Types And Sources Of Vitamin B

• Thiamin (Vitamin B1)
• Riboflavin (Vitamin B2)
• Niacin (Vitamin B3)
• Pantothenic Acid
• Vitamin B6
• Biotin (Vitamin B7)
• Folate and Folic Acid
• Vitamin B12

Thiamin (Vitamin B1)

Thiamin helps:

• Break down and release energy from food
• Maintain a healthy nervous system

Good sources of thiamin include:

• Peas
• Fresh fruits like bananas and oranges
• Nuts
• Wholegrain breads
• Fortified breakfast cereals
• Liver (avoid during pregnancy)

Riboflavin (Vitamin B2)

Riboflavin supports:

• Healthy skin, eyes, and nervous system
• Energy release from food

Good sources of riboflavin include:

• Milk
• Eggs
• Fortified breakfast cereals
• Mushrooms
• Plain yogurt

Note: Riboflavin is sensitive to UV light, so it’s best to store these foods out of direct sunlight.

Niacin (Vitamin B3)

Niacin aids in:

• Releasing energy from food
• Maintaining healthy skin and nervous system

Good sources of niacin include:

• Meat
• Fish
• Wheat flour
• Eggs

There are two forms of niacin: nicotinic acid and nicotinamide, both found in food.

Pantothenic Acid

Pantothenic acid helps the body release energy from food and has other important functions.

Good sources include:

• Chicken
• Beef
• Liver and kidneys (avoid liver during pregnancy)
• Eggs
• Mushrooms
• Avocados
• Fortified breakfast cereals

Vitamin B6

Vitamin B6 (pyridoxine) supports:

• The body’s use and storage of energy from proteins and carbohydrates
• The production of hemoglobin, which carries oxygen in red blood cells

Good sources of vitamin B6 include:

• Pork
• Poultry (e.g., chicken or turkey)
• Fish
• Peanuts
• Soybeans
• Wheatgerm
• Oats
• Bananas
• Milk
• Fortified breakfast cereals

Biotin (Vitamin B7)

Biotin helps the body produce fatty acids, though it’s needed in only small amounts. The bacteria in your gut can also produce biotin, so dietary intake may not be necessary.

Good sources of biotin include:

Various foods, but typically in small amounts.

Folate and Folic Acid

Folate, or vitamin B9, is crucial for:

• Forming healthy red blood cells
• Reducing the risk of birth defects like spina bifida in unborn babies

A deficiency in folate can lead to folate deficiency anemia.

Good sources of folate include:

• Broccoli
• Brussels sprouts
• Leafy green vegetables (e.g., cabbage, kale, spinach)
• Peas
• Chickpeas and kidney beans
• Liver (avoid during pregnancy)
• Fortified breakfast cereals

Vitamin B12

Vitamin B12 plays a key role in:

• Producing red blood cells and maintaining the nervous system
• Releasing energy from food
• Working with folate in the body

A deficiency in vitamin B12 can lead to vitamin B12 deficiency anemia.

Good sources of vitamin B12 include:

• Meat
• Fish
• Milk
• Cheese
• Eggs
• Fortified breakfast cereals

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