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Sources of B Complex Vitamins

The B family are vitamins that should be part of your daily diet. This group of vitamins is important for the nervous and immune systems to function properly. B complex vitamins are vital to the metabolic process of fat, protein and carbohydrate. The group has an important role in the production of enzyme as well. Numerous sources of B complex vitamins are available through various foods and supplements.

  1. Thiamine (B1) & Riboflavin (B2)

    • Sources of vitamin B1 come from supplements and foods such as peanuts, sunflower seeds, wheat bran, whole-grain cereals, brown rice, beef liver, pork, seafood, egg yolk, leafy green vegetables and beans. Zest for Life suggests taking thiamine with the other B vitamins. Thiamine breaks down carbohydrate for energy and supports circulation and blood formation. Without thiamine, the body cannot use oxygen or energy.

      Sources of vitamin B2 include milk, egg, liver, kidneys, green leafy vegetables, cheese, enriched cereals, and yogurt, and supplements. Riboflavin uses oxygen to break down amino acids, carbohydrate and fatty acids. It's also important to cell development, growth and attacks free radicals that can cause damage to cells.

    Niacin (B3)

    • Sources of vitamin B3 include liver, chicken, salmon, lean meats, dried beans, asparagus, seeds, milk, peanuts, whole grains and supplements. Niacin supports proper blood circulation, the metabolism of fats, proteins and carbohydrate, improved cholesterol levels, health skin and nervous system.

    Pantothenic Acid (B5)

    • Food sources of vitamin B5 include beef, salmon, liver, kidney, pork, beans, vegetables, salmon, mahi mahi, halibut, orange roughy, mackerel, eggs, nuts, whole grain cereals, whole rye flour and whole wheat. B5 vitamins are also available as capsules. Pantothenic acid's function is important to the secretion of hormones and maintains healthy skin, muscles and nerves. It also creates lipids and hemoglobin.

    Pyridoxine (B6)

    • Sources of vitamin B6 include pork, poultry, liver, fish, bananas, brown rice, spinach, avocados, whole grain cereals and wheat germ. Pyridoxine supports mental and physical health, as reported by Zest for Life. Vitamin B6 is involved in managing the health of the nervous system, immune system and red blood cells. Pyridoxine capsule supplements are also good sources of the vitamin.

    Biotin (B7)

    • Food sources of biotin consist of beef liver, egg yolk, brewer's yeast, peanuts, cauliflower, bananas, watermelon and grapefruit. Supplements are good sources of B7. The American Cancer Society reports biotin as important to the metabolism of protein and carbohydrate.

    Folic Acid (B9)

    • In addition to folic acid supplements, other sources include the following foods: spinach, broccoli, leafy green vegetables, fruits, nuts, whole grains, beans and liver. Vitamin B9 preserves DNA, produces red blood cells and plays a role in the metabolic process of proteins. B9 partners with B12 in the production of DNA.

    B12

    • Sources of vitamin B12 include fish, meat, liver, milk and eggs. It's available as a supplement as well. Vitamin B12 supports growth and development, releases energy into the body and supports proper function of the nervous system.

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