What You Need To Know:

B Vitamins are water soluble nutrients that depend on each other’s presence in the body in order to be most effective. In other words, they all work together so you should always take them in a complex form.

They are vital for maintaining:

  • A healthy nervous system
  • Combating stress
  • Balancing hormones
  • Producing healthy red blood cells
  • Producing/protecting our DNA

Becoming Your Own Expert:

The following chart will help you to decide which B vitamins you may be deficient in and which foods you can eat to replenish these nutrients.

VitaminFunctionSigns of DeficiencyFood Sources
B1

Thiamine

enhances brain function and helps body utilize proteintender muscles, eye pains, poor concentration, poor memory, prickly legs, tingling hands

 

watercress, squash, zucchini, asparagus, peas, beans mushroom
B2

Riboflavin

converts fats, sugar, and protein into energy; needed to repair and maintain healthy skin, nails, and eyes

 

burning eyes, sensitivity to light, sore tongue, cataracts, eczema, split nails, cracked lips

 

watercress, cabbage, asparagus, broccoli, pumpkin, milk, wheat germ
B3

Niacin

Balances blood sugar, lower cholesterol and aids in energy production

 

low energy, depression, anxiety, tender or bleeding gums, diarrhea

 

tuna, chicken, salmon, asparagus, turkey
B5

Pantothenic Acid

aids in energy production, controls fat metabolism, helps make anti- stress hormones, needed for hair and skin maintenance

 

 

muscle tremors or cramps, poor concentration, lack of energy, anxiety or tension, tender heelsavocados, lentils, peas, alfalfa sprouts, eggs, whole wheat
B6

Pyridoxine

essential for protein digestion, brain function, and hormone production; natural antidepressant

 

water retention, tingling hands, depression, irritability, muscle tremors, lack of energy, flaky skin

 

bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish
B9

Folic Acid

critical for brain development and overall nervous system healthanemia, cracked lips, eczema, premature gray hair, anxiety, poor appetite, stomach pain, depression

 

leafy greens, liver, wheat germ, spinach, peanuts, sprouts, broccoli, sesame seeds
B12needed for utilizing protein and blood formation; needed for synthesis of DNApoor hair condition, dermatitis, irritability, pale skin, constipation, sore muscles

 

 

Oysters, sardines, clams, crab, fish, eggs, turkey, chicken
Biotinpromotes healthy skin, nails, and hairdry skin, dry hair, premature gray hair, poor appetite, dermatitis, tender or sore musclesoysters, cauliflower, tomatoes, grapefruit, eggs, watermelon, sweet corn, almonds, herring

 

 

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