Learn about the first step to ensuring that you have enough B vitamins, by making sure that you are eating foods high in B vitamins.
There are eight B Vitamins that are essential to maintaining health and well-being. Each B vitamin has its own role in the human body, but overall have the biggest impact on energy levels, brain functioning, hormone production and cellular metabolism. Read below to learn more about each B vitamin and what foods to naturally support healthy B vitamin levels.
Vitamin B1 (Thiamine)
Vitamin B1, also known as thiamine is essential for energy production by helping convert the nutrients we eat to fuel. Though low thiamine is uncommon, a deficiency can impact the heart, the brain, the nervous system, as well as your energy levels. Foods high in Vitamin B1 include:
- Blackstrap molasses
- Pork
- Legumes
- Sunflower seeds
- Brazil nuts
- Oatmeal
Vitamin B2 (Riboflavin)
Vitamin B2, also known as Riboflavin is also involved in energy production. Specifically, vitamin B2 helps covert carbohydrates into ATP. ATP is then utilized in the body directly as energy, especially for the muscles. Foods high in Vitamin B2 include:
- Organ meats
- Mushrooms
- Fish/shellfish
- Seaweed
- Millet
- Wild Rice
- Legumes
- Seeds
- Milk
- Spinach
Vitamin B3 (Niacin)
Vitamin B3, also known as Niacin, guess what, also is involved in energy production. Compared to Vitamins B1 & B2, niacin acts on cellular metabolism. It also acts as an antioxidant, which helps repair DNA. Foods high in Vitamin B3 include:
- Fish
- Poultry
- Organ Meats
- Legumes
- Oat bran
- Avocados
- Dates
- Prunes
- Figs
Vitamin B5 (Pantothenic acid)
Vitamin B5, also known as Pantothenic acid is specially used for converse of fatty acids into energy. It is also used for the conversation of proteins and carbohydrates into fuel as well. Foods high in Vitamin B5 include:
- Organ meats
- Eggs
- Broccoli
- Legumes
- Mushrooms
- Poultry
- Beef
- Fish
Vitamin B6 (Pyridoxine)
Vitamin B6, also known as Pyridoxine works in conjunction with other B vitamins to break down proteins, carbohydrates, and fat in energy. It is also essential for immune function, brain development, and mood support. Foods high in Vitamin B6 include:
- Poultry
- Legumes
- Organ Meats
- Beef
- Fish
- Egg Yolk
- Walnuts
Vitamin B7 (Biotin)
Vitamin B7, more commonly known as Biotin supports health hair, nails and skin. It also helps break down carbohydrates, fats and proteins into energy. Foods high in Biotin include:
- Egg yolk
- Liver
- Unpolished rice
- Nuts
- Whole grains
Vitamin B9 (folate)
Vitamin B9, more commonly known as folate is essential for brain and spinal cord development of pregnant females or who are actively try to conceive. It is also essential for red and white blood cell production, DNA and RNA production, and the break down of food into energy . Foods high in Folate include:
- Leafy greens, raw
- Sprouts
- Berries
- Chicken liver
- Beef liver
- Asparagus
- Orange
- Legumes
Vitamin B12 (Cobalamin)
Last but not least, Vitamin B12, also known as Cobalamin. It is important for red blood cell and DNA production, brain and neurological functioning, and fat and protein metabolism. If you don’t eat meat or seafood, Vitamin B12 is not stored in the body for long periods of time. It is recommended in those who do not eat meat to continually supplement with Vitamin B12 to prevent Vitamin B12 deficiency. Foods high in Vitamin B12 include:
- Organ Meats
- Beef
- Oysters, Crab
- Salmon, Sole
- Pork
- Poultry
- Egg yolk
The best way to ensure that you are eating foods high in B vitamins is to eat a diverse diet. Depending on the individual, some people have a hard time absorbing B vitamins or are taking a medication that inhibits absorption (most famously oral contraceptive pills). If this is you, supplementing with B Vitamins might be necessary. Feel free to check out my supplements page. You can also easily order through Fullscript or Wellevate, which are both online practitioner grade supplement dispensaries.
LEARN MORE:
THE GUT MICROBIOME OF KIDS & INFANTS
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