B Vitamin Complex Calculator
Calculate your personalized daily recommended intake for all eight B vitamins based on age, gender, lifestyle, and diet. Plan your nutrition for optimal energy and wellness.
Step 1: Personal Information
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Why it matters
B vitamin needs vary significantly with age, gender, and life stage. For example, folate (B9) is critical during pregnancy, and B12 requirements increase with age.
Step 2: Lifestyle & Diet
Light
Moderate
Lifestyle impact
Alcohol depletes B1, B9; smoking increases need for B6, B9, B12; stress raises demand for B5, B6, B12.
Your B Vitamin Profile
Daily Targets
Top Food Sources
Food Comparison
Essential B-Complex Family
8 Vitamins
Personalized RDA based on your profile
B1 (Thiamin)
1.2 mg
B2 (Riboflavin)
1.3 mg
B3 (Niacin)
16 mg
B5 (Pantothenic)
5 mg
B6 (Pyridoxine)
1.3 mg
B7 (Biotin)
30 mcg
B9 (Folate)
400 mcg
B12 (Cobalamin)
2.4 mcg
Rich Natural Sources
B1, B9
Lentils, spinach
B3, B6, B12
Salmon, tuna
B2, B7, B12
Eggs, dairy
B3, B6
Chicken, turkey
B5, B6
Avocado, banana
B1, B3, B9
Whole grains
B7, B9
Sweet potato, broccoli
B2, B12
Cheese, yogurt
*Values are approximate. Variety ensures adequate intake.
B Vitamin Content in Common Foods (per 100g)
| Food | B1 (mg) | B2 (mg) | B3 (mg) | B6 (mg) | B9 (mcg) | B12 (mcg) |
|---|
Need Personalized Nutrition Advice?
Speak with a registered dietitian to fine-tune your B vitamin intake and overall wellness plan.
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