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Whole Food Sources and Vitamin B Supplement Recommendations

AUTHOR: Shirly Sinclair

Vitamin B is a complex vitamin consisting of several different essential nutrients. The B vitamins assist with the break down of carbohydrates into glucose that can be used as energy. They also help break down proteins and fats essential to proper nervous system functioning, and promote the overall health of the stomach, skin, eyes, hair, mouth and liver. Adequate intake of all B vitamins is crucial for optimal health.

The Eight B Vitamins and Consumption Guidelines

Thiamine (B1) is found in whole grain cereals and breads, red meat, egg yolks, leafy greens, legumes, corn, brown rice, yeast, berries, grains and nuts. Vegetarians and meat eaters alike can typically consume enough thiamine to meet their daily requirements.

Riboflavin (B2) is also found in whole grain cereal and bread products. Milk, cheese, eggs and meat are other good sources of vitamin B2. Peas are a good plant food source of Riboflavin. Total vegetarians may benefit from the added Riboflavin contained in a complex vitamin B supplement.

Niacin (B3) is mainly found in high protein foods such as meat, fish, milk, eggs, and peanuts. Brewer’s yeast, legumes, potatoes and peanuts are plant foods rich in Niacin. Additional Niacin can be consumed via a complex vitamin B supplement, but care should be taken to avoid toxicity from over-supplementation.

Pyridoxine (B6) is a component of many plant and animal foods. Brown rice, whole grain cereals and breads and soybeans are some plant sources of vitamin B6. Organ meats, fish and butter are some animal foods containing Pyridoxine. Avoid over consumption of vitamin B6 as nerve damage can result.

Folic Acid (B9) is found in a variety of plant and animal foods, including whole grain cereals and breads, liver, and greens. Particular care must be taken by pregnant women to consume enough vitamin B9 to support proper growth and development of the fetus. Folic acid is regularly prescribed by doctors for pregnant women and may be consumed in the form of a complex vitamin B supplement.

Cyanocobalamin (B12) is not found in any plant foods. Rather, it is mainly produced by bacteria. B12 is found in meat, poultry, egg yolk, and milk products. Vegetarians in particular must be careful to consume enough vitamin B12 via a quality vitamin B supplement.

Pantothenic Acid can be consumed by eating whole grain cereals and breads, legumes and meat. It is also produced by bacteria within the intestines, and deficiency is considered a non-issue. Care should be taken to avoid over-consumption however, as diarrhea may result.

Biotin is also produced by intestinal bacteria. It is found in egg yolk, brewers’s yeast, mushrooms, and beef liver, as well as other foods. Deficiency is rare but can occur in particular among indiviudals who consume large quantities of egg whites which deplete the body’s resources of Biotin.

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