You’ve probably heard of some well-known B vitamins, but did you know that there are eight? B vitamins are water-soluble, meaning they dissolve in water and are not stored in the body but sent to tissues. These vitamins play a role in many organs and systems in the body. They help with the body’s metabolism, which includes converting food into energy, creating new blood cells, and maintaining healthy skin cells, brain cells, and other body tissues.
Although they work together in the body- usually in the form of vitamin B groups- they perform their functions. B vitamins are found in plant and animal foods, but this article will show you how to get B vitamins from plant-based food sources.
Read on to find out what each vitamin does in the body and the best food sources for each particular B vitamin. According to the U.S. Food and Drug Administration, here are the recommended daily amounts for each type of vitamin.
Vitamin name
The recommended daily allowance for adult women
Recommended daily allowance for adult males
Thiamine (vitamin B1)
Over 19 years old
1.1mg
Over 19 years old
1.2mg
Riboflavin (vitamin B2)
Over 19 years old
1.1mg
Over 19 years old
1.3 mg
Niacin (vitamin B3)
Over 19 years old
14mg
Over 19 years old
16mg
Pantothenic acid (vitamin B5)
Over 19 years old
5 mg
Over 19 years old
5 mg
Vitamin B6 (pyridoxine)
19-50 years old
1.3 mg
Age 51 and older, 1.5 mg
19-50 years old
1.3 mg
Age 51 and older, 1.7 mg
Biovitamin (Vitamin B7)
Over 19 years old
30 micrograms *
Over 19 years old
30 micrograms *
Folate (vitamin B9)
Over 19 years old
400 micrograms
Over 19 years old
400 micrograms
Vitamin B12 (cobalamin)
Over 14 years old
2.4 micrograms per day
Over 14 years old
2.4 micrograms per day
- Biocavitamin does not provide the recommended daily allowance because there is not enough evidence to indicate the amount most healthy people need daily. Instead, adequate intake (AI) levels are used. This level is considered to ensure proper nutrition.
thiamine (vitamin B1)
Thiamine was the first B vitamin discovered by scientists, hence the name B1. Thiamine is essential for a healthy nervous system, heart, and brain function. It also helps the body convert food into energy. Fortunately, thiamine deficiency is very rare in first-world countries, although certain medical conditions may pose a problem, such as alcoholism, Crohn’s disease, and anorexia.
Food sources of thiamine include:
pea
nuts
Dried bean
soybean
Whole wheat cereals (many entire wheat foods are fortified with thiamine)
lentil
bean
bread
rice
yeast
Thiamine is sensitive to high temperatures and long cooking times; It can also run off if submerged in water. In food processing, this step can be dispensed with. This is why many processed whole grains are high in thiamine.
riboflavin (vitamin B2)
Gut bacteria can produce small amounts of riboflavin but not the recommended dose. Riboflavin is essential for cell growth, energy production, and the breakdown of fats, steroids, and drugs. Riboflavin deficiency is rare in the United States but often co-occurs with other nutrient deficiencies. The risk of riboflavin deficiency is higher for vegans who don’t eat green vegetables or nuts. Most fortified foods contain riboflavin, which is also found in nuts and green vegetables.
Plant food sources of riboflavin (vitamin B2) include:
Fortified cereals and bread
almond
spinach
Riboflavin is sensitive to light, and excessive exposure to sunlight should be avoided. Because riboflavin is exposed to light, milk cartons have been switched to less opaque materials that allow less light to be absorbed into the product.
niacin (vitamin B3)
Nicotinic acid comes in two primary forms: nicotinic acid and nicotinamide or nicotinamide. Both conditions can be found in food, and there are related supplements. The body converts the amino acid tryptophan into niacinamide. Niacin (vitamin B3) has been shown to help lower LDL cholesterol, increase HDL cholesterol, and provide overall heart health benefits. There is little concern when niacin is taken from food, but when it is taken in supplements, it may cause various effects. Consult your doctor before starting or changing your accessories.
Plant food sources of niacin (vitamin B3) include:
Brown rice
Fortified cereals and bread
Nuts and seeds
bean
banana
pantothenic acid (vitamin B5)
The body needs pantothenic acid to produce proteins and fats. It also synthesizes cholesterol, amino acids, and fatty acids and assists in other metabolic functions. Pantothenic acid can be made in small amounts by bacteria in the gut, but not enough to meet the required intake. Almost all plant and animal foods contain pantothenic acid in varying amounts. Deficiency is rare in the United States but can impact severely malnourished people.
Plant-based food sources of pantothenic acid (vitamin B5) include:
mushroom
Sunflower seed
avocado
Fortified breakfast cereal
, vitamin B6 (pyridoxine)
The body cannot produce vitamin B6 on its own, so it must be taken from food or supplements. The body needs vitamin B6 to metabolize protein, fat, and carbohydrates. Vitamin B6 also helps make red blood cells. Because of its role in making red blood cells, vitamin B6 may help prevent and repair anemia. Studies on using B6 to repair anemia are limited, but the results have been promising.
Plant food sources of vitamin B6 (pyridoxine) include:
chickpea
potato
Fortified cereals
Some vegetables and fruits, incredibly dark leafy vegetables, bananas, papaya, orange, and cantaloupe
biological vitamins (vitamin B7)
Vitamin B7 is more commonly referred to as a natural vitamin and is primarily involved in hair, skin, and nail growth. Although a lack of vitamins can cause hair loss and skin and pin problems, there isn’t enough data to support these claims, according to the NIH report. Biovitamins do help break down fats, carbohydrates, and proteins in food. Biologic vitamin deficiency is rare in the United States, but medical conditions, such as alcohol abuse, can increase the risk of biologic vitamin deficiency.
Plant-based food sources of vitamins (vitamin B7) include:
avocado
Sweet potato
Nuts and seeds
Soybeans and other pods
Whole wheat and cereals
cauliflower
banana
mushroom
Cooking can lead to natural vitamin failure, so eating raw or less processed foods containing natural vitamins is recommended.
, folic acid salt (vitamin B9)
Folate is the natural form of vitamin B9. Folate is a synthetic form of folate found in fortified foods and supplements. Folic acid is more easily absorbed than folate, located in food, at 85% and 50% absorption rates, respectively. Folate helps form DNA and helps make red blood cells. Folic acid plays a vital role in pregnancy and rapid growth during fetal development. Women of childbearing age who intend to have children are advised to take folic acid supplements and eat foods rich in folate. The U.S. Food and Drug Administration requires manufacturers to add folic acid to fortified cereals.
Natural plant food sources of folate (vitamin B9) include:
Dark green leafy vegetables (spinach, kale, Roman lettuce, asparagus, broccoli)
legumes
peanut
Sunflower seed
Fresh fruit and juice
Whole wheat food
Although folate is known as B9, don’t get confused: there are only eight B vitamins.
, vitamin B12 (cobalt amine element)
B12 is found in animal foods but can also be found in certain fortified foods and supplements. Vitamin B12 is an essential nutrient for red blood cells and DNA formation. It also plays a vital role in maintaining nervous system function. Once B12 reaches the stomach, when consumed in food form and digestion begins, many reactions occur that allows B12 to be absorbed in the small intestine. People who do not eat meat, milk, eggs, and other animal foods may need to take vitamin B12 supplements.
Plant food sources of B12 (cobalamin) include:
Nutritive yeast
Fortified breakfast cereal
Fortified non-dairy milk
Most multivitamins contain every B vitamin, and some include as much as 100% of the daily value of B vitamins. B vitamins are essential for daily bodily function. Each vitamin has its important role in the body, but when taken together as a group of B vitamins, they are better absorbed, leading to superior health benefits. Some studies suggest that B-group supplements may be the best option. Consult your primary medical health provider before adding supplements to your diet.