Functions
- used in metabolism of fats, carbohydrates, and protein for production of energy
- formation of certain enzymes and in cellular oxidation
- normal growth
- production of red blood cells
- health of skin, mucous membranes, and eyes
Deficiency
Mild
- impaired growth
- lassitude and weakness
- cracks and sores on corner of mouth (cheilosis ) and tongue (glossitis)
- red eyes
- lesions and atrophy of skin
- sensitivity to light (photophobia)
- cataracts
- dizziness
- hair loss
- inability to sleep (insomnia)
- poor digestion
Severe (rare)
- anemia
- nerve disease
Characteristics
- water-soluble
- alcohol-soluble
- not destroyed by heat in cooking unless with alkali
- unstable in light, especially in presence of alkali
Good Sources
Natural
- eggs
- green vegetables
- broccoli, spinach, turnup greens, asparagus, etc.
- lean meat, liver, kidney
- milk and dairy products
- beans
- nuts
| Food | Quantity | mg |
|---|---|---|
| Chicken | 3 oz | 0.10 |
| Bagel | 1 medium | 0.33 |
| Milk, whole | 1 cup | 0.40 |
| Spinach, cooked | 1/2 cup | 0.42 |
Artificial
- wheat germ
- dried yeast
- enriched foods
Recommended Daily Allowances (RDA)
- Males (11 yrs. and older)
- 1.3 mg
- 1.4-1.8 mg
- Females (11 yrs. and older)
- 1.1 mg
- 1.2-1.3 mg
- Pregnant females
- 1.6 mg
- Lactating females
- 1.7-1.8 mg
- Children
- 0.8-1.2 mg
- Infants
- 0.4-0.5 mg
- Varied values reflect different references
Tolerable Upper Intake Levels (UL)
- Adults (19 to 50 yrs)
- not yet determined
- Generally considered nontoxic
- Intakes above UL may lead to negative health consequences
Supplementation
- Not necessary, not recommended
- Others recommend 25-300 mg daily
- Best taken with vitamin B complex and vitamin C
