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Biotin: The adequate intake (AI) for biotin (vitamin B7) is 30 mcg. Its function is to extract energy from fats, proteins, and carbohydrates; aid in cellular growth and repair, DNA repair, gene expression; and hair, skin, nail, and digestive health. Sources of biotin are found in organ meats, yeast, milk, eggs, fish, seeds, nuts, sweet potato, spinach, broccoli, oatmeal, and bananas.

Choline: Choline is water-soluble and vitamin-like. It has an AI of 425 mg for women and 550 mg for men. It is important for brain and nervous system function, metabolism regulation, liver health, and reduced risk of breast cancer. Sources include milk, eggs, liver, peanuts, tofu, fish, kidney beans, wheat germ, broccoli, quinoa, spinach, potatoes, chicken, navy beans, and soybeans.

Folate: Folate is naturally present in foods, while folic acid is the synthetic form found in enriched grains and cold cereals. Folate/folic acid are necessary for DNA synthesis and repair, cell division, neural tube formation and may protect against initiation of cancer. Natural sources of folate are found in dark leafy greens, vegetables, citrus fruits, legumes, nuts and seeds, dairy products, and grains. The recommended daily allowance (RDA) is 400 mcg.

Niacin: Also, known as vitamin B3, niacin has an RDA of 14 mg for women and 16 mg for men. Its function is to aid in healthy skin, nails, mobility, DNA metabolism, cell communication, and cognitive functioning. It is found naturally in yeast, meat, fish, milk, eggs, green vegetables, and cereal grains.

Pantothenic acid: This vitamin, which is also known as vitamin B5, has an AI of 5 mg. It aids in cellular function, fatty acid synthesis and metabolism, and hormone and cholesterol production. It is found in fortified cereal, beef liver, shiitake mushrooms, sunflower seeds, chicken, tuna, milk, potatoes, and eggs.

Riboflavin: Also, known as vitamin B2, this vitamin has an RDA of 1.1 mg for women and 1.3 mg for men. It helps convert macronutrients into energy; it aids in growth and development; healthy hair, skin, and nails; blood cell formation; and strengthens immunity by producing antibodies. It's found in many healthy sources, including eggs, organ meats, lean meats, milk, fortified cereals, and leafy vegetables.

Thiamin: Vitamin B1 (the other name for thiamin) has an RDA of 1.1 mg in women and 1.2 mg in men. It aids in converting carbohydrates into energy, promotes healthy hair, skin, heart, and nervous system. It also supports efficient digestion and proper muscle development. Sources of thiamin include whole grains, meat, fish and black beans, and fortified cereals.