It is important to have a sufficient intake of B complex vitamins
each day. If fresh food sources are not adequate, fortified foods and
supplements can be suitable dietary additions. The different B vitamins
have different food sources.
Vitamin B1- thiamin
The recommended daily allowance (RDA) of vitamin B1 (thiamin) is 1.2
mg for men and 1.1 mg for women. Rich sources of thiamin include meat,
nuts, and legumes. Beans offer between 0.18 and 0.32 mg of thiamin per
serving. Nuts and seeds are also high in thiamin, with the most popular
nuts providing between 0.12 and 0.26 mg of per serving and sunflower
seeds providing 0.54 mg per serving.. Fruits and vegetables are often
high in thiamin. In addition, many grain and cereal products are
enriched with thiamin.
Vitamin B2- riboflavin
Vitamin B2 (riboflavin) is involved in the conversion of ingested
food into energy. The RDA for riboflavin is 1.3 mg for men aged 19 to 50
years old, and 1.1 mg for women aged 19 to 50 years old. It is present
in many foods, but particularly plentiful in eggs, organ meats, lean
meats, and milk. Riboflavin can also be found in green vegetables and
fortified grains and cereals. Beef liver has 2.9 mg of riboflavin per
serving, an egg has 0.2 mg and a cup of spinach has 0.1 mg of
riboflavin.
Vitamin B3- niacin
Vitamin B3 (niacin) is not stored in the body, so it is important to
consume foods rich in niacin each day. Niacin supports the digestive
system, skin, and nervous function. The RDA of niacin is 16 mg per day
for males over the age of 14 years, and 14 mg per day for non-pregnant,
non-lactating females over 14 years. Foods high in niacin include
mushrooms, dairy products, meat and fish.
Vitamin B5- pantothenic acid
The adequate intake of Vitamin B5 (pantothenic acid) is 5 mg per day
for people over 14 years of age. It is essential for many metabolic
functions. It is found in a broad range of foods, including meats,
potatoes, oats, tomatoes, organ meats, egg yolk, avocado, broccoli,
mushrooms and whole grains. Food processing reduces the quantity of
vitamin B5 in foods.
Vitamin B6 – pyridoxine
Vitamin B6 (pyridoxine) is required for using energy stored in the
liver and muscles and is necessary for haemoglobin synthesis. The RDA of
pyridoxine is 1.3 mg per day for adults between 19 and 50 years of age.
The best sources of vitamin B6 are meats and fish. Pyridoxine is
present in a variety of foods. For example, potatoes have 0.37 – 0.6 mg
of pyridoxine. Bananas have 0.43 mg. Beef liver has 0.76 to 0.78 mg of
pyridoxine per serving. Dairy foods contain very little pyridoxine.
Vitamin B7- Biotin
Vitamin B7 (biotin) is an important cofactor required for cellular
metabolism. In combination with pantothenic acid, it is necessary for
making fatty acids. Biotin is found in meats, eggs, dairy products,
nuts, and legumes. Adequate intake for adults is 30 mcg per day.
Vitamin B9- folate
The RDA for vitamin B9 (folate) is 400 mcg per day for adults. Folate
is water-soluble and cannot be stored in the body therefore, a daily
intake of folate is important. Folate is found in a wide variety of
meats, vegetables, legumes, and fruit. Organ meats such as chicken or
beef liver are particularly rich in folate – chicken liver has 420 to
518 mcg of folate per serving. Yeast extract spreads like vegemite and
marmite are also rich in folate, at 371 mcg per serving. Legumes can be
very good sources of folate – a ¾ cup serving of beans has 271 mcg of
folate per serving. Vegetables, particularly leafy greens, can provide a
good amount of folate – spinach has 121 to 139 mcg per serving, and
turnip or collard greens have 68 to 93 mcg.
Vitamin B12- cobalamine
B12 (cobalamine) is required to synthesize DNA and for healthy blood
cells and nerve function. It is only available in animal-based foods and
fortified foods – this means that strict vegetarians must be
particularly diligent with regards to their vitamin B12 intake. The RDA
for vitamin B12 is 2.4 mcg per day for adults. A serving of ground beef
delivers 2.4 to 2.7 mcg of cobalamine per day, meeting the average
adult’s daily requirement. Milk has 1.2 to 1.4 mcg per serving and 2
large eggs have 1.5 to 1.6 mcg of vitamin B12. Some food sources have
much larger quantities of vitamin B12 – beef or lamb liver has 52.9 to
64.3 mcg of B12 per serving and clams offer an impressive 74.2 grams per
2.5 ounce serving. For vegetarians, many meat and dairy alternatives,
such as soy beverages, are fortified with vitamin B12.