There are many different B vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and cobalamin (B12). The B vitamins work together to help your body use the energy you get from food. Some B vitamins are also important in helping the body use protein from the diet to build new cells and tissues.
You can get enough of the B vitamins by eating a variety of foods from different food groups. Animal products like pork, liver, kidney, poultry, eggs and fish are the best sources of vitamin B6. Many plant foods like whole grain foods (brown rice, whole wheat bread and oatmeal) are good sources of pyridoxine. Some legumes and nuts like soy beans, peanuts and walnuts are other plant sources of this B vitamin.
Vitamin B12 is needed for healthy blood. It is found only in animal products. If you are a vegetarian and do not eat any animal foods like eggs, milk or cheese, you may need to take a supplement for this vitamin.
To find out more about other B vitamins, read the files for Thiamin, Riboflavin and Niacin.
If you have other questions about these vitamins, you can go to "Ask the Nutritionist."
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