How can I ensure an adequate intake of B vitamins?
Practically everyone has heard about B vitamins, but most people don’t know which vitamins officially belong to the B complex family. Check your favorite cereal box or other packaged foods. You’ll find these need-to-have nutrients prominently displayed in the Nutrition Facts panel, but you may not recognize them as B vitamins because they are disguised by their chemical names such as thiamin, riboflavin, niacin, pyridoxine and folic acid. Read on to learn more about the official members of the B vitamin family and how you can fuel your body to ensure an optimal intake.
The official B vitamin family
Eight water-soluble vitamins are official members of the B vitamin family, including thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cobalamin (B12), pantothenic acid and biotin. Choline joined the list in 1998 when the Food and Nutrition Board of the National Academy of Sciences designated choline essential for human health.
Inositol and para-aminobenzoic acid (PABA) are often referred to as B vitamins and are sometimes included in B vitamin complex or multivitamin supplements; however, they are not considered essential nutrients or officially designated as B vitamins.
The benefits of supplementing with B vitamins
B vitamins are widespread in the food supply; therefore, a deficiency in these nutrients is uncommon. However, supplementing may be especially helpful for certain people. If you tend to limit your food choices — eating the same few foods day in and day out, then consider supplementing. If you are trying to lose excess weight by following a strict low-calorie diet, supplement with a daily multi with B’s. Or, if you are interested in extra nutritional support for heart or cognitive health, make sure the B’s are included in your supplement program.† The good news is most multivitamins provide all the members of the B vitamin family and supply at least 50-100% of the recommended daily intake of these essential nutrients.
Fuel your body with foods rich in B vitamins
Supplementing is ideal to help bridge any potential nutrient gaps between your food choices and your body’s needs, but don’t forget to include a wide variety of foods in your diet that are good sources of B vitamins. Find your favorites below and include them in your diet regularly:
- B1 (Thiamin): Spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk and fortified grains
- B2 (Riboflavin): Milk, fortified milk products, liver, fortified grains, oysters and clams
- B3 (Niacin): Potatoes, tomato juice, lean ground beef, chicken breast, tuna, liver, shrimp and fortified grains
- B6 (Pyridoxine): Bananas, watermelon, turkey, potatoes, sweet potatoes, chicken breast and fortified grains
- Biotin & Pantothenic acid: Widespread in foods such as eggs, milk & milk products, potatoes, whole grain cereals, vegetables, beans and beef
- Folic acid: Leafy green vegetables such as spinach, oranges, orange juice, beans, fortified grains, green beans, peas and cabbage
- B12 (Cobalamin): Meats, poultry, fish, shellfish, milk and eggs
- Choline: Milk, liver, eggs and peanuts
Whatever your nutritional goals, combining healthy food choices with sensible supplementation is a great way to help you fuel your body for high energy and optimal health.
† 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.