B Vitamins

Why and How You Need It!


There are numerous vitamins that our body requires to stay fit and healthy. From vitamin C to vitamin D, and even vitamin A, we have heard about the importance of consuming food’s rich in vitamins all our lives.


Not just that, but the hype created since our childhood on eating green veggies and healthy food’s to consume the essential vitamins in our body has certainly been justified with our growing age and the body’s need for healthy nutrients and vitamins.


Yet, with all the other vitamins being idealized for the most consumption at different ages or stages of life, do you know where vitamin B and vitamin B food’s stand? We all know how citrus fruits like oranges and lemons offer vitamin C, which is essential for healthy immunity.


Among the eight types of B vitamins, a study also shows that the deficiency of vitamin B12 is widespread and alarming. Yet, the knowledge about the importance of vitamin B, vitamin B function, and vitamin B food’s isn’t widely understood.


But don’t worry, we’re here to help you explore all that and much more about vitamin B below in detail!






Vitamins, B Vitamin Complex, and Their Importance


Vitamin B or B vitamins are an essential part of the B vitamin group that helps maintain our body’s health and well-being. Similar to other vitamins, B vitamins are considered as a building block for a healthy body.


These vitamins are a class of water-soluble vitamins that serve in cell metabolism and synthesis of red blood cells. Thus, their direct impact is on our energy levels, brain function, and cell metabolism.


Each of the B vitamins may have a similar name, but they serve as chemically distinct compounds that coexist in the same food.


While each of the B vitamins serves differently to benefit our body, consuming them altogether through dietary supplements is referred to as vitamin B complex.


In comparison, individual B vitamin supplements may be referred to as specific numbers, i.e., B1, B2, etc. Apart from these, each of the individual B vitamins is also recognized by their name.


While each of these B vitamins serves differently for our body’s health, they are also equally crucial. Vitamin B benefits and importance includes:








  • Proper functioning of the body’s cells


  • Metabolism (conversion of food into energy)


  • Creation of new blood cells


  • Maintaining healthy skin cells, brain cells, and other body tissues.


Different B Vitamins




Before we go ahead and explore how you can rightly consume vitamin B food’s and vitamin B complex food’s, let’s explore the type of B vitamins that our body needs for different functions.






In total, there are eight types of vitamin B, which are equally crucial for our body and its proper/healthy functioning in every way. These B vitamins are named/numbered as:

  • Thiamin (B1)


  • Riboflavin (B2)


  • Niacin (B3)


  • Pantothenic acid (B5)


  • Pyridoxine (B6)


  • Biotin (B7)


  • Folate or ‘folic acid’ when included in supplements (B9)


  • Cyanocobalamin (B12).



While each of these B vitamins offers different benefits to the body, they can be consumed as a whole through vitamin B complex food’s and supplements too.



The Right Intake and Consumption


Expert research shows that our body can’t store most of the B vitamins. Hence, daily consumption of all these vitamins through B vitamin food’s is crucial for maintaining our health.


However, this doesn’t mean that you can randomly choose the amount of each of these vitamins you consume daily. Instead, good health can only be maintained if these vitamins are consumed in a certain amount daily.


While the best time to consume B vitamins and the B vitamins benefits is right after you wake up. However, depending on your source of consumption, you can cater to consuming the vitamins right after you wake up or with/after breakfast.





According to the Food and Drug Administration (FDA), the ideal daily value (DV) of B vitamin consumption for adults and children in milligrams (mg) or micrograms (mcg) is mentioned in the below chart:






This DV chart for vitamin B is only ideal for adults and children aged 4+. Apart from that, pregnant women or those that are breastfeeding should consult a doctor for the right DV of B vitamin.


The Sources


Once you understand how much B vitamin food’s actually benefits the body and exactly how it can be consumed along with the right amount of daily B vitamin intake, it’s time to explore the different sources to help you consume these vitamins.


The good thing about consuming the essential dose of B vitamins is that they are easily consumable through food’s and B vitamin complex supplements.


However, according to the B vitamin deficiency, it is crucial to consume the right B vitamins to handle the deficiency and maintain your body’s optimal health. Below are the food’s that consist of B vitamins according to different ratios.


  • Highest Ratio of B Vitamins In: meat, eggs, and other dairy products. Unprocessed sugar and coconut flour/s also comprise of more B vitamins.


  • Specifically Added B Vitamin Foods are: Processed sugar and white flour may have lesser B vitamins overall. Therefore, US law promotes B vitamins thiamine, riboflavin, niacin, and folic acid during the processing of white flour.


  • This kind of processed flour with specific B vitamins is called enriched flour. Moreover, turkey, tuna, and liver also comprise of concentrated B vitamins.


Other sources


  • Legumes (pulses or beans)


  • whole grains


  • Potatoes


  • Bananas
  • chili peppers


  • tempeh


  • nutritional yeast


  • brewer’s yeast


  • molasses


You must not rely on the information on our website as an alternative to medical advice from your doctor or other professional healthcare provider


If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider


If you think you may be suffering from any medical condition, you should seek immediate medical attention


Consuming Vitamin B through Dietary Supplements


While these can be major sources of B vitamins for individuals who want to overcome B vitamin deficiency through natural food’s, it isn’t quite the same ideal practice within B vitamins in plant products.


Hence, with vegans focusing mainly on plant products, there’s a greater chance of them facing B vitamin deficiency. The best solution for such people to overcome their vitamin B deficiency is to consume dietary supplements.




Although most multivitamin supplements contain B vitamins, making it enough for an individuals’ daily vitamin B needs. Yet, to overcome vitamin B deficiency, it is ideal to consume B vitamin supplements and energy drinks only.


Even a Trusted Source suggests that overcoming the vitamin B deficiency can be easier for individuals by consuming B vitamin food’s and the B-complex vitamin supplements. In this way, even if a person has a single B vitamins deficiency, our body continues to achieve enough daily doses of all the other vitamins.


However, experts suggest that you should always consult with a trusted dietitian or doctor before starting the daily consumption of vitamin B supplements.




While there’s a lot more to explore about vitamin B deficiency and vitamin B complex food’s combination for the best consumption ratio, having this major insight can be enough for anyone to start taking vitamin B seriously for everyday intake.


 So go ahead and have the essential daily dose of vitamin B food’s in your diet to ensure a healthy body and life!


Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out.

Spread the love

2 thoughts on “B Vitamins

  1. Carolyn says:

    Thanks for your in-depth review of the B vitamins. According to the chart in your post, biotin is needed in the largest quantity. Is there a food in particular that we can be eating to get the highest quantity of biotin? It looks like niacin and folate have a very low quantity of the vitamin that is necessary for daily use, compared to biotin. 

    • Wholeearthgoodness says:

      Hello Carolyn,

      There are plenty of foods that are rich in biotin and this involves foods such as fruits, strawberries, avocados, raspberries and tomatoes. Oatmeal contain adequate levels along with nuts such as pecans and peanuts which should be eaten sparingly. Overall, its great to eat a variety of fruits and vegetables:)

Leave a Reply

Your email address will not be published. Required fields are marked *