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.
| Vitamin | Function | Signs of Deficiency | Food Sources |
| B1 Thiamine | enhances brain function and helps body utilize protein | tender 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 heels | avocados, 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 health | anemia, cracked lips, eczema, premature gray hair, anxiety, poor appetite, stomach pain, depression
| leafy greens, liver, wheat germ, spinach, peanuts, sprouts, broccoli, sesame seeds |
| B12 | needed for utilizing protein and blood formation; needed for synthesis of DNA | poor hair condition, dermatitis, irritability, pale skin, constipation, sore muscles
| Oysters, sardines, clams, crab, fish, eggs, turkey, chicken |
| Biotin | promotes healthy skin, nails, and hair | dry skin, dry hair, premature gray hair, poor appetite, dermatitis, tender or sore muscles | oysters, cauliflower, tomatoes, grapefruit, eggs, watermelon, sweet corn, almonds, herring |
