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Vitamin B is not just one vitamin, but eight related vitamins often referred to as B complex vitamins. The daily consumption requirements for B vitamins range from 3 to 18 mg, depending on the specific vitamin. B vitamins work on a cellular level and help promote healthy skin, hair, eyes, liver and nerves. Studies show that B vitamins may help prevent stroke and heart disease by reducing homocysteine in the blood. Use these tips to learn how to eat more vitamin B and improve your overall health.

Steps

1. Eat whole grain breads and cereals to increase vitamin B1. The B1 vitamin, commonly referred to as thiamin, helps your body break down carbohydrates. Wheat germ, brewer’s yeast and oysters also contain high levels of vitamin B1.
2. Consume milk, fortified cereals, whole grains, kidney beans, potatoes and fish for higher B2 levels. Vitamin B2, or riboflavin, works with your metabolism to convert food into energy. It also aids in the production of red blood cells. Mushrooms, broccoli, Brussels sprouts, asparagus and green leafy vegetables are rich in riboflavin.
3. Add foods high in vitamin B3, or niacin, to your diet. Fish, chicken, liver, potatoes, peanuts, beans, fortified cereals and whole grains are high in niacin. Vitamin B3 aids digestion, metabolizes food and produces the good kinds of cholesterol that your body needs.
4. Plan a well balanced diet to consume vitamin B5, or panothenic acid. Vitamin B5 is found in most foods. It is responsible for breaking down proteins, carbohydrates and fats. To increase panothenic acid in your diet, eat more eggs, chicken, potatoes, peas, avocados, oranges, mushrooms, tomatoes and oats.
5. Feast on soy products, brown rice, whole grains, oatmeal, strawberries, bananas and broccoli to get more vitamin B6 in your diet. Vitamin B6, or pyridoxine, is essential for nervous system functions. It also helps to metabolize sugar and proteins. For additional sources of B6, try leafy green vegetables, asparagus, watermelon, organ meats, fish, chicken, watermelon and wheat germ.
6. Increase vitamin B7 with foods like liver, fish, egg yolks and milk. Vitamin B7, or biotin, helps your body synthesize glycogen, amino acids and fats. It also is linked to tissue maintenance and skin care. Oats, nuts, soybeans, potatoes, spinach, broccoli and cauliflower are high in biotin.
7. Incorporate nuts, beans, green leafy vegetables, liver and citrus fruits into your diet to get more vitamin B9. Vitamin B9, also known as folic acid, is required for cell growth and maintenance. Folic acid is important for adults and children, but it’s essential for pregnant women and infants. Many foods are rich in folic acid, including beans, peas, broccoli, beets, asparagus, turnip greens, spinach, mushrooms, cantaloupe, wheat bread and fortified juices.
8. Dine on fish, meat, poultry, eggs and cheese to get more Vitamin B12. Often called cobalamin, vitamin B12 is vital to red blood cell production. Cobalamin is primarily found in foods from animals, so vegetarians may need to take vitamin supplements to get the recommended daily allowance of B12. Look for other foods rich in vitamin B12, such as fortified cereals, seafood, milk and yogurt.

Tips

• Processed foods, refined sugar, tea, coffee and alcohol can decrease vitamin B levels in your body. Avoid these products if you are trying to increase your vitamin B production.
• Most people get enough B vitamins through their diet. If you are not getting the appropriate levels of vitamin B in your diet, a doctor may recommend B complex vitamin supplements.

Warnings

• Consult a doctor before taking B complex vitamin supplements.

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