Vitamin B includes eight water-soluble vitamins that involve many bodily functions. These vitamins are known as the B-complex vitamins. Lack of vitamin B is relatively rare in developed countries. Deficiency can occur in people with poor dietary habits, some medical conditions, or impaired nutrient absorption.
Vitamin B is especially important for vegetarians and vegans because some B vitamins are primarily found in animal-derived foods.
B vitamins
- B1 Thiamine – supports nerve functions and converts carbohydrates into energy. The best sources are legumes, nuts, seeds, and whole grains.
- B2 Riboflavin – supports healthy skin, eyes, and nerve functions. The best sources are leafy greens, nuts, legumes, and whole grains.
- B3 Niacin – supports energy metabolism, digestion, cell signaling, and repairs DNA. The best sources are meat, fish, beef liver, mushrooms, green beans, lentils, chickpeas, black beans, and almonds.
- B5 Pantothenic Acid – supports fatty acids connection, cholesterol, and some hormones. The best sources are meat, beef liver, egg yolks, salmon, tuna, cow’s milk, greek yogurt, avocado, and mushrooms.
- B6 Pyridoxine – supports amino acid metabolism, production of red blood cells, and neurotransmitter synthesis. The best sources are meat, fatty fish, ut, spinach, walnuts, and avocado.
- B7 Biotin – maintains healthy hair, skin, and nails. Supports metabolism. The best sources are egg yolks, organs, fatty fish, meat, almonds, walnuts, full-fat dairy products, broccoli, cauliflower, spinach, and avocado.
- B9 Folate – supports DNA synthesis, production of red blood cells, and cell division. The best sources are leafy greens, asparagus, beef liver, pumpkin seeds, brussels sprouts, broccoli, avocado, legumes, and lemons.
- B12 Cobalamin – supports nerve function, brain health, production of red blood cells, and DNA synthesis. Prevents anemia. The only natural sources are animal products ergo meat, fish, eggs, and dairy products.
You should read also our guide for iron.
The best is to get B vitamins from the food, but if you choose supplements, make sure they are good quality.
NOTE: If you have medical conditions or medications, talk to your health personnel before taking any supplements.