Here’s the thing about B vitamins: Because they’re water-soluble and not stored by the body, vitamin B complex supplements are often unfairly dubbed “expensive pee” because they tend to turn our urine fluorescent yellow when consumed in excess, according to Valerie Goldberg Libraty, RDN, owner of No Diet Dietitian. But they’re so much more than that, she says, noting that they’re essential in numerous metabolic reactions and red blood cell, DNA, and brain health. “I like to think of water-soluble vitamins [like vitamin B] like a pinball machine,” says Goldberg Libraty. “They bounce around and do their thing before they’re excreted.” Fortunately, there are a number of foods for vegans and omnivores alike that will help support healthy levels of the eight distinct B vitamins. Recommended dietary allowance: 1.1–1.2 milligrams Recommended dietary allowance: 1.3 milligrams Recommended dietary allowance: 16 milligrams (niacin equivalents) Adequate intake: 5 milligrams Recommended dietary allowance: 1.3 milligrams However, biotin deficiency is relatively rare in our modern world, and reaching for it when you’re getting enough won’t lead to additional benefits. In fact, excess biotin may actually interfere with blood test lab results12. Biotin also helps metabolize fats, carbohydrates and proteins, and assists in gene regulation and cell signaling. Daily adequate intake: 25 micrograms Recommended dietary allowance: 400 micrograms (dietary folate equivalents) Other factors leading to vitamin B12 deficiency15 include older age, autoimmune conditions, bowel disease, and the use of antacids. “I like to look at my clients’ B12 status annually since supplementing is easy and may prevent [cognitive impairment]16,” she says. Recommended dietary allowance: 2.4 micrograms Her first novel PRETTY WEIRD: Overcoming Impostor Syndrome and Other Oddly Empowering Lessons was published by Skyhorse Publishing and distributed by Simon & Schuster in May 2021.
