There are many types of vitamin B which I am going to try and break down.

B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

B1 Thiamin is found in the following foods

Peas, Fresh and dried fruit, eggs, wholegrain breads, some cereals and liver.

Recommended amount is, 1mg for men and 0.8mg for women. This vitamin helps break down and release energy from food and helps keep the nervous system healthy

B2 Riboflavin is found in

milk, eggs, some cereals, oats, cooked beef, mushrooms, plain fat free yoghurt and rice

Recommended amount is 1.3mg for men and 1.1mg for women. B2 Keeps skin, eyes and nervous system healthy, and helps release energy from foods

B3 Niacin found in the following foods

Meat, fish, wheat flour, eggs and milk.

Recommended amounts, 16.5mg for men and 13.2mg for women. Same as previous vitamin Bs, helps with release of energy and keeps the nervous system and skin healthy

B6 Pyridoxine is found in the following food, meat and poultry, fish, bread, eggs, vegetables, peanuts, milk and potatoes

As with all vitamins Bs, this helps with nervous system and releasing energy from foods.

B7 Biotin,  Is required in very small amounts to help the body break down fats. The bacteria that lives naturally in your bowel are able to make biotin if you are following a healthy diet.

Folic Acid also knows as B9. Found in many foods including, broccoli, sprouts, liver, leaft greens, chick peas and some breakfast cereals.

Adults need 200 morcrograms ( smaller than mg) per day. If you are pregnant or could get pregnant it is recommended you increase to 400 micrograms until 12 weeks pregnant, but please check with your doctor.

B12 . Found in many foods including, meat, salmon, cod, milk, cheese eggs and some cereals.  This vitamin is needed  for making red blood cells and keeping a healthy nervous system and releasing energy from food. A lack of vitamin B12 can lead to B12 anaemia in some instances.

Following a healthy diet should give you a good mixture of these vitamins however there are some good supplements out there that can cover all of these if you advised to do so by a health expert or doctor.

 

Thank you

Bev