Vitamin B complex is a composite of eight different B vitamins according to the American Cancer Society. Colorado State University infers that the average healthy American can obtain a full compliment of vitamin B complex with a healthy and varied diet. However, Colorado State University discusses the increased need for the B vitamins in people who are alcoholic or vegetarians, due to a deficiency of these vitamins in their diet. Vitamin B complex is water soluble, meaning that excess doses of this vitamin will flush out of the body through urination according to the Colorado State University.
Enriched Grains
Colorado State University discusses the difference between grains in that certain methods of cooking can remove the source of vitamin B from the foods. Grains that have the vitamin B complex replaced, such as come cereals and whole grain breads will be labeled as enriched, per the Colorado State University. Six vitamins in the vitamin B complex are found in grains including thiamin, riboflavin, niacin, pyridoxine, pantothenic acid and folate, or folic acid per Colorado State University.
Meat and Eggs
The American Cancer Society identifies eggs and meat as natural foods with the vitamin B complex. Meats, such as chicken, fish and liver are rich in thiamin, niacin, biotin, pyridoxine, pantothenic acid and cobalamine, or vitamin B12 per the Colorado State University. Boiling meats can reduce the vitamin content and density of the meat.
Fruits and Green Vegetables
Dark green leafy vegetables, such as spinach and kale, are natural sources of vitamin B complex components of folate or B9, thiamin or B1, riboflavin or B2 and pantothenic acid or B5, per the American Cancer Society. Fruits, such as apricots, are a source of pantothenic acid as long as they are not boiled but in their natural state, according to Colorado State University.
Dairy
Cow's milk provides a natural source for four of the vitamin B complex supplements according to Colorado State University. Riboflavin, pyridoxine, pantothenic acid and cobalamine are readily available in a glass of milk per Colorado State University. The dairy should be in its basic form, such as milk or yogurt, to obtain the full vitamin complement.
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