The vitamin B complex provides important components of a healthy diet. The B vitamins can generally be found in vegetable, animal, or whole-grain food sources, as explained below. If supplementation is required, Liposomal Vitamin B Complex from the Let’s Talk Health inventory of dietary supplements is a great source for B vitamins, in a most usable liquid form for quick absorption. Here’s a helpful infographic below to help you visualize the importance of the B complex.
Vitamin B1 Thiamine
Thiamine is known to aid appetite regulation and boost energy. Deficiency can cause diseases of the nervous system and dementia. B1 is found in whole-grain cereal products, particularly oatmeal and brown rice, asparagus, cauliflower, oranges, eggs, pork, and liver.
Vitamin B2 Riboflavin
Riboflavin assists in the body’s metabolism, converting calories to energy. It also aids in the production of red blood cells, and promotes healthy vision and skin. Good sources for B2 are green leafy vegetables and legumes, milk and cheese, mushrooms, almonds, liver, and kidneys.
Vitamin B3 Niacin
Niacin is necessary for healthy skin and muscle tissue. It also promotes overall energy, mental acuteness, appetite, and digestion. Correcting deficiencies can help treat dermatitis, mouth or skin lesions, sleep disorders, fatigue and anemia, nausea, and headaches. The most common major sources are animal products, although good sources also include whole-grain products, legumes, and peanut butter.
Vitamin B5 Pantothenic Acid
Pantothenic acid aids in food metabolization and nervous system regulation. It is also beneficial to skin health, with deficiency sometimes resulting in outbreaks of acne. The primary source of B5 in our diet is from meat products, but it is also in high concentration in unprocessed whole grains, avocados, and broccoli.
Vitamin B6 Piridoxin HCL
Vitamin B6 assists in the body’s creation of the vital hormone, Serotonin. Deficiency can result in depression, anemia, high blood pressure, dermatitis, and water retention. Good food sources include chickpeas and meat products such as beef liver, salmon, tuna, and chicken breast. It can also be found in usable levels in potatoes, bananas, turkey, fortified breakfast cereals, and marinara sauce.
Vitamin B12 Methylcobalamin
B12 helps with cognitive deficits and emotional stability, promotes overall energy, and contributes to weight loss or control. Deficiency can lead to memory loss and other mental conditions. The sources highest in natural B12 are beef liver and clams. It is also found in meats in general, fish, poultry, and dairy products. Usable levels are available in fortified breakfast cereals.
This Folate appears to slow the advance of mental problems associated with aging, and helps to normalize gestation during pregnancy. It has also been linked with heart health, energy, and regulating body growth rates. Other alleged benefits include activating or energizing sexual response. Folic acid sources include dark green leafy vegetables, especially Brussels sprouts and asparagus. It is also found in oranges, nuts, peas, beans, and whole-grain products.