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


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


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


Balances blood sugar, lower cholesterol and aids in energy production


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


tuna, chicken, salmon, asparagus, turkey

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


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

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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