A Breakdown on the B Vitamin Complex and Best Food Sources to Stay Energized

Get the buzz on these B’s

The vitamin B complex is made up of 8 different water soluble compounds, derived from our diets, that are required for energy metabolism, DNA synthesis and nervous system function. B vitamins also play a important role in:

Immune function and preventing infections
Cell protection and red blood cell formation
Blood sugar regulation
Synthesis and regulation of hormones and neurotransmitters
Wound healing and tissue repair
Eye health
Vibrant skin and hair
Digestive processes
Balancing energy levels, maintaining endurance and buffering the impact of excessive stress
Protecting the brain against cognitive decline and dementia
Promoting mental health
Essential in pregnancy for proper fetal development and preventing birth defects
Maintaining proper muscle tone
Protecting the cardio-vascular system, strengthening blood vessels and managing cholesterol levels
Reducing cancer risks

Most people ingest adequate B vitamins if they are following a unprocessed, whole food and balanced diet. The best way to get all the different B vitamins is to eat a variety of foods that contain the different B compounds. Vegan and vegetarian diets may need to be supplemented with B12 specifically. Some people choose to further supplement with a B-complex formula for the possible benefits but like everything, more isn’t necessarily better. Because B vitamins are water soluble, the body will eliminate excess amounts through the urine so over doing it is rare but still best to be cautious. B vitamins are found in the highest concentrations in animal foods but there are plenty of whole plant sources available that contain all the necessary B compounds. Examples include:

Dairy such as milk, yogurt and cheese
Eggs
Lean meats including poultry, pork and red meat
Shellfish and fish
Organ meats
Dark leafy greens such as spinach, collards, kale and beet greens
Vegetables such as sweet potatoes, winter squashes, asparagus, broccoli and beets
Avocados
Beans such as chickpeas, black beans and black eye peas
Legumes such as lentils and split peas
Soy products such as soy milk, tofu, edamame and tempeh
Whole grains such as brown rice, quinoa, oats and sweet yellow corn
Nuts and seeds such as sunflower, hemp, chia, pistachios and walnuts
Fruits such as bananas, guava, melons and oranges
Black strap molasses
Wheat germ
red star (nutritional) yeast
Vegemite

Signs of B Vitamin deficiency

cracking around the mouth and scaly skin on lips
Skin rashes
Swelling of tongue
Fatigue and weakness
Anemia
Confusion
Irritability, mood swings and depression
Digestive complaints such as nausea, abdominal cramping, constipation and diarrhea
Numbness or tingling in feet and hands
Memory loss

A closer look at each B

B1 – Thiamine

B1, or Thiamine, is critical for cellular function and metabolism Crucial for the organs including the brain. It plays an important role in nerve, muscle and heart functioning and is actively involved in the processing of carbohydrates. B1 may help protect against dementia, the formation of cataracts and may also be useful for people with hypothyroidism to lessen fatigue. Deficiency is seen mostly in places where white rice and processed grains, not enriched, are a big part of the diet. Deficiency in general can lead to degeneration in the body, increased irritability and agitation, loss of appetite and nausea and muscle weakness.

Foods highest in B1 include:

Lean cuts of pork, poultry and red meats
Salmon, tuna, trout and catfish
Mussels, clams and oysters
Sunflower seeds, flax seed, macadamia nuts and pistachios
Navy beans, black beans, black eyed peas and lentils
Tofu, edamame, soy milk and tempeh
Brown rice, quinoa, oats, cornmeal and whole grain breads
Acorn squash, green peas and asparagus

B2 – Riboflavin

B2, or riboflavin, is essential for energy metabolism and is a primary player in the breakdown of proteins, fats and carbohydrates, helping to absorb nutrients and maintain energy supplies. B2 may help mitigate migraines, reduce cataract formation, support the immune system and promote healthy skin and hair among many other contributions. It is also important for fetal development and a key player in synergistically working with other vitamins and minerals in the body. Deficiency can result in cracked lips, skin lesions and can contribute to iron deficiency anemias along with fatigue, irritability and mood changes.

Foods highest in B2 include:

Lean cuts of beef and pork
Salmon and tuna
Oysters and clams
Eggs
Dairy milk, yogurt and cheese
Tofu, edamame, soy milk and tempeh
Navy and lima beans
White button and Portobello mushrooms
Spinach, kale and beet greens
Broccoli, Asparagus, winter squash, sweet potatoes and green peas
Almonds and sunflower seeds
Coconut water
Avocados
Bananas, grapes and oranges

B3 – Niacin

B3, or Niacin, is involved in processing fat in the body and helps manage cholesterol levels, as well as reducing risk of atherosclerosis. It may lower risk of certain cancers and protect against cognitive decline. Deficiencies can lead to irritability, poor concentration, anxiety, depression, fatigue, diarrhea and skin rashes. Although water soluble, excess niacin can cause skin rashes, prickling and flushed skin and digestive upset and prolonged over use may cause liver damage.

Foods highest in B3 include:

Salmon and tuna
Lean cuts of poultry, pork and red meats
Lentils and soy products
Portobello, button and oyster mushrooms
Brown rice, oats, cornmeal, wheatgerm and whole grain breads
Peanuts, pine-nuts, sunflower seeds, hemp, flax and chia
Avocados
Butternut squash, green peas, sweet and white potatoes
Melons, guava and nectarines

B5 – Pantothenic Acid

B5, or Pantothenic Acid, is required by the body to produce energy from carbohydrates, proteins and fats as well as supporting red blood cell, hormone and neurotransmitter formation and regulation. B5 assists in the absorption of B2, helps in the management of blood cholesterol, improves cognitive functions, can help with chronic stress and helps with wound healing and skin health. Deficiencies are rare but may lead to increased risk of Alzheimers and cognitive decline along with fatigue and irritability.

Foods highest in B5 include:

Lean cuts of poultry, pork and red meat
Salmon, tuna, Trout and snapper
Organ meats
Dairy milk, cheese and yogurt
Shiitake, oyster, button and portobello mushrooms
Lentils and split peas
Lima, navy and soy beans
Sweet potatoes, winter squash and green peas
Avocados
Grapefruits, bananas and guava
Whole grain breads

B6 – Pyridoxine

B6, or Pyridoxine, helps metabolize fats and proteins, helping turn our food into fuel and moderate amino acids for the building blocks of tissue. It is important in red blood cell formation, nerve conduction and can help boost immunity. It works in conjunction with many other compounds in the body and may be a player in reducing cancer risks, supporting the cardio vascular system and maintaining healthy blood vessels, may help with reducing symptoms of autism and can protect against cognitive decline. Deficiencies may lead to anemia, fatigue, depression and lowered immunity.

Foods highest in B6 include:

Salmon, tuna, snapper and mahimahi
Lean cuts of poultry, pork and red meats
Chickpeas and soy
Sweet and white potatoes, winter squash, green peas and spinach,
Avocados
Bananas, mango, pineapple and melons
Pistachios, sunflower seeds and walnut

B7 – Biotin

B7, or Biotin, is important in the processing of glucose and assists in the metabolism of carbohydrates, proteins and fats in our diet. It helps regulates signals sent by cells and is an important player in the production of insulin and protection against diabetes. It is critical in regulating the endocrine system along with promoting brain function. B7 is also touted to be fabulous for skin and hair increasing the vibrancy and shine of our skin, strengthening hair and nails and even reducing acne and fungal infections. Lastly it promotes wound healing and tissue repair in the body. Deficiencies are uncommon but could lead to seizures, skin conditions, brittle nails and hair loss. It is also critical through pregnancy to avoid stunted growth and development.

Foods highest in B7 include:

Organ meats
Lean cuts of pork and poultry
Salmon and tuna
Cheese and yogurt
Eggs
Avocados
Sweet potatoes and cauliflower
Mushrooms
Peanuts and Walnuts
Lentils and split peas
Bananas and berries

B9 – Folate

B9, or Folate, is a vital B vitamin with many functions from proper fetal growth and development, DNA synthesis, nervous system function and production of red blood cells. B9 works with B12 and iron to form healthy red blood cells to carry oxygen through our blood vessels and protects against anemic conditions. B9 may also protect against certain cancer risks and premature aging and cognitive decline. It may also reduce symptoms of depression. Symptoms of deficiency include mouth ulcers, weakness and fatigue, pins and needles in skin, mood changes and memory decline. Furthermore, inadequate intake of B9 can lead to neurological birth defects such as Spinabifda during fetal development. Folate is the name of the naturally occurring compound found in food sources while folic acid is the name given to the synthesized form of B9 found in supplements and fortified foods.

Foods highest in B9 include:

Lean cuts of poultry, red meat and pork
Fish and shellfish
Tofu, edamame, soy milk and tempeh
Chickpeas, black eyed peas, black beans and pinto
Lentils
Turnip and beet greens, collards, endive, leafy lettuce, spinach, choys and kale
Asparagus, broccoli, Beets and green peas
Avocados
Mangoes, oranges, papaya, guava, pomegranate, kiwi and strawberries
Brown rice, oats and sweet corn
Sunflower, chia and hemp seeds
Nutritional yeast

b12 – Cobalamin

B12, or Cobalamin, is an important vitamin in the role of DNA synthesis, red blood cell formation and nervous system functioning. B12 is essential in red blood cell formation and protecting against anemic conditions and also protects against bone mineral loss which can lead to osteoporosis. B12 is a critical vitamin during fetal development and can lower risk of birth defects along with B9. It can protect the brain from decline and may help lessen symptoms of depression. It may also slow affects of macular degeneration and protect eye health along with skin, nail and hair. B12 is also important for balancing energy levels and supporting oxygen transport in the body. Lastly, it can protect heart health. Deficiency is more common in B12, especially as we age and produce less intrinsic factor in the stomach which helps process B12, and is especially hard to come by in a Vegan diet as B12 is often found in animal products. It is often supplemented for these reasons. Deficiencies may lead to anemia, fatigue and weakness, irritability, nausea and loss of appetite, weight loss, pallor, balance loss, memory decline, confusion and neurological symptoms such as numbness and tingling in hands and feet. Long term deficiency can lead to permanent damage to the nervous system. Some amounts of B12 can be stored in the liver.

Foods highest in B12 include:

Scallops, clams, oysters and mussels
Tuna, salmon, snapper, mackerel, trout, sardines and herring
Crab, crayfish, shrimp and lobster
Lean cuts of red meats, pork and poultry
Dairy milk, yogurt and cheese
Eggs
Fortified non dairy milks
Fortified tofu
Fortified cereals
Fortified nutritional yeast
Algae and seaweed, like nori and spirulina
Shiitake mushrooms (limited amounts)

A round up of B super foods

Salmon
Eggs
Yogurt
Sweet potatoes
Avocados
Spinach
Broccoli
Green peas
Asparagus
Sunflower seeds
Peanuts
Brown rice
Soy and soy products
Lentils
Bananas
mushrooms
Nutritional yeast

Most common causes of deficiencies include:

Medications such as proton pump inhibitors
Genetic disorders
Gastro intestinal disease and inflammation such as Crohn’s, Celiacs and IBS
Alcoholism and substance use
Pregnancy
Highly processed diets

What happened to the other B’s?

Vitamins have been designated as a group of compounds that are derived from our diet and are not formed intrinsically. Originally, the B complex included other compounds that have since been determined to be synthesized by the body and designated into other categories, thus the missing B’s!