10 of the best sources of vitamin B

In this article, we will explore what vitamin B is, the different types of vitamin B, and how you can ensure you are getting enough of this vital nutrient through the foods you eat.

Vitamin B is a group of 8 essential vitamins that are so important for your health and well-being. 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.²

B vitamins are water-soluble, so they can’t be stored in your body (except for vitamin B12) and must be replenished daily.⁴

You should get your daily dose of B vitamins through a healthy balanced diet including foods like seeds, fish, eggs, meat, and leafy greens. However, if you follow a restricted diet, like a vegan diet, you’ll likely cut out a lot of vitamin B food sources. This means you may find you’re not able to get enough – particularly vitamin B12 which is mainly found in animal sources.⁵

It is always best to check with your GP for any deficiencies, especially if you follow a restricted diet. Your GP will be able to offer you help, advice and appropriate treatment if necessary.

Leafy green vegetables like spinach pack a nutritional punch when it comes to B vitamins, particularly folate (vitamin B9). Vitamin B9 is important for helping your body make DNA and other genetic material, as well as helping your cells divide.¹⁴

Just 90g of cooked spinach contains 39% of your recommended daily amount of vitamin B9.¹⁵  Some folate can be destroyed during cooking, so it’s best to steam your spinach instead, to help minimise the amount of folate lost.¹⁶

Plain Greek yoghurt is thought to be naturally high in riboflavin (vitamin B2) and vitamin B12, both important B vitamins for good health. In fact, 100g of plain Greek yoghurt contains around 50% of your daily vitamin B12 intake and approximately 22% of your daily vitamin B2 intake.²²

However, non-dairy yoghurt alternatives like those made with coconut milk or almond milk, generally don’t have a good concentration of B vitamins, unless they’ve been fortified.²³

Most of us will likely overlook organ meats when we go food shopping, but organ meats like liver are especially nutrient-dense and are believed to be one of the best sources of vitamin B12 and folate.³⁰

Whether it's chicken, beef, pork, or lamb, you’ll find they contain plenty of B vitamins. 100g of beef liver can include:³¹ 

Organ meats have long been considered to have a strong flavour and unusual texture, but there are many ways you can incorporate them into different meals to boost your vitamin B.

A healthy, balanced diet including plenty of fresh fruit, whole grains, leafy greens, and protein is important to make sure you’re getting enough B vitamins to keep you healthy. But, in some cases, it’s not always possible to get all the vitamin B you need every day.

Not everyone can get their daily vitamin B from food sources alone as animal protein is thought to be the best source of vitamin B. For those with restricted diets, like vegetarians or vegans, a healthy diet of fruits and vegetables is often not enough.

Incorporating vitamin B rich foods into your diet is so beneficial for your overall health and well-being. B vitamins play an important part in improving energy levels, supporting a healthy immune system, and healthy skin and hair.

Eating a balanced diet is the best way to make sure you get enough vitamin B every day, but sometimes, this isn’t always possible if you follow a restricted diet. Vitamin B for vegetarians and vegans can be hard to come by, but luckily vitamin B supplements are available to help you reach your vitamin B goals.

Why not use our vitamin B foods list as inspiration and start adding more foods like meat, fish, eggs, and leafy greens to your meals today?