Vitamin B Complex Foods

Amongst all the various nutrients necessary for a healthy body, there are a group of B vitamins that are particularly important in converting the food we consume into fuel that the cells of the body can use. This complex contributes to healthy nails, hair, skin and also good mental health. There are about 8 B vitamins, namely: B1, B2, B3, B5, B6, B7, B9, B12. These vitamins are easily sourced from foods we eat, so it is important to eat the correct foods for great overall health.

Vitamin B Complex Foods

Vegetarians or people with certain dietary restrictions may find it challenging to incorporate foods that encompass the vitamin B complex in sufficient quantities to ensure a healthy body. Below is a recipe with vitamin B complex foods that may inspire you:

Vegan Kale and Sweet Potato Cutlets



Do You Have Enough Vitamin B Complex?

Generally, healthy individuals should consume vitamin B complex foods, according to the recommended daily allowances (RDA). However, this is only a general guideline and does not take into account certain lifestyles and medical conditions that may require higher or lower levels. Women who are pregnant or nursing their babies have different requirements.

B Vitamin



1.4 mcg


1.3 mg


400 mcg


5 mg


30 mcg


14-16 mg


1.2-1.1 mg


1.3-1.1 mg

A deficiency of one or more of the vitamin B complex can result in symptoms such as mental confusion, headaches, irritability, insomnia, unexplained fatigue, a lowered immune system, anemia, skin rashes, etc. The type of symptoms that appear will depend on which vitamin is lacking and the function it performs in the body.

What About Taking Vitamin B Complex Supplements?

If you opt for a vitamin B Complex supplement, ensure the product does not exceed the safe levels of these vitamins. Some of the B vitamins have no maximum level of intake because any excess is processed and excreted from the body. However, some of them like niacin, folate or B6 can have some adverse effects if taken in excess of the RDA.

An overdose may cause symptoms such as: stomach cramps, diarrhea, tingling, skin redness, seizures in extreme cases. Chronic overdose can lead to liver complications, gout, cardiac issues, high blood glucose levels, skin conditions, vision disturbances, etc.

It is important to remember that the vitamins may also interact with certain medications that you may be taking. Consult your doctor if you experience any unfamiliar effects and remember to mention that you are taking supplements.

Ways to Increase Your Vitamin B Intake

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