Food High in Vitamin B


Vitamin B is a complex made up of several parts unlike single vitamins. Each part of the complex or family has a different function. Foods can be used to supplements most of the B family members.


  • The vitamin B complex or family is made up of: B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-12 (cyanocobalamin), B-13 (orotic acid), pangamic acid, laetrile, biotin, choline, inositol, folic acid and PABA


  • The vitamin B complex has many functions, but mainly it is essential to the nervous system. The nervous system contributes to healthy brain function, circulation, energy production, balancing blood sugars and most important the body's ability to handle stress.


  • Most vitamin B members have foods associated with them that supplement the body, but PABA, B12, B13, laetrile and pangamic acid have no foods associated with them and must be taken as supplements.


  • The following food chart shows each member of the B family and the foods associated with that member.

Expert Insight

  • Always take supplements with food. Foods might not provide enough of a particular member of the B family, so individual supplements might need to be added. Digestion and assimilation of the food will decrease the amount the body will actually receive, thereby adding a need for supplements.

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  • Book: Nutrition Almanac, Nutrition Search, Inc., John D. Kirschmann, McGraw-Hill 1979
  • Book: A Guidebook To Clinical Nutrition, Timothy Kuss, Ph.D., 1992
  • Photo Credit Microsoft Clipart
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