Some Fish Contains More Vitamin B Than Others
Fish, like meat, is especially high in certain B vitamins, but Hartley notes that certain fish, such as trout, are just a bit more nutrient-rich in vitamin B than other kinds.
“I especially encourage people to eat omega-3 fatty fish like trout, salmon, sardines. These ones happen to be a bit higher in complex B vitamins too,” she said. “If someone doesn’t like the fishy taste of those fatty fishes, they can still get B vitamins from more delicate white fish like mahi-mahi and cod.”
Should You Take A Multivitamin
Foods with B12 are always the first choice, but if you have trouble eating B12-rich foods, or have problems absorbing B12, another potential vitamin B12 source is a multivitamin. In fact, the federal government’s Dietary Guidelines for Americans suggest that people older than age 50 take a multivitamin supplement as a way to ensure adequate B12 intake.
Many store multivitamins contain high amounts of B12. An average brand may contain about 25 mcg, which is more than 400% of the recommended daily value. Check with your doctor to determine if multivitamins is right for you. There is little risk from taking too much B12, however, high amounts may interact with certain medications.
Executive Editor, Harvard Men’s Health Watch
Which Foods Are The Best Sources Of Vitamin B
Itâs easy to eat a diet packed with B vitamins. Hereâs where to find your eight essential B vitamins:
- thiamin â wholemeal bread, peas, eggs, beans, brown rice16
- riboflavin â milk, eggs, fortified breakfast cereals, cheese, certain green veg17
- niacin â bread, potatoes, peas, peanuts, brown rice, salmon18
- pantothenic acid â wholegrains, eggs, green leafy veg, avocado, potatoes19
- pyridoxine â wholegrains, eggs, soya beans, fish, vegetables, peanuts, milk, potatoes20
- biotin â egg yolk, legumes, yeast, nuts, milk21
- folate â Brussels sprouts, dark green leafy vegetables, peas, chickpeas, fortified breakfast cereals22
- vitamin B12 â milk, cheese, eggs, salmon, meat, fortified breakfast cereals, plant milks23
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What Happens If I Take Too Much Vitamin B6
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
If You Cant Eat Enough Vitamin B12 Recipes Try Supplements
Some supplements have gelatin in the capsules rendering them not vegan at all! Gelatin is made from animal parts. Vegan vitamin brands include Herbaland, Vegan Life Nutrition, UrbanVegan, and MegaFood.
What are the best vegan vitamin B12 supplements?
Since the natural sources of vegan vitamin B12 are somewhat limited lets look at the best supplements to take. Vegans looking to supplement with vitamin B12 can not just take any supplements.
This is due to the fact that many vitamin supplements contain non vegan ingredients. Such as animal gelatin or animal glycerin. Therefore we have to chose from specifically vegan supplements.
VeganSafe B-12 vitamin B12 drops are vegan, organic, and gluten free. They are also GMO free and do not test on animals.
VeganSafe B-12 is a certified organic blend of methylcobalamin and adenosylcobalamin, the two most bioactive forms of vitamin B-12. Vitamin B-12 is a vital nutrient that supports normal energy levels, cardiovascular health, and the nervous system.
Garden of Life Vitamin B12 Vitamin Code Raw B12 is a Whole Food Supplement.
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Top 10 Vitamin B5 Foods
Do you know some of the best vitamin B5 foods? Well first, do you know what is vitamin B5?
Vitamin B5 is a water-soluble vitamin found in many foods. Its also known as pantothenic acid.
What is pantothenic acid? Its simply another common name for this key B vitamin.
Pantothenic acid actually gets its name from the Greek root pantos meaning everywhere because it is readily available in such a large variety of foods. Like the other B vitamins, it plays a role in energy metabolism, acting as a coenzyme to energy-producing chemical reactions. It also plays a role in the synthesis of fat, hormones and neurotransmitters in the brain.
Severe deficiencies in pantothenic acid are extremely rare and generally are only seen in severe malnutrition since it is available in most foods. However, mild deficiencies can cause several health issues.
Exactly what is vitamin B5 good for, and what foods have vitamin B5? Read on!
Deficiency Is Still A Risk
Having a riboflavin deficiency can lead to other nutritional deficiencies because riboflavin is involved with processing nutrients. The primary concern associated with other deficiencies is anemia, which happens when you dont get enough iron.
Its especially important to make sure you get enough riboflavin in your diet if youre pregnant. A riboflavin deficiency could endanger your babys growth and increase your chances of preeclampsia, which involves dangerously high blood pressure during pregnancy. This is a serious condition that can be life threatening.
Riboflavin deficiency is rare in places where people have access to fresh foods or supplemental vitamins. Talk to your doctor if youre experiencing the symptoms of riboflavin deficiency. You may actually have a problem absorbing nutrients. Celiac disease and Crohns disease are other possible causes of symptoms associated with riboflavin deficiency.
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Top 12 Foods That Are High In Vitamin B12
Vitamin B12 is an essential nutrient that your body cant make on its own, so you need to get it from your diet or supplements.
Vegetarians, pregnant or breastfeeding women, and others at risk of deficiency may want to track their diets closely to make sure theyre getting enough.
This article lists 12 foods rich in vitamin B12 to add to your shopping list.
Take Vitamin B5 For Healthy Hormones
All people age 14 and older should get 5 mg of vitamin B5 each day, according to the Food and Nutrition Board of the Institute of Medicine. You can find vitamin B5 in vegetables of the cabbage family, such as broccoli and kale, as well as in avocado. In addition, whole-grain cereals, potatoes, dairy, and organ meats are good sources. This type of B vitamin is needed for many of the biochemical reactions that go on in our cells each day, including the breakdown of carbohydrates and lipids for energy. Because it’s a water-soluble vitamin, you need vitamin B5 in your diet every day. Pantothenic acid is necessary for our bodies to produce hormones, and it’s also needed for growth.
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How Much Of Each B Vitamin Do I Need
- thiamin â women 0.8mg, men 1mg
- riboflavin â women 1.1g, men 1.3mg
- niacin â women 13.2mg, men 16.5mg
- pantothenic acid â women and men up to 200mg
- pyridoxine â women 1.2mg, men 1.5mg
- biotin â up to 0.9mg a day for both women and men
- folate â women and men 200mcg. However, women who are trying to conceive or pregnant should take 400mcg until 12 weeks pregnant
- vitamin B12 â women and men 1.5mcg
Liver And Other Organ Meats
Though not especially popular, organ meats especially liver are packed with B vitamins. This is true whether theyre from beef, pork, lamb or chicken .
For example, a 3.5-ounce serving of beef liver contains :
- Thiamine : 12% of the RDI
- Riboflavin : 201% of the RDI
- Niacin : 87% of the RDI
- Pantothenic acid : 69% of the RDI
- Pyridoxine : 51% of the RDI
- Biotin : 138% of the RDI
- Folate : 65% of the RDI
- Cobalamin : 1,386% of the RDI
If youre unaccustomed to livers strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat or add them to highly seasoned foods, such as chili.
Summary Organ meats particularly liver are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.
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Fruit Contains Varying Amounts Of Vitamin B
When it comes to vitamin B complex and fruit, it really just depends on your preference. This is because there is such a wide array of B vitamins available in many different kinds of fruit, according to Hartley. For example, avocados contain B vitamins like folate, niacin, riboflavin, and thiamin, whereas bananas contain 35% of your recommended daily intake of B6.
“Different fruits may be higher in certain B vitamins, but pretty much all of your fruits and vitamins are going to have a pretty nice dose of B vitamins inside of them,” Hartley noted.
What Are The Best Sources Of Vitamin B12
The best source of vitamin B12 is animal products, including meat and dairy.
Australian Dietary Guidelines recommend you eat 1 to 3 serves a day of lean meat, poultry, fish or eggs, depending on your age and gender. The guidelines also recommend 1 to 4 serves of dairy a day, depending on your age and gender.
You can get vitamin B12 from the following foods:
Most Australians get more than enough vitamin B12 in their normal diets. If you eat more than you need, it’s stored in your liver and can be used later.
Vegetarians can get enough vitamin B12 from dairy foods and eggs. It used to be thought that plant foods such as mushrooms, spirulina, tempeh and miso contained vitamin B12, but this is not correct.
The only way for vegans to get enough is by eating foods fortified with vitamin B12 or by taking a supplement. Foods in Australia that are fortified with vitamin B12 include some soy milks, yeast spread, and vegetarian meat substitutes such as soy-based burgers and sausages.
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Meat Also Contains Vitamin B
Chicken, beef, and other animal meats contain varying amounts of different B vitamins, according to Hartley. She explained that certain animal foods might be richer in the different types of B vitamins than others. For example, she noted that pork is very high in thiamin .
“One to point is vitamin B12 and that’s because it’s a vitamin that you can only get from animal foods,” said Hartley. “You don’t really get B12 from plant-based sources.”
Specifically, vitamin B12 works to help keep your nerve and blood cells healthy and helps prevent anemia. Another one of B12’s chief responsibilities is creating DNA within each cell. Since B12 is only found in animal meats, Hartley recommended that vegans and vegetarians “should be especially aware and consider taking supplements.”
Produces Red Blood Cells
Some B vitamins, particularly vitamin B12, play an essential role in red blood cell formation. Healthy red blood cells are needed to transport oxygen to every part of the body. When there is a vitamin B12 deficiency, the body cannot produce enough red blood cells and anemia can occur.
Vitamin B2 is also needed for red blood cell production and growth, as is vitamin B9. While vitamin B5 plays a role in red blood cell production, it also helps reduce the amount of cholesterol produced by the body. And vitamin B6, which is required for more than 100 different enzyme reactions in the body, aids in the formation of hemoglobin, which also allows red blood cells to carry oxygen through the blood.
B vitamins involved: B2, B5, B6, B9, B12
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What Are B Vitamins What Are The Different Types
Vitamin B is not a single vitamin it’s an umbrella term that includes eight vitamins: thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12. They have very important roles in the body and are involved in many metabolic processes. They are all water soluble, which means they cannot be stored in the body.
Foods With B Vitamins
Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.
Because your body cant store all of the B-group vitamins, its important that you continuously get them through your diet. Here are five foods that are high in B vitamins:
1. Whole Grains
Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:
- Brown rice
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What Is A Good Source Of Vitamin B For A Dog
Similarly, you may ask, how do I stop my dog from eating his poop?
Do-it-yourself suggestions to help you stop your dog from eating his own poop include:
Can a dog get sick from eating their own poop?
do dogs eatfecescandogcan
Why do puppies eat their own feces?
Puppies Eat PoopDogseat their owndogstheirpoop eating
Other Vegetable Sources Of B Vitamins
The other forms of Vitamin B are essential in their own waysand can be found in at least trace amounts in many vegetables. Stick to darkleafy greens, starchy roots like sweet and regular potatoes, and cruciformvegetables like broccoli and Brussels sprouts.
Some forms of Vitamin B may cook out of the food, so it is best to eat vegetables raw or minimally cooked. For vegans, getting all forms of Vitamin B can be tough, but there is good news. Spirulina, blue-green algae, is available in supplement form and is packed with a variety of the Vitamin B-rich nutrients. You can take a capsule, sprinkle it on food, and incorporate it a variety of ways to accomplish your Vitamin B goals. You may also be able to grow your own.
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How To Avoid Vitamin B Deficiency
This single best way for your dog to get the level of B vitamins that they require each day is through eating a nutrient-dense, raw, whole-foods. A raw diet consists of 80% muscles meat. Grass-fed meats will provide your dog with higher levels of nutrition. A raw diet also consists of 10% secreting organs. Organs are the single best source of vitamin B for dogs. When feeding a proper raw diet of these foods, supplementation is not needed.
If your dog is lacking B vitamins in their diet, you need to increase the quality of the meats and organs that theyre eating, instead of adding a synthetic supplement.
What To Look For
In the United States, dietary supplements are not held to the same rigorous testing standards as pharmaceutical drugs. This means that the quality of supplements like B vitamins may vary from one brand to the next.
When shopping for vitamin B supplements, look for brands that have been tested by an independent certification organization such as the U.S. Pharmacopeia , ConsumerLab, or NSF International. This can help to ensure quality.
You can find many different brands of vitamin B supplements at drug stores, grocery stores, health food shops, and online. Vitamin B supplements should be stored in a cool, dry place and out of reach of children.
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What Is Vitamin B12
This water-soluble vitamin has many essential functions in your body.
Its necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.
The Reference Daily Intake is about 2.4 mcg but slightly higher for pregnant or breastfeeding women .
Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells.
Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use.
You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you dont eat enough vitamin-B12-rich foods .
Vitamin B12 is mainly found in animal products, especially meat and dairy products. Luckily for those on vegans diets, fortified foods can be good sources of this vitamin, too (
Lamb, veal, and beef kidneys are also high in vitamin B12. Lamb kidneys provide about 3,000% of the DV per 3.5-ounce serving. They also provide more than 100% of the DV for vitamin B2 and selenium .
A 3.5-ounce serving of lamb, beef, or veal liver contains up to 3,500% of the DV for vitamin B12, while the same serving of kidneys contains up to 3,000% of the DV.
Converts Food Into Energy
Most of the B vitamins are involved in the process of converting food into energy. Some help metabolize carbohydrates, while others break down fat and/or protein.
While this is an essential process, it is not necessarily the case that taking a B-complex supplement will make you feel more energetic. Although your body needs B vitamins to create energy from the foods you eat, the effect is different when these vitamins are consumed in the form of dietary supplements rather than food.
B vitamins involved: B1, B2, B3, B5, B6, B7, and B12
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