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.
- Thiamin (vitamin B1)
- Riboflavin (vitamin B2)
- Niacin (vitamin B3)
- Pantothenic acid (vitamin B5)
- Pyridoxine (vitamin B6)
- Biotin (vitamin B7)
- Folate (vitamin B9)
- Cobalamin* (vitamin B12)
*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, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Fish, Pork | Yogurt, Soy Milk | Breads, Pasta, Brown and White Rice, Oatmeal | Lentils, Beans |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Sunflower, Brazil | Water-melon | Peas, Baked Potato, Acorn Squash |
B2
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Eggs, Beef, Pork, Organ meats, Chicken breast, Salmon | Milk, Yogurt, Cheese | Fortified cereal, Whole and Enriched Grains |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Almonds | Avocado | Tofu, Mushroom, Spinach, Leafy Greens |
B3
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Beef, Beef liver, Pork, Poultry, Fish | Yogurt | Fortified cereal, Brown and White Rice, Whole Grains, Bread | Various Legumes |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Various Nuts | Various Seeds | Banana | Sweet Corn, Peas, Potatoes, Mushroom |
B5
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Organ meats, Beef, Chicken breast, Eggs | Milk, Yogurt | Fortified cereal, Brown rice, oats, Whole Grains | Legumes |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Various Nuts | Various Seeds | Avocado | Mushroom, potato, broccoli, Tomatoes |
B6
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Beef liver, Tuna, Salmon, Poultry | Fortified cereal | Chickpea |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Papaya, Banana, Orange, Cantaloupe Prune Juice, Avocado, Peppers, Non-citrus Fruit | Dark leafy greens, Potatoes |
B7
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Beef liver, Eggs, Salmon, Pork | Whole Grains |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Various Nuts | Various Seeds | Avocado | Sweet Potatoes, Corn, Cauliflower, Mushroom |
B9
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Liver, Seafood, Eggs | Whole grains, Fortified cereal | Beans, Peanuts |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Sunflower | Fresh Fruit, Orange | Dark leafy greens |
B12
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes |
|---|---|---|---|
| Fish, Shellfish, Liver, Red meat, Poultry, Eggs, Chicken Liver, Lamb | Milk, Cheese, Yogurt, Soy or Rice Milk | Fortified cereal, Fortified Soy Milk |
| Nuts | Seeds | Fruit | Vegetable |
|---|---|---|---|
| Meat, Fish, Poultry | Dairy | Grains | Beans, Legumes | Nuts | Seeds | Fruit | Vegetable | |
|---|---|---|---|---|---|---|---|---|
| B1 | Fish, Pork | Yogurt, Soy Milk | Breads, Pasta, Brown and White Rice, Oatmeal | Lentils, Beans | Sunflower, Brazil | Water-melon | Peas, Baked Potato, Acorn Squash | |
| B2 | Eggs, Beef, Pork, Organ meats, Chicken breast, Salmon | Milk, Yogurt, Cheese | Fortified cereal, Whole and Enriched Grains | Almonds | Avocado | Tofu, Mushroom, Spinach, Leafy Greens | ||
| B3 | Beef, Beef liver, Pork, Poultry, Fish | Yogurt | Fortified cereal, Brown and White Rice, Whole Grains, Bread | Various Legumes | Various Nuts | Various Seeds | Banana | Sweet Corn, Peas, Potatoes, Mushroom |
| B5 | Organ meats, Beef, Chicken breast, Eggs | Milk, Yogurt | Fortified cereal, Brown rice, oats, Whole Grains | Legumes | Various Nuts | Various Seeds | Avocado | Mushroom, potato, broccoli, Tomatoes |
| B6 | Beef liver, Tuna, Salmon, Poultry | Fortified cereal | Chickpea | Papaya, Banana, Orange, Cantaloupe Prune Juice, Avocado, Peppers, Non-citrus Fruit | Dark leafy greens, Potatoes | |||
| B7 | Beef liver, Eggs, Salmon, Pork | Whole Grains | Various Nuts | Various Seeds | Avocado | Sweet Potatoes, Corn, Cauliflower, Mushroom | ||
| B9 | Liver, Seafood, Eggs | Whole grains, Fortified cereal | Beans, Peanuts | Sunflower | Fresh Fruit, Orange | Dark leafy greens | ||
| B12 | Fish, Shellfish, Liver, Red meat, Poultry, Eggs, Chicken Liver, Lamb | Milk, 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