Vitamin B_{1 Thiamine}

Men: 0.8 - 1.3mg Women: 0.8mg

Sunflower Seeds, pork, whole & enriched grains, dried beans

Necessary for carbohydrate metabolism & muscle coordination. Promotes proper nerve function

Deficiency: Anxiety, hysteria, depression, muscle cramps, loss of appetite. In extreme cases Beriberi (mostly in alcoholics)

Riboflavin Vitamin B12

_{Men: 1.3 - 1.6mg}

Women: 1.1mg

Liver, milk, spinach, enriched noodles, mushrooms

Needed for metabolism of all foods & the release of energy to cells. Essential to the functioning of Vitamin B₆ & Niacin

Deficiency: Cracks & sores around the mouth & nose. Visualproblems

Abundant in animal tissues, whole grain cereals & legumes

Converts food to molecular forms. Needed to make adrenal hormones.

Deficiency: Unclear in humans

Mushrooms, bran, tuna, chicken, beef, peanuts & enriched grains

Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract & nervous system. In very large doses lowers cholesterol.

Deficiency: In extreme cases, Pellagra (dermatitis, diarrhea & sores).

Vitamin B₆ Peridoxine 

Men: 1.8mg

Women: 1.5mg

Animal protein foods, spinach, broccoli, bananas

Deficiency: Anemia, irritability, patches of itchy, scaly skin & convulsions.

Vitamin B12 Cyanocobalamin

Men: 2 mcg Women: 2 mcg

Found almost exclusively in animal products

Builds genetic material. Helps form red blood cells

_Biotin

Men:60 mcg

Women: 60 mcg

Cheese, egg, yolk, cauliflower, peanut butter

Needed for  metabolism of glucose & formation of certain fatty acids. Essential for proper body chemistry

Deficiency: Seborrheic dermatitis in infants. Rare in adults, but can be induced by eating large amounts of egg whites. Also causes anorexia, nausea, vomiting & dry scaly skin.

Folic Acid

Men: 180 - 220 mg

Women: 160 - 190 mg

Green leafy vegetables, orange juice, organ meats & sprouts

Essential for the manufacture of genetic material as well as protein metabolism & red blood cell formation

Deficiency: Impaired cell division, anemia, diarrhea, gastrointestinal upsets.

_{Vitamin C   Ascorbic Acid}

Men:40 mg

Women: 30 mg

Citrus fruits, strawberries, broccoli & green peppers

Antioxidant. Helps bind cells together & strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.

Deficiency: Muscle weakness. bleeding gums, easy bruising. In extreme cases, scurvy.