Try These Sources Of Vitamin B To Safeguard Your Intake Of This Essential Nutrient.
Ensuring we get enough vitamin B is essential, as this vitamin performs a number of important roles in the body.
There are in fact eight B vitamins, and each one is water soluble. This means that they leave the body when we urinate, so we need to ensure we get an adequate intake of vitamin B every day.
The eight B vitamins are:
- Vitamin B1 (thiamin)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folate and folic acid)
- Vitamin B12 (cobalamin)
Why Do We Need Vitamin B?
Each of the eight B vitamins plays a number of roles in the body.
Vitamin B1 (thiamin), vitamin B2 (riboflavin) and vitamin B12 contribute to normal energy release. Vitamin B3 (niacin) contributes to the maintenance of mucous membranes, vitamin B5 (pantothenic acid) contributes to normal mental performance and vitamin B6 (Pyridoxine) contributes to the regulation of hormonal activity.
Biotin (vitamin B7) also contributes to the maintenance of normal hair whilst folic acid (vitamin B9) contributes to maternal tissue growth during pregnancy. Folic acid also contributes to the normal function of the immune system.
Added to this, vitamin B1 contributes to the normal function of the heart.
How Much Vitamin B Do We Need?
This varies depending on the specific B vitamin.
The UK’s Department of Health recommends the below intakes for men and women aged 19 to 64.
- Men - 1 milligram (mg)
- Women - 0.8mg
- Men - 1.3mg
- Women -1.1mg
- Men -16.5mg
- Women -13.2mg
- Men - 1.4mg
- Women - 1.2mg
- Adults -1.5µg
Of course, many experts believe there are times when higher levels of vitamin B can be beneficial, a supplement can help safeguard those levels.
Adults need 200µg of folate (vitamin B9) per day.
If you're pregnant, trying for a baby, or could potentially get pregnant, the Department of Health recommended that you take a 400µg folic acid supplement daily until you're 12 weeks pregnant, when the baby's neural tube is developing. All Pregnacare products include this recommended level. Supplemental folic acid intake increases maternal folate status and low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. Folic acid also contributes to maternal tissue growth during pregnancy.
The Best Food Sources Of Vitamin B
There are a number of foods that provide varying amounts of these 8 B vitamins. Below are each of the B vitamins and the foods that supply them.
The Best Vitamin B1 Foods:
- Flax Seed - 1.6mg per 100g
- Lean Pork Chop - 0.7mg per 100g
- Salmon - 0.3mg per 100g
- Green Peas - 0.3mg per 100g
- Firm Tofu - 0.2mg per 100g
- Brown Rice- 0.2mg per 100g
- Asparagus - 0.2mg per 100g
- Mussels - 0.3mg per 100g
The Best Vitamin B2 Foods:
The foods below containing vitamin B2 should be kept out of direct sunlight as the NHS claims that UV light can destroy this vitamin.
- Beef - 0.9mg per 100g
- Fortified Tofu - 0.4mg per 100g
- Low Fat Milk - 0.2mg per 100g
- Salmon - 0.5mg per 100g
- Mushrooms - 0.5mg per cup cooked
- Lean Pork Chops - 0.3mg per 100g
- Spinach - 0.4mg per cup cooked
- Almonds - 0.3mg per handful
- Avocado - 0.3mg per avocado
- Eggs - 0.3mg per large egg
The Best Vitamin B3 Foods:
- Tuna Steak - 22.1mg per 100g
- Lean Chicken Breast - 9.5mg per 100g
- Lean Pork Chops - 8mg per 100g
- Beef - 5.6mg per 100g
- Portobello Mushrooms - 5.6mg per cup sliced
- Brown Rice - 2.6mg per 100g
- Peanuts Dry Roasted - 4.1mg per 28g
- Avocado - 3.5mg per avocado
- Green Peas - 3.2mg per cup cooked
- Sweet Potato - 1mg per 100g
The Best Vitamin B5 Foods:
- Shiitake Mushrooms - 5.2mg per cup cooked
- Salmon - 1.9mg per 100g
- Avocado -2.8mg per avocado
- Lean Chicken Breast - 1.6mg per 100g
- Beef - 1.3mg per 100g
- Sunflower Seeds - 2mg per 28g handful
- Whole Milk - 0.4mg per 100g
- Lean Pork Chops - 1mg per 100g
- Sweet Potatoes - 1.3mg per cup mashed
- Lentils - 1.3mg per cup
The Best Vitamin B6 Foods:
- Salmon - 0.9mg per 100g
- Lean Chicken Breast - 0.9mg per 100g
- Fortified Tofu - 0.5mg per 100g
- Lean Pork Chops - 0.5mg per 100g
- Beef - 0.5mg per 100g
- Sweet Potatoes - 0.6mg per cup mashed
- Banana - 0.6mg per cup sliced
- Potatoes - 0.5mg per medium potato
- Avocado - 0.5mg per avocado
- Pistachios - 0.5mg per 28g handful
The Best Biotin Foods:
- Egg Yolks - 10μg in one whole egg
- Legumes (peas, beans, lentils) - roasted peanuts - 5μg in 28g biotin
- Sunflower Seeds - 2.6μg in 20g
- Roasted Almonds - 1.5μg in 30g
- Cooked Beef Liver- 31μg in 75g
- Sweet Potatoes - 2.5μg in 125g
- Button Mushrooms - 5.6μg per cup
- Banana - 0.2μg per small banana
- Broccoli - 0.4μg in half a cup
- Nutritional yeast - 21μg per 2 tbsps
- Avocado - 1.85μg per medium avocado
The Best Folate Foods:
- Edamame beans - 482μg per cup
- Lentils - 358μg per cup
- Asparagus - 268μg per cup cooked
- Spinach - 263μg per cup cooked
- Broccoli - 168μg per cup cooked
- Avocado - 163μg per avocado
- Mangoes - 71μg per cup
- Lettuce - 64μg per cup
- Sweet Corn - 61μg per cup cooked
- Oranges - 30μg per 100g
- The best vitamin B12 foods
- Clams - 98.9μg per 100g
- Tuna - 10.9μg per 100g
- King crab - 15.4μg per crab leg
- Beef - 7.5μg per 100g
- Fortified cereals - 6.1μg per ¾ cup
- Fortified soy milk - 1.2μg per 100g
- Fortified tofu - 1.5μg per 100g
- Low fat milk - 0.5μg per 100g
- Swiss cheese - 3.1μg per 100g
- Eggs - 0.6μg per one egg
Our Best Vitamin B Supplements
Vitabiotics Ultra Vitamin B Complex includes all eight of the essential B vitamins, helping to safeguard your daily intake and maintain all round health. It is ideal for vegetarians, vegans, the over 50s, athletes and those with hectic lifestyles or anyone simply wanting extra nutritional support.
Wellman Energy effervescent tablets provide an advanced energy release formula with 16 nutrients as well as Siberian Ginseng. It includes vitamin B6 and B12, magnesium and vitamin B3 which contribute to normal energy release. Wellman Energy also provides iron, which supports normal oxygen transport in the body as well as essential vitamins and minerals such as folate and vitamin B5 which contribute to the reduction of tiredness and fatigue.
Wellwoman Energy is also an advanced effervescent formula providing 13 nutrients and Guarana extract. These effervescent tablets contain iron, which contributes to normal energy release.
Wellman Gummies also provide comprehensive nutritional support. Each orange flavour chewable gummy is packed with 22 nutrients, including vitamin B6, vitamin B12 and vitamin B5. These gummies are ideal for those who don’t like swallowing tablets.
Wellwoman Gummies also provide comprehensive nutritional support with each delicious berry flavoured gummy is packed with 22 nutrients including vitamin B6, which contributes to the regulation of hormonal activity. The 400µg of folic acid in these gummies is important for women of child-bearing age if they are planning a pregnancy or there’s a change they may get pregnant, whilst vitamin B3 and vitamin B2 both contribute to the maintenance of normal skin along with biotin, which also contributes to normal hair and nails.
Our Best Vitamin B Supplements For Before Conception
The UK Department of Health recommends that all women who could become pregnant should take a daily supplement of folic acid before becoming pregnant.
Pregnacare Conception contains 400µg of folic acid. Supplemental folic acid intake increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. Folic acid also contributes to maternal tissue growth during pregnancy. As well as these nutrients, Pregnacare Conception provides vitamin B12, iron, magnesium and 20µg of vitamin D3. These all have a role in the process of cell division.
Pregnacare Him and Her Conception is a specialist dual-pack for both men and women trying to conceive; it contains Wellman Conception tablets for him as well as Pregnacare Conception tablets for her. Both contain zinc which is scientifically proven to contribute to normal fertility and reproduction. Wellman Conception also contains Siberian Ginseng, CoQ10 and Peruvian Maca. It is recommended these supplements are taken by the couple for three months before trying for a baby.
Our Best Vitamin B Supplements For Pregnancy
Pregnacare Original contains 19 important nutrients, specially formulated by experts for during pregnancy. This includes 400µg of folic acid as recommended by the UK Department of Health for the first 12 weeks of pregnancy. Pregnacare Original also contains vitamin B2, vitamin B6 and vitamin B12, which contribute to normal red blood cell formation.
Pregnacare Plus contains 19 nutrients, as found in Pregnacare Original, as well as an additional Omega-3 capsule. This provides a rich source of docosahexaenoic acid (DHA); this has been found to contribute to normal brain and eye development of the foetus.
Pregnacare Max offers the most comprehensive support from the Pregnacare range. As well as 400µg of folic acid including L-Methyfolate, an advanced form of folic acid. Pregnacare Max also contains 500mg of calcium as well as a 300mg Omega-3 docosahexaenoic acid (DHA) capsule. Calcium is needed for the maintenance of normal bones and teeth.
Our Best Vitamin B Supplements To Support Mental Performance
Neuromind Original has been formulated to help support normal cognitive function. It contains vitamin B5, which contributes to mental performance plus the mineral iodine, which contributes to normal cognitive function. Neuromind Original also contains vitamin B2 and vitamin B3 which both contribute to the normal functioning of the nervous system. Vitamin B1, vitamin B6, folic acid and vitamin B12 also contribute to normal psychological function, along with vitamin C and magnesium.
Neuromind Plus provides even greater support. Along with the nutrients found in Neuromind Original, this supplement also comes with an Omega-3 docosahexaenoic acid (DHA) capsule which provides 300mg of DHA. DHA contributes to the maintenance of normal brain function.
Our Best Vitamin B Supplements For The Reduction Of Tiredness And Fatigue
Feroglobin Capsules, from the UK’s number 1 iron supplement brand, provide 17mg of iron per capsule. Each capsule also provides folic acid, vitamin B6 and vitamin B12, which contribute to normal blood formation.
Feroglobin Fizz is an effervescent, providing a refreshing alternative to iron tablets or capsules. As well as iron, these effervescents provide nutrients such as vitamin B6, vitamin B12 and vitamin C, which contribute to normal energy release, and help to reduce tiredness and fatigue.
Feroglobin Liquid is an alternative to tablets. Each 10ml of liquid contains iron and folate, which contribute to the reduction of tiredness and fatigue. It also contains vitamin B6 and vitamin B12.
Feroglobin Liquid Plus is an advanced formula. It contains iron and folate, as well as vitamin D which contributes to the normal function of the immune system. Plus, Siberian Ginseng, CoQ10, L-carnitine, Green Tea and Beetroot extracts.
Our Best Vitamin B Supplement For Extra Hair Support
Perfectil Hair contains 28 micronutrients to give hair extra support. This includes biotin, which contributes to normal hair, as well as the minerals selenium and zinc. Copper in this supplement also contributes to normal hair pigmentation.
The nutrients found in Perfectil Hair also contain Riboflavin and niacin, which help contribute to normal skin.
Perfectil Original is a triple active supplement for skin, hair and nails and it contains 20 micronutrients which contribute to normal skin. Perfectil Original also includes biotin, vitamin B2, vitamin B3 as well as zinc, which contributes to normal hair and nails.
Perfectil Hair provides 28 micronutrients, optimised to give your hair extra support, with extra Biotin & Selenium which contributes to normal hair and copper which contributes to normal hair pigmentation. It also includes Marine Collagen, Horsetail Powder extract and Grape Seed extract.
Perfectil Hair Crush Gummies are great for those who don’t like taking tablets.
Each chewable gummy provides 21 nutrients including biotin, selenium and zinc which contribute to normal hair, as well as copper, which contributes to normal hair pigmentation. These vegan gummies also provide vitamin B2 and vitamin B3, which contribute to the maintenance of normal skin. They also include Amino Acids, Grape Seed extract, Horsetail extract and CoQ10.