Page ID: 1384

Vitamin B Functions In The Body

Vitamin B1 (Thiamine)
- Helps convert carbohydrates into energy.
-Necessary for a proper function heart, muscles and nervous system.

Vitamin B2 (Riboflavin)
-Essential for turning carbohydrates into energy and helps produce red blood cells.
-Important vitamin for vision and skin health.

Vitamin B3 (Niacin)
-Helps the body turn food into energy.
-Aids in digestion.
-Important for nerve function.
-Essential for skin health.
-More heat stable than other B Vitamins, not a lot of Niacin is lost when food is being cooked.

Vitamin B6 (Pyridoxine)
-Important vitamin for a normal functioning brain and nervous system.
-Helps the body break down proteins and helps make red blood cells.

Vitamin B9 (Folic Acid)
-Helps the body make red blood cells, break down proteins.
-Keeps the heart healthy.
-Essential vitamin needed to make DNA.

Vitamin B5 (Pantothenic Acid)
-Needed to metabolism carbohydrates, proteins, and fats.
-Produces red blood cells and steroid hormones.

Vitamin B7 (Biotin)
-Needed for energy metabolism, fat synthesis, amino acid metabolism, and glycogen synthesis.
-High biotin can be a contributing factor to raised blood cholesterol levels.

Vitamin B12 (Cobalamin)
-Helps build DNA
-Helps make red blood cells.
-Important vitamin for nerve cell function.

Many times supplements have over 100% of the daily requirement of B Vitamins. 

So, is it really necessary to have high amounts of B Vitamins? Lets start off by saying that B Vitamins are water soluble, and most times your body will take what it needs and throw the rest away via your urine. Your body can hang onto the B vitamins for up to a few days. High doses of certain B vitamins can be toxic.

B 3: Skin flushing and or pain; liver toxicity and elevated blood sugar. Nausea, jaundice, elevated liver enzymes. (You shouldn't take high doses of B3 (niacin) if you’re pregnant, have ulcers, gout, diabetes, gallbladder disease, liver disease, or have had a heart attack recently.
B 6: Nerve damage, or numbness in limbs or skin lesions.
B 9: Kidney damage, masking of B12 deficiency
B 12: Acne or rosacea in some people
High doses of B Vitamins are often found in energy drinks, and the problem with these is they are synthetic, and vitamins in high doses, with high sugar content in some, and taurine. Take for an example a Monster drink has 100% of daily requirements of Vitamins B2, B3, B6, B12. All synthetic. If you are feeling lethargic daily, you may have something else going on and should see your healthcare provider.

Most times, eating foods rich in these essential vitamins is adequate enough for optimal health. If you body has issues absorbing certain nutrients, or are deficient, supplementation may be required.

Foods Rich In B Vitamins

Vitamin B1 (Thiamine)

-Asparagus (24% DV per cup)
-Eggs (7% DV per 2 eggs)
-Green Peas (30% DV per cup)
-Flax seeds (19% DV per 2 tbsp)
-Brussel Sprouts (14% DV per cup)
-Spinach (14% DV per cup)
-Sunflower seeds (45% DV per 1/4 cup)
-Navy Beans (36% DV per cup)

Vitamin B5 (Pantothenic Acid)

-Shiitake Mushrooms (52% DV per 1/2 cup)
-Crimini Mushrooms (22% DV per 1 cup)
-Cauliflower (13% DV per cup)
-Sweet Potatoes (35% DV per cup)
-Broccoli (19% DV per cup)
-Asparagus (8% DV per cup)

Vitamin B2 (Riboflavin)

-Spinach (32% DV per cup)
-Beet greens (32% DV per cup)
-Crimini mushrooms (27% DV per cup)
-Asparagus (19% DV per cup)
-eggs (20% DV per egg)
-Sea vegetables (11% DV per 1 tbsp)
-Broccoli (15% DV per cup)

Vitamin B6 (Pyridoxine)

-Tuna (69% DV per 4 oz)
-Spinach (26% DV per cup)
-Cabbage (20% DV per cup)
-Bok choy (16% DV per cup)
-Bell peppers (16% DV per cup)
-Cauliflower (12% DV per 1 tbsp)

Vitamin B12 (Cobalamin)

-Sardines (338% DV per 3.2 oz)
-Salmon (236% DV per 4 oz)
-Tuna (111% DV per 4 oz)
-Beef (60% DV per cup)
-Yogurt (38% DV per cup)
-Eggs (23% DV per egg)
-Crimini Mushrooms (3% DV per cup)
-Nutritional yeast (40% DV per tbsp)

Vitamin B3 (Niacin)

-Tuna (156% DV per 4 oz)
-Chicken (97% DV per 4 oz)
-Turkey (83% DV per 4 oz)
-Crimini mushrooms (17% DV per cup)
-Salmon (56% DV per 4 oz)
-Beef (48% DV per 4 oz)
-Asparagus (12% DV per cup)

Vitamin B7 (Biotin)

-Tomatoes (24% DV per cup)
-Almonds (49% DV per 1/4 cup)
-Eggs (27% DV per egg)
-Onions (27% DV per cup)
-Carrots (20% DV per cup)
-Lettuce (6% DV per 2 cups)

Vitamin B9 (Folic Acid)

-Lentils (90% DV per cup)
-Asparagus (67% DV per cup)
-Spinach (66% DV per cup)
-Broccoli (42% DV per cup)
-Beets (34% DV per cup)
-Romain lettuce (32% DV per 2 cups)

We can't control everything in our life, but we can control what we eat.

Sources: nutritional information courtesy of