B1

• B1, also called thiamine, helps convert carbohydrates into energy and supports the heart and nervous system. The Recommended Dietary Allowance (RDA) is 1.2 mg for males 14 and up; 1 mg for females ages 14 to 18; and 1.1 mg for females over 18. Sources of B1 include sunflower seeds, yellowfin tuna, black beans, yellow corn and green peas.
  
  

B2 and B5

• B2, known as riboflavin, helps the body produce energy and is required for healthy cell function. The RDA is 1.3 mg for males 14 and up; 1 mg for females 14 to 18; and 1.1 mg for females 19 and up. B5, called pantothenic acid, is another B vitamin found in many of the same foods as B2. This vitamin metabolizes fats and carbohydrates and supports the adrenal glands. The RDA is 5 mg per day for everyone 14 and up. Good sources of B2 and B5 are calf's liver, sunflower seeds, crimini mushrooms, turnip greens, broccoli, tomatoes, and yogurt.
  
  

B3

• B3, called niacin, can lower cholesterol, convert food to energy, and support the body's genetic process. The RDA is 16 mg for males 14 and up and 14 mg for females 14 and up. The best sources of B3 are chicken breast, yellowfin tuna, Chinook salmon, and peanuts.
  
  

B6

• B6 is needed for protein metabolism and for proper functioning of the immune and nervous systems. The RDA for B6 is 1.3 mg for adults ages 19 to 50. Men over 50 need 1.7 mg, and women over 50 need 1.5 mg. Top sources of B6 include fortified cereal, baked potatoes, bananas, garbanzo beans and chicken breast.
  
  

B7

• B7, known as biotin, supports the nervous system, keeps skin healthy, and metabolizes sugar and fat. The RDA is 25 micrograms (mcg) for people 14 to 18 and 30 mcg for people 19 and up. Sources of B7 are peanuts, almonds, eggs, yogurt, and salmon.
  
  

B9

• B9, called folic acid, supports cell production and can prevent major birth defects during pregnancy. The RDA is 400 mcg for people 14 and up; and 600 mcg for pregnant women. Top sources of B9 include spinach, asparagus, collard greens, pinto beans, and broccoli.
  
  

B12

• B12 maintains the body's nerve cells and red blood cells and helps the body make DNA. The Recommended Dietary Allowance (RDA) is 2.4 mcg per day for people 14 years of age and older. Vitamin B12 is found mostly in animal-based products, as well as some fortified cereals. Top sources of vitamin B12 are beef liver, fortified cereals, wild rainbow trout, and sockeye salmon.