There are 8 different B vitamins. All B vitamins help you convert the protein, carbohydrates and fats you eat into energy.
Thiamin (B1) helps to break down and release the energy from food and can help keep the nervous system healthy. Good sources of Thiamin (B1) include peas, eggs, wholegrain bread and oranges. The recommended amount of Thiamin (B1) for adults aged 19-64 is:
1mg a day for men
0.8mg a day for women
You should be able to get your daily intake of Thiamin (B1) from a balanced diet, unfortunately, Thiamin (B1) can not be stored in the body, so it must so we must consume it our diet on a regular basis.
Per 100g we get this much Thiamin (B1)
Peas - 64% (0.7mg)
Eggs - 7% (0.08mg)
Oranges - 20% (0.22mg)
Riboflavin (B2) helps to keep skin, eyes and the nervous system healthy and helps the body release energy from food. Good sources of Riboflavin (B2) includes; milk, eggs and fortified breakfast cereal. It is worth noting UV light can destroy Riboflavin (B2) so these foods should be kept out of direct sunlight. The recommended amount of Riboflavin for adults aged 19-64 is:
1.3mg a day for men
1.1mg a day for women
As with the other vitamins, you should be able to get all the Riboflavin you need from a balanced daily diet, Riboflavin (B2) cannot be stored in the body so it must come from the diet on a regular basis.
Per 100g we get this much Riboflavin (B2)
Eggs - 34% (0.47mg)
Fortified Cornflakes - 100% (1.4mg)
Semi-Skimmed milk - 16% (0.23mg)
Niacin (B3) helps to release the energy from the foods we eat and helps to keep the nervous system and the skin healthy. There are actually two forms of Niacin (B3): Nicotinic acid and Nicotinamide, both of these can be found in similar food sources, these include meat, fish, wheat flour, milk and eggs. The recommended amount of niacin for adults aged 19-64 is;
16.5mg a day for men
13.2mg a day for women
You should be able to get all the Niacin (B3) you need from a balanced daily diet, Niacin (B3) cannot be stored in the body so it must come from the diet on a regular basis.
Pantothenic acid (B5) helps to release the energy from the food we eat and helps to make blood cells. Pantothenic acid (B5) is found in almost all meats and vegetables, examples include; chicken, beef, potatoes, porridge, tomatoes, broccoli and fortified cereals.
You should be able to get more than enough Pantothenic acid (B5) from a balanced diet because it is in so many different foods and so it is recommended not to take additional supplements for B5. However, it cannot be stored in the body so must be eaten daily to be part of your diet. For most adults, it is recommended that we should consume about 4-5mg a day, there is no difference for your sex with B5.
Per 100g we get this much Pantothenic acid (B5)
Chicken breast - 28% (1.7mg)
Beef Fillet - 14% (0.84mg)
Oat Flakes Rolled - 13% (0.84mg)
Broccoli - 10% (0.58mg)
Pyridoxine (B6) allows the body to use and store energy predominantly from the protein and carbohydrates in food. It also helps form the haemoglobin in red blood cells that carries the oxygen around the body. Pyridoxine (B6) can be found in various foods, including; pork, chicken, fish, whole grains, eggs and a whole range of vegetables. The recommended amount of Pyridoxine (B6) for adults aged 19-64 is;
1.4mg a day for men
1.2mg a day for women
You should be able to get enough Vitamin B6 from a balanced diet, it is important to note, taking supplements that include more than 200mg (per day) of B6 can result in the loss of feeling in the arms and legs (peripheral neuropathy) – this can be undone once quantities are reduced if caught in time.
Per 100g we get this much Pyridoxine (B6)
Fortified cornflakes - 107% (1.5mg)
Chicken Breast - 45% (0.63mg)
Wholemeal Bread - 8% (0.11mg)
Soya Beans - 16% (0.23mg)
Biotin (B7) helps the body to break down fat. The bacteria that live in the bowel are able to make biotin naturally and therefore there are no clear daily recommendations. It can be found in many foods but only at very low levels.
Folate and Folic acid (B9) is also known as folacin and vitamin B9, Folic acid (B9) is the man-made form of folate. Folic acid (B9) helps the body to make healthy red blood cells and helps reduce the risk of central neural tube defects in unborn babies. An inadequate amount of Folate can lead to folate deficiency anaemia meaning the body could produce abnormal red blood cells that cannot function properly.
Folate is found in small amounts in many foods, including; most dark green vegetables, chickpeas, fortified cereals and liver (avoid during pregnancy). Adults need around 200mg of folate a day, there are no long term stores in the body so folate containing foods must be consumed frequently. It is recommended for pregnant women to take 400mg daily until 12 weeks.
Per 100g (cooked) we get this much Folate and Folic acid (B9)
Chickpeas - 6% (11ug)
Broccoli - 17% (34ug)
Peas - 14% (27ug)
Chicken Liver - 498% (995ug)
Cobalamin (B12) helps the nervous system function and assists in the formation of DNA & RBC, which helps guard against anaemia and helps release energy from food, as well as helping the body to use folic acid. Adults aged between 19-64 are recommended about 1.5mg a day.
Cobalamin (B12) is not found naturally in foods such as fruit, vegetables and grains so if you are vegan it is likely you may not get enough from your diet. Examples include; cooked clams, trout, salmon, tuna, eggs and cheese.
Per 100g (cooked) we get this much Cobalamin (B12)
Tuna Steak - 88% (2.2ug)
Salmon - 168% (4.2ug)
Cheddar Cheese - 96% (2.4ug)
Eggs - 80% (2.4ug)
Beef fillet - 80% (2ug)
If you need more help understanding the ins and outs of vitamins, feel free to get in touch.