This is composed of all the vitamin B such as Vitamins B1, B2, B3, B5, B6, B7, B9 and B12.
Importance: excellent energy booster; pumps up your energy and makes you feel good every day
Dosage: Experts recommend menopausal women to take 50 milligrams of Vitamin B complex daily.
Sources: found in beans, liver, egg yolks, and some whole grain products;
| Vitamin B | SuggestedIntake | Food Sources | |||||
| Beef (Cooked) 10 ounces | Beef Liver (cooked) 2.8 ounces | Oats 1 cup | Spinach (Raw) 1 cup | Wild Salmon ½ Fillet | AvocadoPuree 1 cup | ||
| B1 (Thiamine) | 1.5 mg | 0.1 mg | 0.1 mg | 1.2 mg | – | 0.4 mg | 0.2 mg |
| B2 (Riboflavin) | 1.8 mg | 0.9 mg | 2.8 mg | 0.2 mg | 0.1 mg | 0.7 mg | 0.3 mg |
| B3 (Niacin) | 20 mg | 17.1 mg | 14.2 mg | 1.5 mg | 0.2 mg | 15.5 mg | 4.4 mg |
| B5(Pantothenic Acid) | 4 – 7 mg | 2.7 mg | 5.6 mg | 2.1 mg | – | 3.0 mg | 3.4 mg |
| B6 (Pyridoxine) | 2 mg | 0.1 mg | 0.8 mg | 0.2 mg | 0.1 mg | 1.5 mg | 0.7 mg |
| B7 (Biotin) | 35 – 200 mcg | 34 – 251 mcg | 966 mcg | 32 mcg | 0.4 mcg | 5 mcg | 12 mcg |
| B9 (Folic Acid) | 400 mcg | 12.3 mcg | 211 mcg | – | 58.2 mcg | 4.7 mcg | 205 mcg |
| B12 (Cobalamin) | 3 mcg | 15.5 mcg | 67.3 mcg | – | – | 4.7 mcg | – |
You may notice that some of the value of vitamin B exceeds too much compared to the recommended intake. If this is the case, you don’t have to worry about over dosage because these are from natural sources. The body will be able to dissolve it naturally and excrete it through your urine.
Check out helpful websites for related information about consumption of vitamin B complex from natural food sources.
Visit Vitamins love to know and Livestrong for more information.
What if you don’t eat the kinds of food suggested above? What are your options?
You should know that the B vitamins can also be taken in supplemental tablets or capsule, which are taken every day.
Good Labels and Where to Buy! |
| Garden of Life Vitamin Code Vitamin B Complex Providing mental and physical energy, supporting healthy blood, a healthy heart, immune system function and a healthy response to stress, the B complex vitamins are essential nutrients for the body. Provides a RAW probiotic and enzyme blend along with a RAW organic fruit and vegetable blend for additional nutritional support. RAW, gluten-free, dairy-free and contains no binders or fillers. Made with RAW Food-Created Nutrients. Garden of Life´s mission is to Empower Extraordinary Health to provide the highest quality, purest, non-GMO products. |
| Garden of Life mykind Organics Women’s Multi 40+ For women 40 and over. Made from nature, using thoughtfully and scientifically selected REAL FOODS. Certified USDA Organic and Non-GMO Project Verified. ORGANIC fruits, veggies and herbs such as lemons, annatto, amla berry and holy basil provide perfect support for your demanding lifestyle. Garden of Life´s mission is to Empower Extraordinary Health to provide the highest quality, purest, non-GMO products. |
| Just Once® Multivitamin Potent vitamin B complex for energy and stress management, plus 400 IU of vitamin D2, 240 mg of vitamin C and 5,000 IU of vitamin A to support bone, skin, eye and immune health. Gluten-free, sugar-free, lactose-free, dairy-free, wheat-free and yeast-free. 100% Natural. Free of artificial colors, flavors, sweeteners, preservatives and additives. Rainbow Light’s line of organic vitamins, minerals, and nutritional supplements are QAI certified organic, vegetarian, and easy to digest. They provide natural, organic multivitamins, prenatal vitamins, plant-source iron, and mushroom therapy to support your body’s wellbeing and immunity. |
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