The optimum level of different B vitamins depends on many factors including age, medical history/current medical conditions, and gender. With the typical modern lifestyle of high stress, poor nutrition, inadequate sleep, and environmental toxins, most of us need higher levels than these but here are some general guidelines for adults to give you a starting point :

• B1 (thiamin): 1.1.-1.3 mg
• B2 (riboflavin): 1.1-1.3 mg
• B3 (niacin): 14-35 mg
• B5 (pantothenic acid): 5 mg
• B6 (pyridoxine): 2 mg
• B7 (biotin): 30 micrograms 
• B9 (folate): 400 micrograms
• B12 (cobalamin): 1.4 for adults up to age 50; over age 50: 100-400 micrograms

Hope that helps! -Coach Zoe

This is great! It sure is more than the RDA!! Thanks a bunch!