B vitamins are a group of water-soluble vitamins that play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin (e.g., B1, B2, B3 etc.).
B vitamins work with other B vitamins and help your body turn food into energy. They also help make steroid hormones in your body and red blood cells work properly.
Vitamin B foods are essential for good health, particularly for vegetarians. Vitamin B deficiency is fairly common, especially in vegetarians. Vitamin B deficiencies can lead to a number of diseases and conditions, including anemia and depression.
Vitamin B foods are also important for pregnant women and young children because they help prevent birth defects and eye problems.
Vitamin B Deficiency Vitamin B deficiencies are fairly common among people who don’t eat meat or other animal products. In fact, some studies suggest that up to 70 percent of vegans and 30 percent of vegetarians have vitamin B12 deficiencies (1).
Vitamin B deficiencies can cause anemia, fatigue, loss of appetite and neurological problems such as numbness in the hands or feet (2).
The best way to prevent vitamin B deficiency is to eat plenty of foods rich in these nutrients every day.
Vitamin B Foods Vegetarians need to be sure they’re getting enough vitamin B from their diets because it’s not found naturally in plant foods — only animal-based foods contain it naturally. However, many plant-based foods are fortified with fortified with vitamin B12 or other vitamins that aid with digestion
Vitamin B refers to a group of eight essential water-soluble vitamins that are derived from the same precursor, pyridoxine. These vitamins are not stored by the body and must be consumed regularly through diet or supplements. Vitamin B is involved in a wide variety of metabolic processes, including energy production, neurological function and red blood cell production.
Vitamin B deficiency can cause anemia, nerve damage and an increased risk for certain cancers. Vitamin B deficiency is rare in developed countries, but is more common among vegetarians who do not eat meat.
Here is a list of foods with vitamin b:
Poultry, Eggs
Beef Liver
Cheese (low-fat)
Fish (coldwater fish)
Legumes (beans & lentils)
Nuts & Seeds
Vitamin B Complex
The vitamin B complex is a family of essential vitamins that play an important role in many bodily functions. They are referred to as “complex” because they work together in the body. The eight B vitamins include thiamin, riboflavin, niacin, pantothenic acid, pyridoxine (B6), biotin, folate and cobalamin (B12).
Vitamin B Deficiency
A deficiency of vitamin B can lead to a number of health problems including anemia, nerve damage and fatigue (1). A deficiency can also be caused by eating too much raw meat or fish which contains an enzyme that destroys thiamine (vitamin B1). The most common symptoms of a vitamin B1 deficiency include:
Constant hunger
Dry mouth
Persistent headaches
Vitamin B is a group of eight water-soluble vitamins that play an important role in cell metabolism. The B vitamins help keep your body functioning normally and help you maintain energy levels. They also assist in the production of genetic material in cells.
Vitamin B is often referred to as the “stress vitamin” because they help convert protein and carbohydrates into energy, which helps your body cope with stress and other daily challenges.
Vegetarians are at risk of a B vitamin deficiency because many foods that contain these vitamins come from animal sources. However, it’s easy to get enough B vitamins if you eat a variety of foods daily, including fruits and vegetables, whole grains, legumes and nuts.
The B-vitamin family consists of eight water-soluble vitamins that are essential for cell growth and maintenance. They help convert food into energy, keep your heart and nervous system healthy and make it easier to get pregnant.
The B vitamins are:
B1 (thiamine) — Thiamine helps the body convert carbohydrates into glucose for energy. It also helps release glycogen from the liver so your cells can use it for energy. Thiamine may reduce risk of heart disease, stroke, high blood pressure and diabetes.
B2 (riboflavin) — Riboflavin helps you make red blood cells. It’s essential for vision because it helps release vitamin A from its storage site in the liver so your eyes can use it. Riboflavin also plays a role in bone health, skin health and production of antibodies needed to fight infection.
B3 (niacin) — Niacin plays an important role in energy production by helping the body convert carbohydrates into glucose for energy use by all cells in your body. It also helps reduce levels of homocysteine, an amino acid linked with heart disease risk. High levels of homocysteine increase risk for coronary artery disease including heart attack or stroke
Vitamin B Complex Deficiency
Vitamin B complex deficiency can lead to a number of health problems, including anemia and nerve damage. The body needs all eight of the B vitamins for healthy functioning, but vitamin B12 is especially important for supporting nerve and blood cell production.
Vitamin B Foods for Vegetarians
Many foods are fortified with vitamin B12, including some brands of soy milk and nutritional yeast. You can also take a supplement that contains at least 25 mcg (1,000 micrograms) of cyanocobalamin per day.
Vitamin B Complex
The eight vitamins in the B complex are: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate/folic acid (B9) and cobalamin/vitamin B12).
There are three main types of vitamin B: water-soluble vitamins, fat-soluble vitamins and antioxidant vitamins. The water-soluble vitamins include thiamine, riboflavin, niacin, pantothenic acid and biotin; these are excret
Vitamin B-complex deficiency can be a concern for vegans and vegetarians because B vitamins are typically found in animal products. However, there are many vitamin B-rich foods available for vegans and vegetarians.
Vitamin B Complex Deficiency Symptoms
The symptoms of vitamin B complex deficiency include fatigue, anemia, nervousness, irritability and poor memory. The most common symptom is fatigue. It may be difficult to get through the day without feeling tired or fatigued. Anemia is also a common symptom of vitamin B complex deficiency. Anemia occurs when there is not enough oxygen-carrying hemoglobin in the blood because red blood cells are deficient in hemoglobin or because they don’t contain enough iron to carry oxygen throughout the body. Nervousness and irritability are also common symptoms of vitamin B complex deficiency as well as poor memory loss and difficulty concentrating on tasks at hand.
Types of Vitamin B
There are eight different types of vitamins included in this group: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (
How much vitamin B complex do you need?
The recommended daily intake (RDI) for vitamin B12 is 2.4 micrograms for adults and 1.8 micrograms for children aged 1-3 years old. For older children and adults, the RDI is 2.4 micrograms per day.
The RDI for folate is 400 micrograms per day for adults and 300 micrograms per day for children aged 1-3 years old. For older children and adults, the RDI is 400 micrograms per day.
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The RDI for niacin is 17 milligrams per day for men and 14 milligrams per day for women. The RDI for thiamine is 1.2 milligrams per day if you’re an adult and 0.6 milligrams per day if you’re a child under 12 years old.
Vitamin B12:
Vitamin B12 is the most complex of all the vitamins. It is needed for normal red blood cell formation, DNA synthesis and neurological function. As well as being found in meat, it can also be found in eggs, milk and some fortified breakfast cereals.
Vitamin B1 (thiamin):
Thiamin is essential for growth and energy production, as well as being involved in nerve function. Good sources include whole grains, nuts and seeds.
Vitamin B2 (riboflavin):
Riboflavin is also important for growth and energy production as well as being involved in red blood cell formation. Good sources include dairy products, whole grains, legumes and green vegetables.
Vitamin B3 (niacin):
Niacin is required for growth and development as well as the production of energy from carbohydrates, fats and proteins. It can be found in meats such as poultry, fish and liver; whole grains; nuts; seeds; potatoes; bananas; avocados; broccoli; eggs; milk products such as yoghurt or cheese; green leafy vegetables such as spinach or kale; peas or beans
Vitamin B6, also called pyridoxine, is a water-soluble vitamin that helps the body turn food into energy. It also aids in the production of hormones and red blood cells.
Vitamin B6 deficiency can cause nerve damage, anemia and seizures.
The following foods are good sources of vitamin B6:
1 cup (250 mL) cooked kale = 0.69 mg (8% DV)
1 cup (250 mL) cooked kidney beans = 0.59 mg (7% DV).
1 cup (250 mL) cooked spinach = 0.45 mg (5% DV)
1 medium tomato = 0.2 mg (2% DV)
1 large potato = 0.16 mg (2% DV).