B Vitamin Calculator
Supplement DosageCalculate your B-complex vitamin needs for energy and metabolism
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B-Vitamin Complex Calculator
Calculate your daily B vitamin needs for energy and metabolism
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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
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🥚
🐟
🥩
🍗
🥛
🥜
🫘
🥬
🌾
💡 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)
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B Vitamins
Support energy production and nervous system.