B Vitamin dosages

[Bluecod]

I take a B-complex vitamin so im most likely already covered for the daily intake of all the B viatmins, but for my diet im making i want actual numbers for the vitamins
does anyone have any studies or info for them?


Vitamin B1 (Thiamine) — 1.2 mg

Vitamin B2 (Riboflavin) — 1.3 mg

Vitamin B3 (Niacin) — 16 mg NE

Vitamin B5 (Pantothenic Acid) — 5 mg

Vitamin B6 (Pyridoxine) — ≈1.5 mg

Vitamin B7 (Biotin) — 30 µg

Vitamin B9 (Folate) — 400 µg DFE

Vitamin B12 (Cobalamin) — 2.4 µg

these are just numbers i got from the daily intake, but i wanna know if theres benifit in taking more in any of these.
(im 17M btw)

 

[Deleted member 131258]

why are u taking a b complex supplement when b vitamins are the easiest to get through food

 

[bp3nthusiast]

i swear b vitamins is in like every fucking meal, shit even white monster i think has some

 

[Bluecod]

why are u taking a b complex supplement when b vitamins are the easiest to get through food

i take SSRI’s and take preworkout every day which depletes it i think but that’s good to know

 

[Bluecod]

i swear b vitamins is in like every fucking meal, shit even white monster i think has some

lol that’s valid i thought caffeine depletes your b vitamins so that’s why i supplement