B-Complex

THIAMIN &
RIBOFLAVIN

Thiamin (vitamin B1) and riboflavin (vitamin B2) are essential water-soluble vitamins that play a critical role in cellular growth, development, and function by helping with energy production.

Whole grains and fortified breads, cereal, pasta, and rice are good sources of thiamin. Meat (especially pork), fish, legumes, and seeds are also good sources.

Riboflavin is naturally present in some foods and added to others. In addition to fortified cereals and breads, eggs, lean meats, and green vegetables, including asparagus, broccoli, and spinach, are good sources of riboflavin.

NIACIN

Niacin, also known as vitamin B3, is an essential water-soluble vitamin that plays a critical role in the development and function of cells in your body by helping with energy production.

Niacin is found naturally in many foods and also added to some foods. Poultry, beef, pork, and fish are good sources of niacin as are legumes and grains and fortified breads and cereals.

VITAMIN B5 (PANTOTHENIC ACID)

Vitamin B5, also known as pantothenic acid, is an essential water-soluble vitamin that helps make and break down fats and supports energy.

Pantothenic acid is naturally present in most foods. The best sources include beef, chicken, tuna, eggs, milk, vegetables such as mushrooms, avocados, potatoes, and broccoli, whole grains, and nuts.

VITAMIN B6 (PYRIDOXINE)

Vitamin B6 (pyridoxine) is an essential water-soluble vitamin that is important for brain function and is involved in numerous enzyme reactions, including reactions required to turn food into energy.

Chicken, turkey, tuna, salmon, and organ meats are rich in vitamin B6. Starchy vegetables, including potatoes and squash, are also major sources of vitamin B6.

BIOTIN

Biotin, also known as vitamin B7, is an essential water-soluble vitamin that helps turn food into energy.

It is found in a variety of foods, including meat, fish, eggs, nuts and seeds such as sunflower seeds and almonds, as well as some vegetables, including sweet potatoes, broccoli, and spinach.

FOLATE

Folic acid (vitamin B9) is an essential water-soluble B vitamin that your body uses to make and repair DNA and to produce new cells.

Fruits and vegetables, including oranges, asparagus, Brussels sprouts, and dark leafy greens, are good sources of folate. Nuts, beans, and peas are also good sources as are fortified foods such as breakfast cereals and bread.

VITAMIN B12

Vitamin B12 is an essential water-soluble vitamin that's important for brain function. It plays a vital role in the synthesis of DNA, supports energy production, and makes red blood cells, the cells that carry oxygen to our body's tissues.

It is naturally present in some foods and added to others. The best sources of vitamin B12 are beef, liver, and clams. Tuna, salmon, beef, turkey, eggs, milk, and other dairy products also contain vitamin B12. And some foods, including breakfast cereals and nutritional yeast, are fortified with vitamin B12.