B Vitamin Calculator
Calculate your B-complex vitamin needs for energy and metabolism
B-Vitamin Complex Calculator
Calculate your daily B vitamin needs for energy and metabolism
Your B-Vitamin Profile
Standard B-Complex Recommended
B1
Thiamine
Energy from carbs
1.2 mg
Brain function, nerve health, carb metabolism
Whole grains
Nuts
Pork
B2
Riboflavin
Cell energy
1.3 mg
Energy production, healthy skin, eye health
Dairy
Eggs
Spinach
B3
Niacin
Cholesterol support
16 mg
Cholesterol, DNA repair, nervous system
Chicken
Tuna
Peanuts
B5
Pantothenic Acid
Hormone synthesis
5 mg
Hormone production, stress response, healing
Avocado
Mushrooms
Eggs
B6
Pyridoxine
Mood & immunity
1.7 mg
Serotonin production, immune function, protein metabolism
Banana
Poultry
Potatoes
B7
Biotin
Hair & nails
30 mcg
Hair, skin, nail health, blood sugar
Eggs
Almonds
Sweet potato
B9
Folate
Cell division
400 mcg
DNA synthesis, red blood cells, pregnancy health
Leafy greens
Legumes
Citrus
B12
Cobalamin
Critical vitamin
2.4 mcg
Nerve function, red blood cells, DNA, energy
Meat
Fish
Dairy
Increased Deficiency Risk
Based on your profile, you may be at risk for B vitamin deficiency.
Top B-Vitamin Rich Foods
B-Vitamin Tips
- B vitamins are water-soluble - take with water, excess is excreted
- Best absorbed when taken with food in the morning
- B vitamins work together - a complex is often better than individual
- Bright yellow urine is normal - it's excess riboflavin (B2)
B Vitamins
Support energy production and nervous system.