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Meet the B Vitamins

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.


Good Sources

What It Does†

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*


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*

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*

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*

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*


Brewer’s yeast, molasses, organ meats, wheat germ; smaller amounts in bran, mushrooms, spinach

Helps the body utilize amino acids; supports intestinal health*

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*

Pyridoxine (B6)

Bananas, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potatoes, tuna, turkey

Supports brain, liver and red blood cell health*

Riboflavin (B2)

Almonds, asparagus, beet greens, soybeans, spinach, turkey, yogurt

Supports free-radical defenses; required for proper iron metabolism; promotes energy production*

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*


^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.

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