Vitamin B, often referred to as the B-complex, is the biggest and most varied family of vitamins. It also comes off sometimes as—dare we say it?—a little dull. It has an unheralded-workhorse reputation attached to it, without the research sizzle that surrounds nutrients such as, say, vitamin D.
But just because vitamin B isn’t constantly under the media spotlight doesn’t make it insignificant. In fact, life as we know it would come to a screeching halt without this family of interrelated compounds that play roles in just about everything the body does.
|
|
Good Sources |
What It Does† |
|
Biotin (B7) |
Almonds, carrots, eggs, oats, onions, peanuts, salmon, sweet potatoes, tomatoes, walnuts |
Promotes the activity of enzymes, substances that help speed up biochemical reactions; often taken to support healthy nails and hair* |
|
Choline* |
Beef, chicken, cod, collard greens, eggs, salmon, scallops, shrimp, tuna, turkey |
Supports healthy cell membranes and proper fat metabolism while also supporting nervous system health; has been identified as a nutrient many Americans have suboptimal levels of* |
|
Cobalamin (B12) |
Beef, cod, cow’s milk, lamb, salmon, sardines, scallops, shrimp, tuna, yogurt |
Supports brain and red blood cell health; age can lower absorption, while vegan diets often provide inadequate amounts* |
|
Folic Acid (B9) |
Asparagus, beans (dried), broccoli, lentils, spinach, turnip greens |
Supports red blood cell and fetal health; smoking and excessive alcohol intake linked to low levels* |
|
Niacin (B3) |
Beef, brown rice, chicken, lamb, peanuts, salmon, sardines, shrimp, tuna, turkey |
Promotes energy production by converting carbs, fats and proteins into usable forms; helps support blood, nervous system and skin health* |
|
PABA^ |
Brewer’s yeast, molasses, organ meats, wheat germ; smaller amounts in bran, mushrooms, spinach |
Helps the body utilize amino acids; supports intestinal health* |
|
Pantothenic Acid (B5) |
Avocados, broccoli, chicken, lentils, mushrooms (crimini and shiitake), peas (dried), sweet potatoes, turkey, yogurt |
Required to create coenzyme A, which is essential for energy production; plays a vital role in the body’s usage of fats* |
|
Pyridoxine (B6) |
Bananas, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potatoes, tuna, turkey |
Supports brain, liver and red blood cell health* |
|
Riboflavin (B2) |
Almonds, asparagus, beet greens, soybeans, spinach, turkey, yogurt |
Supports free-radical defenses; required for proper iron metabolism; promotes energy production* |
|
Thiamine (B1) |
Barley, beans and peas (dried), lentils, lima beans, oats, sunflower seeds |
Supports nervous system health and plays a role in energy generation; can be destroyed by food processing; excessive alcohol intake linked to deficiency* |
^A vitamin-like compound related to the B-complex.
NOTE: Always consult with your healthcare practitioner for help in designing a supplementation program, especially if you have a pre-existing condition.
