B vitamins are water-soluble vitamins that are important for various bodily processes. They are found in many unprocessed foods and can also be taken as dietary supplements.
Every day, your body needs to get the right amount of vitamins and nutrients to keep it healthy and working well. Of the 13 vitamins that your body needs, eight of them are B vitamins. They are:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folate/folic acid (B9)
- Cyanocobalamin (B12)
The many benefits of B vitamins come from their ability to help your body turn energy-yielding nutrients — such as carbohydrates — into fuel. Without them, your body wouldn't have enough energy.
Why You Need B Vitamins
Vitamin B plays a special role in your body. First of all, B vitamins help enzymes (which break down what you eat and drink) with several functions, including:
- Releasing energy from proteins, carbohydrates, and fats
- Breaking down amino acids
- Moving oxygen and energy around your body
B vitamins also help your cells grow and multiply. Some B vitamins also aid the body’s production of hemoglobin, which is important for red blood cells. Hemoglobin gives blood its red color and also helps transport oxygen throughout your body.
Some other health benefits of B vitamins include:
Immune function
Vitamin B6, or pyridoxine, supports biochemical reactions in your immune system. Taking this B vitamin as a supplement has been proven to boost immune response in people who are critically ill.
Brain health
Data from studies suggests that the more B vitamins there are in your blood, the better you will perform at tests involving memory, problem-solving, and word and sentence formation.
Disease prevention
Vitamins B6 and B12 appear to play roles in reducing the risk of heart disease and certain types of cancer. However, there is also research to suggest that long-term use of these two B vitamins might increase lung cancer risk in men.
What Are Some Foods With B Vitamins?
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body can't store all of the B vitamins, it's important that you continuously get them through your diet. Here are five foods high in B vitamins:
Whole grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
- Brown rice
- Barley
- Millet
Eggs
Eggs are a good source of B vitamins, especially pantothenic acid (B5) and cyanocobalamin (B12).
Two large eggs provide 46% of your daily vitamin B12 needs and 39% of your daily vitamin B2 needs.
Legumes
Legumes are a food group including beans, lentils, and garbanzo beans. In addition to being a rich source of B vitamins, legumes can also help lower your blood sugar and cholesterol.
Citrus fruits
Citrus fruits, such as oranges, clementines, and lemons, contain at least six of the eight B vitamins. They contain:
- Thiamin (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Folate or "folic acid" (B9)
Avocados
Avocados contain almost 20 vitamins and minerals. Just one cup of avocados (150 grams) contains 30% of your daily folate requirement and 23% of your daily vitamin B6 needs. Other health benefits of avocados include:
- Eye protection
- Weight loss
- Mood boost
- Energy
- Heart health
- Bone strength
Meat, poultry, and fish
Meat (pork, beef, etc.), poultry (chicken, turkey, etc.), and fish (tuna, salmon, etc.) are excellent sources of vitamins B3, B6, and B12. They also contain other important minerals such as potassium, chromium, iron, selenium, and zinc.
Fortified breakfast cereals
Many types of breakfast cereals are fortified with various B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6, folate, and vitamin B12.
Liver
Animal liver is an excellent source of thiamin (vitamin B1) and folate. Eating liver can also provide vitamin A, riboflavin, copper, iron, and choline.
How Cooking Methods Affect B Vitamin Content in Food
B vitamins are water-soluble, meaning that if you cook your foods in water — either by steaming, boiling, simmering, or poaching your food — it may lower the amount of vitamin B in your meal.
Grilling meats helps you avoid water, but meats can lose B vitamins through the juices that drip off. If you're concerned, try to collect the juices from the cooking process.
If you choose to roast your meat, the high temperatures and long roasting time in your oven can cause a huge decline in vitamin B levels in your food.
Safety and Side Effects of Vitamin B
Safety of Essential B Vitamins | ||
B Vitamin Type | Daily Recommended Dose | Risks |
| Thiamin (B1) | Men: 1.2 mg/day Women: 1.1 mg/day (more if you're pregnant) | Vitamin B1 can cause:
|
| Riboflavin (B2) | Men: 1.3 mg/day Women: 1.1 mg/day (more if you're pregnant) | Too much B2 may cause:
|
| Niacin (B3) | Men: 16 mg/day Women: 14 mg/day (more if you're pregnant) | Too much B3 can cause:
|
| Pantothenic acid (B5) | Men: 5 mg/day Women: 5 mg/day (more if you're pregnant) | Too much B5 may cause:
|
| Pyridoxine (B6) | Men: 1.3 mg/day (more if you're 50+) Women: 1.3 mg/day (more if you're 50+ or pregnant) | Too much B6 can cause:
|
| Biotin (B7) | Men: 30 mcg/day Women: 30 mcg/day (more if you're breastfeeding) | In rare cases, too much biotin can cause:
|
| Folate and folic acid (B9) | Men: 400 mcg Women: 400 mcg (more if you're pregnant or breastfeeding) | Too much B9 can cause:
|
| Cobalamin (B12) | Men: 2.4 mcg Women: 2.4 mcg (more if you're pregnant or breastfeeding) | Too much B12 can cause:
|
Vitamin B FAQs
What food has the most B vitamins?
It depends on which type of vitamin B you want to get. Animal products such as meat, dairy, and eggs are a good source of some types of B vitamins, and so are fortified breakfast cereals.
How can I raise my vitamin B levels fast?
If you have a vitamin B deficiency, it is most likely to be a folate or B12 deficiency. First, try to make changes to your diet to try to get more vitamin B through your food. But your doctor may recommend a vitamin B12 injection, oral medication, or nasal spray to get your B12 levels back to normal.
What drink is highest in B12?
Fortified nondairy milks are often rich in B12.
Which dry fruit is rich in vitamin B12?
Most dry fruits do not contain B12.
