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If you’re looking to increase your intake of Vitamin B but aren’t sure which foods you need to prioritise, we’ve got you covered
Summary
1Leafy greens
Full of vitamins and minerals like beta-carotene, vitamin C, calcium, iron and phosphorous, leafy green vegetables…
2Legumes
Legumes like kidney beans, chickpeas, peanuts, and peas are a great source of B vitamins, especially B9 and B6…
3Nutritional yeast
If you're on the hunt for vegan sources of B vitamins? This near-miracle ingredient is a real umami bomb, boasting a surprisingly cheesy and nutty fla
Vitamin B is a micronutrient made up of eight B vitamins that are essential for your health and wellbeing:1-3
- thiamine (vitamin B1)
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid (vitamin B5)
- pyridoxine (vitamin B6)
- biotin (vitamin B7)
- folate (vitamin B9) – folic acid is the synthetic version of folate
- cobalamin (vitamin B12)
Each B vitamin benefits your body differently, but together they help to release energy from the food you eat and help to keep your blood, skin and nervous system healthy.3
Best sources of vitamin B
Many healthy foods are available that contain a range of different types of B vitamins, from plant-based foods like leafy greens and legumes to animal-based products like salmon and meat.
So, whether you’re an omnivore, vegetarian or vegan, these are our top ten vitamin B food sources.
1. Salmon
Salmon is considered to be one of the most nutritious types of fish and it’s no wonder as it is packed full of beneficial nutrients. High in protein, potassium, iron and omega 3s, salmon is a great source of lots of different types of vitamin B too.4,5
In fact, just 100g of cooked salmon on average contains B1, B2, B3, B5, B6, B9 and B12.5
It’s no wonder, then, that the NHS recommends you eat at least one portion of oily fish, such as salmon, per week.6
2. Eggs
Eggs aren't just a breakfast staple; they're a nutritional powerhouse. Packed with vitamins A, protein, iron, choline and a whopping seven out of eight B vitamins, eggs are a natural multivitamin waiting to be cracked open.7,8
So next time you're looking for a quick, easy, and incredibly beneficial meal, don't overlook the humble egg.
3. Leafy greens
Full of vitamins and minerals like beta-carotene, vitamin C, calcium, iron and phosphorous, leafy green vegetables pack a nutritional punch. In particular, they contain plenty of B vitamins, specifically, B2 and B9.9
Cabbage, kale, spring greens and spinach are full of B9,3 and spinach is full of B2.10 So whether you're tossing them into a salad, steaming them, or blending them into a smoothie, these leafy greens will add a boost of essential nutrients to any meal.
4. Dairy
A key source of nutrients including protein, calcium, phosphorous, magnesium, zinc, iodine, and vitamins A and D, milk is also a fantastic source of B2, B6 and B12.3,11
Plain yoghurt is also known to be a great source of B2 and B12.3
According to the Association of UK Dietitians, adults should be aiming to consume three portions of dairy foods a day. Whether that’s milk, yoghurt or even cottage cheese (blame Tiktok), it’s your choice.11
5. Legumes
Legumes like kidney beans, chickpeas, peanuts, and peas are a great source of B vitamins, especially B9 and B6. In fact, soya beans and peanuts are particularly rich in B6, while chickpeas and kidney beans are packed with B9.3,12
And the best part? Eating just 80 grams of beans and pulses each day can help you meet your weekly plant point goals, making it easy to incorporate these vitamin-rich legumes into your diet.14
6. Mushrooms
Mushrooms aren't just a tasty addition to your meals; they're also a great source of essential nutrients. As the only non-animal source of vitamin D, they're a must-have for vegans and vegetarians.13 But that's not all. Mushrooms are also packed with B vitamins, including B2, B3, B5, B9, and even B12 (in certain strains like Shiitake).3,13
And the best part? Mushrooms are classified as vegetables, so they count towards your weekly plant intake.14 Trust us - your gut will thank you!
7. Chicken
If you are not following a plant-based diet, the NHS highlights that a healthy, balanced diet can include tasty, lean protein sources like chicken.15
Not only is chicken delicious and versatile, but it’s also packed with essential B vitamins like B5, B6, and B12.3,16 These vitamins are super important for keeping your energy levels up and your immune system running strong.
Plus, chicken is easy to cook in so many ways—grilled, baked, or even air-fried—making it a go-to for quick and satisfying meals.
8. Nutritional yeast
If you're on the hunt for vegan sources of B vitamins? This near-miracle ingredient is a real umami bomb, boasting a surprisingly cheesy and nutty flavour that acts as a fantastic cheese substitute in a variety of dishes.
What’s even better? Nutritional yeast is naturally packed with B vitamins and often enriched with even more—just be sure to check the label since different brands can vary. You’ll find a treasure trove of B vitamins like B1, B2, B3, B5, B6, B7, B9, and even B12!17
This makes it a stellar plant-based option for vitamin B12, which can be tricky to come by on a vegan or plant-based diet.3 So sprinkle some on your popcorn or stir it into your sauces for a tasty boost of nutrition.
9. Fortified cereals
A lot of people think cereals are unhealthy, but that’s not always the case. In fact, many breakfast cereals are fortified with essential vitamins and minerals, making them a great way to kickstart your day on a nutritious note.18 They offer a quick and convenient option for busy mornings when time is tight—just pour, add some milk, and you’re good to go!
Each brand and product will vary in the amounts and types of B vitamins included. However, cereals are usually fortified with B1, B2, B3, B6, B9 and B12:3,18
10. Liver and organ meat
If you’re squeamish, look away now… There is no escaping the fact that organ meats like liver are especially nutrient-dense and provide a great source of certain B vitamins.
Liver is particularly rich in B1 and B9, which are crucial for energy metabolism and overall health. In addition to B1 and B9, both liver and kidney provide significant amounts of B5 and B12.3,19 However, it's important to note that pregnant women should avoid eating liver due to its high vitamin A content.3
Now, we get it—organ meats might not be everyone's cup of tea. They're definitely an acquired taste. But if you're feeling adventurous and want to give your body a serious nutrient boost, why not give them a try?
Vitamin B supplements
A healthy, balanced diet including plenty of fresh fruit, whole grains, leafy greens and protein is a great way to make sure you’re getting enough B vitamins to keep you healthy.3 But, in some cases, it’s not always possible to get all the vitamin B you need every day through diet alone.3
The good news is that taking a vitamin B supplement can help with your vitamin B intake. From a vitamin B complex supplement to get all your vitamin B in one go, to a specific supplement for each vitamin B type, such as vitamin B12, there are a variety of vitamin B supplements you can choose to help you meet your needs.
The final say
Eating a balanced diet is the best way to make sure you get enough vitamin B natural sources every day.3 However, this isn’t always possible if you follow a restricted diet.3 If this is the case, you can always use vitamin B supplements to help you reach your vitamin B goals.
However, if you’re struggling to get enough vitamin B in your diet and are worried you may be deficient in any of the B complex vitamins, you should speak to a healthcare provider for personalised nutrition advice.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Ali MA, et al. Dietary vitamin B complex: orchestration in human nutrition throughout fife with sex differences. Nutrients. 2022;14(19):3940. Available from: https://doi.org/10.3390/nu14193940
- Peterson CT, et al. B Vitamins and their role in immune regulation and cancer. Nutrients. 2020;12(11):3380. Available from: https://doi.org/10.3390/nu12113380
- NHS. B vitamins and folic acid - vitamins and minerals [Internet]. [Cited 2024 May 19]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
- Colombo SM, et al Investigation of the nutritional composition of different types of salmon available to Canadian consumers. Journal of Agriculture and Food Research. 2020;2:100056. Available from: https://doi.org/10.1016/j.jafr.2020.100056
- U.S. Department of Agriculture. FoodData Central [Internet]. [Cited 2024 May 19]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients
- NHS. Fish and shellfish [Internet]. [Cited 2024 May 19]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/.
- Rehault-Godbert S, et al. The golden egg: nutritional value, bioactivities, and emerging benefits for human health. Nutrients [Internet]. 2019;11(3):684. Available from: https://doi.org/10.3390/nu11030684
- NHS. Eating a balanced diet [Internet]. [Cited 2024 May 19]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
- Kumar D, et al. Nutritional components in green leafy vegetables: a review. Journal of Pharmacognosy and Phytochemistry. 2020;9(5):2498–2502. Available from: https://www.phytojournal.com/archives/2020/vol9issue5/PartAI/9-5-258-155.pdf
- National Institutes of Health. Office of Dietary Supplements - Riboflavin [Internet]. [Cited 2024 May 19]. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/
- BDA. British Dietetic Association [Internet]. Uk.com. 2024 [cited 2024 Oct 23]. Available from: https://www.bda.uk.com/resource/dairy-benefits.html
- Martín-Cabrejas MA. CHAPTER 1 Legumes: an overview. Royal Society of Chemistry. 2019;1–18. Available from: https://books.rsc.org/books/edited-volume/749/chapter/465837/Legumes-An-Overview
- Cateni F, et al. Mycochemicals in wild and cultivated mushrooms: nutrition and health. Phytochemistry Reviews. 2021;3319–383. Available from: https://doi.org/10.1007/s11101-021-09748-2
- NHS. 5 A day: what counts? [Internet]. [Cited 2024 May 19]. Available from: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
- NHS. Meat in your diet [Internet]. [Cited 2024 May 19]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/
- Butola LK, et al. Vitamin B12 - Do you know everything? Journal of Evolution of Medical and Dental Sciences. 2020;9(42):3139–3146. Available from: https://www.researchgate.net/publication/344804062_Vitamin_B12_-Do_You_Know_Everything
- Jach ME, Serefko A, Ziaja M, Kieliszek M. Yeast Protein as an Easily Accessible Food Source. Metabolites. 2022 Jan 11;12(1):63. Available from: https://doi.org/10.3390%2Fmetabo12010063
- Smith JD, et al. Ready-to-eat cereal fortification: a modelling study on the impact of changing ready-to-eat cereal fortification levels on population intake of nutrients. Public Health Nutrition. 2020;23(12):2165–2178. Available from: https://doi.org/10.1017/s1368980019003690
- Gille D, et al. Vitamin B12 in meat and dairy products. Nutrition Reviews [Internet]. 2015;73(2):106–115. Available from: https://doi.org/10.1093/nutrit/nuu011
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