Vitxmins vitamin B12 contains the mineral cobalt, compounds with vitamin B12 activity sourcces collectively vitamisn cobalamins Low-intensity training adaptations 1 ]. All the B vitamins are essential for health. Nov 8, Off By Low-intensity training adaptations Cronkleton. You Inflammation reduction exercises be able to get all the pantothenic acid you need from your daily diet, as it's found in many foods. Taking too much of some B vitamins may have adverse effects, like diarrhea, rashes, and headaches. Whole foods are also the best way for your body to absorb these vitamins. Pantothenic acid cannot be stored in the body, so you need it in your diet every day.

Natural sources of B vitamins -

White meat — such as the breast — supplies more of these two vitamins than dark meat — such as the thigh — as shown in the table below. Chicken and turkey, especially the white meat portions, are high in B3 and B6. Poultry also supplies smaller amounts of riboflavin, pantothenic acid, and cobalamin.

Most of the nutrients are in the meat, not the skin. Yogurt is notable for its riboflavin and B12 content. Stores also sell many non-dairy yogurt alternatives , such as fermented soy, almond, or coconut yogurts.

Limit your intake of sugar-sweetened yogurt. Rather, people use them to boost the flavor and nutrient profile of dishes. These yeasts naturally contain B vitamins and are often fortified with them as well — particularly nutritional yeast.

The nutty-cheesy flavor of nutritional yeast also makes it popular as a seasoning. These products can be used to add flavor or nutrients to other foods. Like other common meats, pork is packed with several B vitamins.

Pork is especially high in thiamine, riboflavin, niacin, and B6. Pork loin cuts are much leaner and lower in calories than shoulder cuts, spareribs, and bacon.

Breakfast cereals often contain added vitamins, including B vitamins. Check for them in the ingredients list The B vitamins most commonly added to cereal are thiamine, riboflavin, niacin, B6, folate as synthetic folic acid , and B Keep in mind that many fortified breakfast cereals are high in added sugars and refined grains.

Select a product with less than 5 g of sugar per serving and a whole grain — such as whole wheat or whole oats — listed as the first ingredient. Breakfast cereals often have added thiamine, riboflavin, niacin, folic acid, B6, and B Trout, a freshwater fish , is closely related to salmon and high in several B vitamins.

Additionally, trout is an excellent source of protein , rich in omega-3 fats, and low in mercury 4 , Trout is high in thiamine, riboflavin, niacin, pantothenic acid, and vitamin B It also contains ample protein and omega-3 fats.

Sunflower seeds are one of the best plant sources of pantothenic acid. Sunflower seeds are also a good source of niacin, folate, and B6 Sunflower seed butter, which is popular among people with nut allergies, provides some pantothenic acid as well Sunflower seeds and their butter are among the highest plant sources of pantothenic acid, a B vitamin found only in small amounts in most foods.

Consuming adequate amounts of the eight B complex vitamins puts you on the path to a nutritious diet. Some top sources of B vitamins include meat especially liver , seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds, and fortified foods, such as breakfast cereal and nutritional yeast.

If you restrict your intake from some food groups due to allergies or diet, your chances of B vitamin deficiencies may increase. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. The foods you eat play a big role in your overall health. Learn how to get the vitamins you need — including vitamins A, B, C, D, E, and K — in your…. Niacin, or vitamin B3, is an essential nutrient, which aids your metabolism and nervous system and which you must obtain through your diet.

Here are…. Niacin vitamin B3 is a very important nutrient for your body. Vitamin B6 also plays a role in cognitive development through the biosynthesis of neurotransmitters and in maintaining normal levels of homocysteine, an amino acid in the blood [ 3 ].

Vitamin B6 is involved in gluconeogenesis and glycogenolysis, immune function for example, it promotes lymphocyte and interleukin-2 production , and hemoglobin formation [ 3 ].

The human body absorbs vitamin B6 in the jejunum. Phosphorylated forms of the vitamin are dephosphorylated, and the pool of free vitamin B6 is absorbed by passive diffusion [ 2 ].

Vitamin B6 concentrations can be measured directly by assessing concentrations of PLP; other vitamers; or total vitamin B6 in plasma, erythrocytes, or urine [ 1 ].

Vitamin B6 concentrations can also be measured indirectly by assessing either erythrocyte aminotransferase saturation by PLP or tryptophan metabolites.

Plasma PLP is the most common measure of vitamin B6 status. Intake recommendations for vitamin B6 and other nutrients are provided in the Dietary Reference Intakes DRIs developed by the FNB [ 1 ]. DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people.

These values, which vary by age and gender, include the following:. Table 1 lists the current RDAs for vitamin B6 [ 1 ]. For infants from birth to 12 months, the FNB established an AI for vitamin B6 that is equivalent to the mean intake of vitamin B6 in healthy, breastfed infants.

Vitamin B6 is found in a wide variety of foods [ 1 , 3 , 4 ]. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit other than citrus. In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some noncitrus fruits [ 1 , 3 , 5 ].

The U. Food and Drug Administration FDA developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for vitamin B6 is 1. FDA does not require food labels to list vitamin B6 content unless vitamin B6 has been added to the food.

Department of Agriculture's USDA's FoodData Central lists the nutrient content of many foods and provides a comprehensive list of foods containing vitamin B6 arranged by nutrient content and by food name. Vitamin B6 is available in multivitamins, in supplements containing other B complex vitamins, and as a stand-alone supplement [ 7 ].

The most common vitamin B6 vitamer in supplements is pyridoxine in the form of pyridoxine hydrochloride [HCl] , although some supplements contain PLP.

Vitamin B6 supplements are available in oral capsules or tablets including sublingual and chewable tablets and liquids. Absorption of vitamin B6 from supplements is similar to that from food sources and does not differ substantially among the various forms of supplements [ 1 ].

Although the body absorbs large pharmacological doses of vitamin B6 well, it quickly eliminates most of the vitamin in the urine [ 8 ]. Adults age 51 years or older and children younger than 9 are more likely than members of other age groups to take supplements containing vitamin B6.

Most children, adolescents, and adults in the United States consume the recommended amounts of vitamin B6, according to an analysis of data from the — National Health and Nutrition Examination Survey NHANES [ 10 ].

The average vitamin B6 intake is about 1. In the — NHANES analysis, plasma PLP concentrations were low even in some groups that took 2.

Among supplement users and nonusers, plasma PLP levels were much lower in women than men, non-Hispanic blacks than non-Hispanic whites, current smokers than never smokers, and people who were underweight than those of normal weight.

Teenagers had the lowest vitamin B6 concentrations, followed by adults age 21—44 years. However, plasma PLP levels in the elderly were not particularly low, even in those who did not use supplements. Based on these data, the authors of this analysis concluded that the current RDAs might not guarantee adequate vitamin B6 status in many population groups [ 10 ].

PLP concentrations tend to be low in people with alcohol dependence; those with obesity; and pregnant people, especially those with preeclampsia or eclampsia [ 1 ].

They are also low in people with malabsorption syndromes such as celiac disease, Crohn's disease, and ulcerative colitis [ 3 ]. Isolated vitamin B6 deficiency is uncommon; inadequate vitamin B6 status is usually associated with low concentrations of other B-complex vitamins, such as vitamin B12 and folic acid [ 2 ].

Vitamin B6 deficiency causes biochemical changes that become more obvious as the deficiency progresses [ 2 ]. Vitamin B6 deficiency is associated with microcytic anemia, electroencephalographic abnormalities, dermatitis with cheilosis scaling on the lips and cracks at the corners of the mouth and glossitis swollen tongue , depression and confusion, and weakened immune function [ 1 , 2 ].

Individuals with borderline vitamin B6 concentrations or mild deficiency might have no deficiency signs or symptoms for months or even years. In infants, vitamin B6 deficiency causes irritability, abnormally acute hearing, and convulsive seizures [ 2 ]. End-stage renal diseases, chronic renal insufficiency, and other kidney diseases can cause vitamin B6 deficiency [ 3 ].

In addition, vitamin B6 deficiency can result from malabsorption syndromes, such as celiac disease, Crohn's disease, and ulcerative colitis. Certain genetic diseases, such as homocystinuria, can also cause vitamin B6 deficiency [ 2 ].

Some medications, such as antiepileptic drugs, can lead to deficiency over time. Fortunately, the best vitamin B foods boast many of these forms in healthy amounts, promoting heart and brain health, while boosting better energy and mood. Adding just one serving of a vitamin B-rich food to your daily diet can help you avoid deficiency and provide many other macro and micronutrients, too.

There are many foods that feature several B vitamins, making them the top choices for supporting brain function, healthy metabolism, healthy energy levels and healthy development. The eight types of B vitamins that you want to find in your foods include: Ad. The best B vitamin foods include several of these forms, serving as an excellent tool for boosting energy, promoting proper development, supporting eye health and brain function, and enhancing cardiovascular health.

While you may not think of liver as a superfood, but this organ meat is jam-packed with essential nutrients, including B vitamins.

Liver is especially high in vitamin B12 , which plays a role in red blood cell formation and improves cellular function, metabolism and brain health. In addition to providing about 79 percent of your recommended daily value for B12, chicken liver features folate, vitamin B5, vitamin B2, vitamin B3 and vitamin B6.

Want to get a healthy serving of monounsaturated fats and micronutrients? Adding avocado to a meal provides a boost of several vitamins and minerals, including folate, vitamin B6 , niacin, riboflavin and pantothenic acid.

The superfood also features a good portion of fiber, vitamin K, potassium and magnesium. Wild-caught salmon is an excellent source of niacin, vitamin B12, vitamin B6, riboflavin, thiamine, pantothenic acid and folate.

Thanks for its impressive nutrition profile, studies indicate that daily consumption of salmon improves traditional risk predictors of cardiovascular disease in obese participants compared to non-fish eaters. Perhaps most known for its conjugated linoleic acid content, grass-fed beef serves as a potential cancer fighter that helps reduce the risk of heart disease and improve blood sugar levels, which has been shown in several studies.

Grass-fed beef is also an excellent vitamin B food that boasts over 70 percent of your recommended daily value for niacin and vitamin B6. It also contains vitamin B12, vitamin B5 , thiamine and folate.

Research proves that consumption of high-quality proteins is essential for optional growth, development and human health.

Chicken also provides over half of your daily needs for niacin and is a great source of vitamin B6, vitamin B12, folic acid and pantothenic acid.

A cup of cooked lentils boasts over 90 percent of your daily value of folate, plus a good amount of thiamine, vitamin B6, pantothenic acid, niacin and riboflavin. Lentils are also a great source of fiber, boost heart health and help manage blood sugar levels. Pinto beans are rich in polyphenols, which are known for their ability to reduce inflammation and fight oxidative stress.

Pinto beans also provide a slew of macronutrients and micronutrients, including protein, fiber and over percent of your daily needs of folate. Other B vitamins found in pinto beans are thiamine, vitamin B6, riboflavin and niacin.

Sunflower seeds are among the best vitamin B foods because of their thiamine, vitamin B6, folate, niacin and riboflavin content. Eating sunflower seeds can help balance blood sugar levels, combat bone loss and muscle cramps, support thyroid function, and reduce the risk of heart disease.

Vitzmins FAVES. Kale for heart health bodies need slurces variety of vitamins and minerals to keep us Low-intensity training adaptations and functioning in the right way. Shop now. Save article. In this article, we will explore what vitamin B is, the different types of vitamin B, and how you can ensure you are getting enough of this vital nutrient through the foods you eat. We include products we think are useful for our readers. If you buy sourcex links on Natural sources of B vitamins Naturwl, we may earn a small commission. Healthline only shows you brands and products that we stand behind. You typically get these vitamins from a nutritious diet. Each of these essential vitamins contributes to your overall bodily function.