Bioavailable B Vitamins – What Could Your Life Look Like If You Had More?”

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B Vitamin	Recommended Adult Daily Intake	Susceptibility to damage during processing and storage	Important Functions
Thiamine (Vitamin B1)	1.2 mg; 1.4 mg (pregnant and lactating women)	Sensitive to heat, oxygen, humidity, and light, and very sensitive to alkaline pH	Essential for metabolism of fats and carbohydrates, energy metabolism for nervous system and muscles*
Riboflavin (Vitamin B2)	1.3 mg; 1.6 mg (pregnant and lactating women)	Sensitive to humidity and light	Essential for growth and muscle development, eye health, and healthy skin*
Niacin (Vitamin B3)	16 mg; 18 mg (pregnant and lactating women)	Stable	Essential for the proper function of enzymes and a healthy nervous system, skin, nails and GI function*
Pantothenic Acid (Vitamin B5)	5 mg; 7 mg (pregnant and lactating women)	Sensitive to heat and humidity	A structural element of many coenzymes, plays a central role in energy metabolism and the synthesis of sex hormones*
Pyridoxine (Vitamin B6)	1.7 mg; 2 mg (pregnant and lactating women)	Very sensitive to heat, and sensitive to humidity, light and acid pH	Essential for the body’s utilization of protein and the synthesis of neurotransmitters*
Folate (Vitamin B9)	400 mcg; 600 mcg (pregnant and lactating women)	Very sensitive to heat, acid pH and light, and sensitive to humidity	Required for the production of red blood cells in bone marrow*
Biotin	30 mcg; 35 (pregnant and lactating women)	Sensitive to humidity and light	Supports healthy normal growth, digestion, muscle function, healthy skin and hair, and cellular health*
Cobalamin (Vitamin B12)	2.4 mcg; 2.8 mcg (pregnant and lactating women)	Sensitive to heat, oxygen, humidity, and contact with iron or copper	Supports protein, carbohydrate and fat metabolism, GI and nervous system health, immune function and the healthy production of red blood cells*

The B vitamins most at risk of losing their vitamin activity are in this order (from worst to best): Pyridoxine (B6), Thiamine (B1), Vitamin B12, Folic Acid, Niacin, Biotin, and Riboflavin (B2).