Vitamin B, often referred to as the B-complex, is the biggest and most varied family of vitamins. It also comes off sometimes as—dare we say it?—a little dull. It has an unheralded-workhorse reputation attached to it, without the research sizzle that surrounds nutrients such as, say, vitamin D.
But just because vitamin B isn’t constantly under the media spotlight doesn’t make it insignificant. In fact, life as we know it would come to a screeching halt without this family of interrelated compounds that play roles in just about everything the body does.
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Good Sources |
What It Does†The information provided is not an endorsement of any product, and is intended for educational purposes only. NaturesPlus does not provide medical advice and does not offer diagnosis of any conditions. Current research on this topic is not conclusive and further research may be needed in order to prove the benefits described. The conditions and symptoms described may be indicative of serious health problems, and therefore should be brought to the attention of a qualified healthcare practitioner. |
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Biotin (B7) |
Almonds, carrots, eggs, oats, onions, peanuts, salmon, sweet potatoes, tomatoes, walnuts |
Promotes the activity of enzymes, substances that help speed up biochemical reactions; often taken to support healthy nails and hair*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Choline*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
Beef, chicken, cod, collard greens, eggs, salmon, scallops, shrimp, tuna, turkey |
Supports healthy cell membranes and proper fat metabolism while also supporting nervous system health; has been identified as a nutrient many Americans have suboptimal levels of*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Cobalamin (B12) |
Beef, cod, cow’s milk, lamb, salmon, sardines, scallops, shrimp, tuna, yogurt |
Supports brain and red blood cell health; age can lower absorption, while vegan diets often provide inadequate amounts*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Folic Acid (B9) |
Asparagus, beans (dried), broccoli, lentils, spinach, turnip greens |
Supports red blood cell and fetal health; smoking and excessive alcohol intake linked to low levels*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Niacin (B3) |
Beef, brown rice, chicken, lamb, peanuts, salmon, sardines, shrimp, tuna, turkey |
Promotes energy production by converting carbs, fats and proteins into usable forms; helps support blood, nervous system and skin health*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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PABA^ |
Brewer’s yeast, molasses, organ meats, wheat germ; smaller amounts in bran, mushrooms, spinach |
Helps the body utilize amino acids; supports intestinal health*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Pantothenic Acid (B5) |
Avocados, broccoli, chicken, lentils, mushrooms (crimini and shiitake), peas (dried), sweet potatoes, turkey, yogurt |
Required to create coenzyme A, which is essential for energy production; plays a vital role in the body’s usage of fats*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Pyridoxine (B6) |
Bananas, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potatoes, tuna, turkey |
Supports brain, liver and red blood cell health*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Riboflavin (B2) |
Almonds, asparagus, beet greens, soybeans, spinach, turkey, yogurt |
Supports free-radical defenses; required for proper iron metabolism; promotes energy production*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
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Thiamine (B1) |
Barley, beans and peas (dried), lentils, lima beans, oats, sunflower seeds |
Supports nervous system health and plays a role in energy generation; can be destroyed by food processing; excessive alcohol intake linked to deficiency*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. |
^A vitamin-like compound related to the B-complex.
NOTE: Always consult with your healthcare practitioner for help in designing a supplementation program, especially if you have a pre-existing condition.
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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
