Things with Vitamin B

B-complex vitamins assist with a variety of essential functions in your body, including proper nerve function, making red blood cells, converting carbohydrates and maintaining healthy skin. There are eight B-complex vitamins: B1, called thiamine; B2, called riboflavin; B3, called niacin; B5, called pantothenic acid; B6, called pyridoxine; B7, called biotin; B9, called folic acid; and B12, called cobalamin. Food, dietary supplements and enriched food products contain B-complex vitamins.

Naturally Occurring in Foods

Many vegetarian and non-vegetarian foods contain B-complex vitamins. However, vitamin B12 is only in meat and dairy products unless you consume certain brands of nutritional yeast. The Kids Health website lists good sources for the B vitamins. For example, fortified grain products, beans and soy are good sources for vitamin B1. Foods rich in vitamin B2 include lentils, nuts and asparagus. Find vitamin B3 in red meat, fish and peanuts. Avocados, tomatoes, salmon and eggs are high in vitamin B5. Sources of vitamin B6 include bananas, nuts, potatoes and spinach. Liver, beans, orange juice and green leafy vegetables contain high amounts of vitamin B9. Red meat, fish and dairy products are rich sources of vitamin B12.

Supplements

B-complex vitamins are available in supplement form, but take these only when recommended by your health professional. Oral dosages come in a variety of capsules, tablets and liquids by prescription or over-the-counter. Side effects from B-complex vitamins include, but are not limited to, nausea, diarrhea and gas. See your doctor if you suffer from these side effects.

Enriched Wheat Flour

Enriched wheat flour is commonly used in food production in the United States. You can find it on the ingredient list of many foods, including commercially produced breads, crackers and cookies. Flour is officially considered enriched with B vitamins when it has a minimum 2.9 mg of thiamin, 1.8 mg of riboflavin, 24 mg of niacin and 0.7 mg of folic acid per pound, as regulated by the U.S. Food and Drug Administration. Cereals are commonly enriched with B vitamins, too.

Brewer's and Nutritional Yeast

Brewer's yeast and nutritional yeast contain B-complex vitamins. Brewer's yeast is grown from hops. It is taken as a dietary supplement and used to brew beer. Nutritional yeast is grown from several sources, including blackstrap molasses and whey. Brewer's yeast provides all the B-complex vitamins except vitamin B12. Certain brands of nutritional yeast provide all the B-complex vitamins. These yeasts, which are not used in baking, come in powder, flakes, tablets and liquid. Consult with your health professional before supplementing your diet with brewer's or nutritional yeast. The University of Maryland Medical Center warns against combining these yeasts with MAO inhibitors or Demerol.