Vitamin B complex is a group of eight water-soluble vitamins that play a role in various metabolic processes in the body. The eight B vitamins that make up the vitamin B complex are:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (niacin)
- B5 (pantothenic acid)
- B6 (pyridoxine)
- B7 (biotin)
- B9 (folic acid)
- B12 (cobalamin)
Each of these vitamins has its own function in the body, but they often occur together in the same foods. B vitamins help enzymes in our bodies do their jobs and are important for a wide range of cellular functions, like breaking down carbohydrates and transporting nutrients throughout the body.
Most of these vitamins can’t be stored by the body, so it is important to get them from a nutritious diet. The daily values (DVs) of each B vitamin according to the Food and Drug Administration (FDA) in milligrams (mg) or micrograms (mcg) are:
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg NE
- B5: 5 mg
- B6: 1.3 mg
- Biotin: 30 mcg
- Folic acid: 400 mcg DFE
- B12: 2.4 mcg
Most people can get enough B vitamins by eating a variety of nutrient-dense foods. Foods that are rich in B vitamins include:
- Milk
- Cheese
- Eggs
- Liver and kidney
- Meat, such as chicken and red meat
- Fish, such as tuna, mackerel, and salmon
- Shellfish, such as oysters and clams
- Dark green vegetables, such as spinach and kale
- Vegetables, such as beets, avocados, and potatoes
- Whole grains and cereals
- Beans, such as kidney beans, black beans, and chickpeas
- Nuts and seeds
- Fruits, such as citrus, banana, and watermelon
- Soy products, such as soy milk and tempeh
Some B-group vitamins also work together in the body (for example, vitamin B12 and folate or folic acid) . Vitamin B12 has a close relationship with folate, as both depend on the other to work properly. Vitamin B12 is naturally found in animal foods such as fish, shellfish, liver, meat, and eggs.
While B complex offers many health benefits and is essential to the body’s overall function, supplementing with B vitamins does carry some risk, especially at high dosages. Because B vitamins are water-soluble, it’s difficult to overdose on them because your body will flush out the excess. However, it i...
