B Vitamins are important to almost all systems in your body.  B Vitamins help your body convert food into energy, make new blood cells, and are important for body tissue, skin and brain cells.  B Vitamins are water soluble so it is difficult to get too much since any excess will be excreted in urine.

B Vitamins List and B Vitamins included in B Complex

There are eight B Vitamins.  You can find individual supplements for each B Vitamin or use a B Complex supplement which combines all eight B Vitamins into a single supplement.  The B Vitamins are listed below.

*There are 4 types of B12: Methylcobalamin, Adenosylcobalamin, Cyanocobalamin and Hydroxocobalamin.  Methylcobalamin (found in dairy) and Adenosylcobalamin (found in meat) are the naturally occurring coenzymes that are found in food and best utilized by the body when both these forms exists together.  Hydroxocobalamin is naturally converted by the body into both the methylcobalamin and Adenosylcobalamin.  It easily comes from animal-based foods such as meat, eggs, fish and milk.  Hydroxocobalamin is also used to treat patients with extreme conditions when administered by a health care provider.  Cyanocobalamin is the synthetic form found in supplements.  Although in small quantities, it contains a cyanide molecule that your body must eliminate.  Be careful taking too much of this form.  The body must convert Cyanocobalamin into Methylcobalamin and Adenosylcobalamin in order for the body to use it.


B Vitamins Deficiency and B Vitamin Benefits

B Vitamins play a major role in many bodily functions and B Vitamins are required for many of the systems to function properly.  B Vitamins deficiency can lead to many issues and impact those with diabetes, heart disease and other health conditions.

Diabetes

People with Diabetes are commonly found to have low B1, B6 and B7.  These 3 vitamins help glucose metabolism.  B1 and B3 may be useful for kidney and cardiovascular complications as a result of Diabetes.  B9 and B12 are also commonly found low as a result of taking Metformin, a common Diabetes drug.

Heart Disease

People with heart disease commonly have high levels of homocysteine.  B6, B9 and B12 help reduce these levels and keep blood vessels dilated which helps circulation.  B3, B5 can increase HDL, the good cholesterol while lowering LDL, the bad cholesterol and triglycerides which can all positively support heart health.

Brain and Mood

People with low B12 are associated with poor brain health.  Those lacking in B2, B6, B9 and B12 show a slow cognitive decline.  Getting enough B6, B9 and B12 helps improve mood function and stress levels.

Hormones and Pregnancy

B vitamins help support stress and sex hormone functions.  It is important to get sufficient B vitamins during pregnancy, but vitally important are B9 and B12 for healthy fetus development.  B6 may reduce premenstrual syndrome symptoms as well as reduce morning sickness during pregnancy.

Hair, Skin, Nails

B vitamins work together to keep your hair, skin and nails healthy, especially B7, B9 and B12.  B7, also known as Biotin is often marketed as a supplement to improve hair and nail health. Changes in your nail health such as brittleness, dark streaks and ridges may be an indication of B12 and/or B9 deficiencies.

Diabetes People with Diabetes are commonly found to have low B1, B6 and B7.  These 3 vitamins help glucose metabolism.  B1 and B3 may be useful for kidney and cardiovascular complications as a result of Diabetes.  B9 and B12 are also commonly found low as a result of taking Metformin, a common Diabetes drug.
Heart Disease People with heart disease commonly have high levels of homocysteine.  B6, B9 and B12 help reduce these levels and keep blood vessels dilated which helps circulation.  B3, B5 can increase HDL, the good cholesterol while lowering LDL, the bad cholesterol and triglycerides which can all positively support heart health.
Brain and Mood People with low B12 are associated with poor brain health.  Those lacking in B2, B6, B9 and B12 show a slow cognitive decline.  Getting enough B6, B9 and B12 helps improve mood function and stress levels.
Hormones and Pregnancy B vitamins help support stress and sex hormone functions.  It is important to get sufficient B vitamins during pregnancy, but vitally important are B9 and B12 for healthy fetus development.  B6 may reduce premenstrual syndrome symptoms as well as reduce morning sickness during pregnancy.
Hair, Skin, Nails B vitamins work together to keep your hair, skin and nails healthy, especially B7, B9 and B12.  B7, also known as Biotin is often marketed as a supplement to improve hair and nail health. Changes in your nail health such as brittleness, dark streaks and ridges may be an indication of B12 and/or B9 deficiencies.

Good Sources of B Vitamins

Where do you get B Vitamins?  Which foods contain the most B Vitamins?
The best sources of B Vitamins are from food rather than supplements.  B Vitamins are found in most all foods as well as many fortified foods.  The table below identifies which foods you can find the most B Vitamins.

B1

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Fish, PorkYogurt, Soy MilkBreads, Pasta, Brown and White Rice, OatmealLentils, Beans
NutsSeedsFruitVegetable
 Sunflower, BrazilWater-melonPeas, Baked Potato, Acorn Squash

B2

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Eggs, Beef, Pork, Organ meats, Chicken breast, SalmonMilk, Yogurt, CheeseFortified cereal, Whole and Enriched Grains 
NutsSeedsFruitVegetable
Almonds AvocadoTofu, Mushroom, Spinach, Leafy Greens

B3

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Beef, Beef liver, Pork, Poultry, FishYogurtFortified cereal, Brown and White Rice, Whole Grains, BreadVarious Legumes
NutsSeedsFruitVegetable
Various NutsVarious SeedsBananaSweet Corn, Peas, Potatoes, Mushroom

B5

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Organ meats, Beef, Chicken breast, EggsMilk, YogurtFortified cereal, Brown rice, oats, Whole GrainsLegumes
NutsSeedsFruitVegetable
Various NutsVarious SeedsAvocadoMushroom, potato, broccoli, Tomatoes

B6

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Beef liver, Tuna, Salmon, Poultry Fortified cerealChickpea
NutsSeedsFruitVegetable
  Papaya, Banana, Orange, Cantaloupe Prune Juice, Avocado, Peppers, Non-citrus FruitDark leafy greens, Potatoes

B7

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Beef liver, Eggs, Salmon, Pork Whole Grains 
NutsSeedsFruitVegetable
Various NutsVarious SeedsAvocadoSweet Potatoes, Corn, Cauliflower, Mushroom

B9

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Liver, Seafood, Eggs Whole grains, Fortified cerealBeans, Peanuts
NutsSeedsFruitVegetable
 SunflowerFresh Fruit, OrangeDark leafy greens

B12

Meat, Fish, PoultryDairyGrainsBeans, Legumes
Fish, Shellfish, Liver, Red meat, Poultry, Eggs, Chicken Liver, LambMilk, Cheese, Yogurt, Soy or Rice Milk Fortified cereal, Fortified Soy Milk 
NutsSeedsFruitVegetable
    
 Meat, Fish, PoultryDairyGrainsBeans, LegumesNuts SeedsFruitVegetable
B1Fish, PorkYogurt, Soy MilkBreads, Pasta, Brown and White Rice, Oatmeal Lentils, Beans Sunflower, BrazilWater-melonPeas, Baked Potato, Acorn Squash
B2Eggs, Beef, Pork, Organ meats, Chicken breast, SalmonMilk, Yogurt, CheeseFortified cereal, Whole and Enriched Grains  Almonds AvocadoTofu, Mushroom, Spinach, Leafy Greens
B3Beef, Beef liver, Pork, Poultry, FishYogurtFortified cereal, Brown and White Rice, Whole Grains, Bread Various LegumesVarious NutsVarious SeedsBananaSweet Corn, Peas, Potatoes, Mushroom
B5Organ meats, Beef, Chicken breast, EggsMilk, YogurtFortified cereal, Brown rice, oats, Whole Grains LegumesVarious NutsVarious SeedsAvocadoMushroom, potato, broccoli, Tomatoes
B6Beef liver, Tuna, Salmon, Poultry Fortified cerealChickpea   Papaya, Banana, Orange, Cantaloupe Prune Juice, Avocado, Peppers, Non-citrus FruitDark leafy greens, Potatoes
B7Beef liver, Eggs, Salmon, Pork Whole Grains Various Nuts Various SeedsAvocadoSweet Potatoes, Corn, Cauliflower, Mushroom
B9Liver, Seafood, Eggs Whole grains, Fortified cerealBeans, Peanuts   SunflowerFresh Fruit, OrangeDark leafy greens
B12Fish, Shellfish, Liver, Red meat, Poultry, Eggs, Chicken Liver, LambMilk, Cheese, Yogurt, Soy or Rice Milk, Fortified cereal, Fortified Soy Milk     

How much B Vitamins are Required on a Daily Basis?

The daily intake of each B Vitamin is dependent on your age and gender.  To determine the daily recommended intake if B Vitamins, go to Vitamincalculator.net.

You can choose to take individual B Vitamin supplements or take a B Complex supplement which combines all B Vitamins into one.  The dose of each B Vitamin varies with individual brands of B Complex.  Typically you cannot overdose on B Vitamins and B Complex if you follow the amounts specified on the label.  Compare brands to find the B-Complex best suited for your individual needs.

References

B Vitamins Reference Nutrition Source | Harvard T.H. Chan School of Public Health


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