Top Foods Rich in B-Complex Vitamins (B1 to B12)
Here is a list of the richest food sources for each B vitamin (from B1 to B12), grouped by type:
Note: Below the list of B-complex rich foods, you will also find two additional sections:
Richest food sources for B vitamins
Vitamin B1 (Thiamine)
Role: Carbohydrate metabolism, nervous system health
- Wheat germ
- Sunflower seeds
- Pork liver
- Pork meat
- Legumes (beans, lentils)
- Brown rice
Vitamin B2 (Riboflavin)
Role: Energy production, skin and eye health
- Liver (beef, chicken)
- Dairy products (milk, yogurt, cheese)
- Eggs
- Almonds
- Mushrooms
- Fish (mackerel, salmon)
Vitamin B3 (Niacin)
Role: Skin health, digestive and nervous systems
- Liver
- Chicken and turkey breast
- Tuna and salmon
- Peanuts
- Brown rice
- Sesame seeds
Vitamin B5 (Pantothenic Acid)
Role: Hormone synthesis, fat and carbohydrate metabolism
- Liver and kidneys
- Egg yolk
- Avocado
- Mushrooms
- Broccoli
- Poultry meat
Vitamin B6 (Pyridoxine)
Role: Protein metabolism, mood regulation
- Liver
- Tuna, salmon
- Bananas
- Potatoes
- Chicken
- Nuts and seeds
Vitamin B7 (Biotin)
Role: Hair, skin, and nail health
- Cooked egg yolk
- Liver
- Nuts and seeds
- Salmon
- Cauliflower
- Brewer’s yeast
Vitamin B9 (Folic Acid / Folate)
Role: DNA synthesis, red blood cell formation, healthy pregnancy
- Spinach
- Lentils and beans
- Asparagus
- Broccoli
- Liver
- Avocado
Vitamin B12 (Cobalamin)
Role: Nervous system function, red blood cell production
Note: Found only in animal-based foods
- Beef liver
- Clams and oysters
- Sardines, salmon, tuna
- Beef and poultry
- Eggs
- Dairy products
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Daily Meal Plan Rich in B-Complex Vitamins
Breakfast
- Oatmeal cooked with milk (rich in B1, B2, B3, B5, B6)
- Boiled eggs (B2, B7, B12)
- A handful of almonds (B2, B7)
- Orange juice (adds vitamin C to support absorption)
Mid-Morning Snack
- Banana (B6)
- Sunflower seeds (B1, B5)
Lunch
- Grilled chicken breast (B3, B5, B6, B12)
- Quinoa or brown rice (B1, B3, B6)
- Steamed broccoli and spinach (B9, B2, B7)
- Avocado slices (B5, B9)
Afternoon Snack
- Greek yogurt (B2, B12)
- Mixed nuts (walnuts, peanuts) (B3, B6, B7)
Dinner
- Salmon or tuna (B3, B6, B12)
- Sweet potatoes (B6, B1)
- Asparagus or lentils (B9, B1, B6)
- Mixed green salad with olive oil and lemon dressing
Evening Snack (Optional)
- Whole grain toast with natural peanut butter (B1, B3, B6)
- A glass of milk (B2, B12)
Vegan Sources and Alternatives for B-Complex Vitamins
Vitamin B1 (Thiamine)
- Whole grains (brown rice, oats, barley)
- Legumes (lentils, black beans, chickpeas)
- Nuts and seeds (sunflower seeds, flaxseeds)
- Nutritional yeast
Vitamin B2 (Riboflavin)
- Almonds and other nuts
- Mushrooms (especially shiitake)
- Spinach and other leafy greens
- Fortified plant milks (soy, almond, oat)
- Nutritional yeast
Vitamin B3 (Niacin)
- Peanuts and peanut butter
- Whole grains
- Legumes
- Mushrooms
- Nutritional yeast
Vitamin B5 (Pantothenic Acid)
- Avocado
- Sweet potatoes
- Mushrooms
- Legumes
- Broccoli
Vitamin B6 (Pyridoxine)
- Chickpeas and other legumes
- Bananas
- Potatoes
- Spinach
- Fortified cereals
Vitamin B7 (Biotin)
- Nuts and seeds (especially almonds, walnuts)
- Sweet potatoes
- Spinach
- Broccoli
- Nutritional yeast
Vitamin B9 (Folate)
- Dark leafy greens (spinach, kale)
- Lentils and beans
- Asparagus
- Avocado
- Beets
Vitamin B12 (Cobalamin)
- Fortified plant-based milks and cereals
- Nutritional yeast fortified with B12
- Fortified meat substitutes (tofu, tempeh)
- B12 supplements (recommended for vegans to ensure adequate intake)
Important Notes:
- Vitamin B12 is naturally absent in plant foods, so fortified foods or supplements are essential for vegans.
- Nutritional yeast is a popular and tasty way to add B12 and other B vitamins to your diet.
- Always check labels to confirm that products are fortified with B12.
How to Get All B Vitamins Naturally from Food
Incorporating foods rich in B-complex vitamins (from B1 to B12) into your daily diet is essential for maintaining optimal health, energy levels, and proper metabolic function. Each B vitamin plays a unique role in supporting vital processes such as energy production, nervous system maintenance, red blood cell formation, and DNA synthesis.
Whether you prefer animal-based sources like liver, fish, eggs, and dairy or plant-based options such as legumes, nuts, seeds, and fortified products, understanding where to find these essential nutrients helps you make informed dietary choices.
Why B-Complex Vitamins Matter and How to Get Them from Food
Because B vitamins work synergistically, consuming a variety of nutrient-dense foods ensures balanced intake and maximizes their benefits. For vegans and vegetarians, fortified foods and supplements—especially for vitamin B12—are crucial to prevent deficiencies. A diet rich in B vitamins can improve mood, enhance brain function, support heart health, and boost overall vitality.
By regularly including whole grains, leafy greens, nuts, seeds, lean meats, and fortified alternatives in your meals, you support your body’s ability to convert food into energy and maintain healthy cellular function. Use this comprehensive guide as a roadmap to select the best natural sources of each B vitamin and create balanced, nourishing meals.
Prioritize your health by fueling your body with the full spectrum of B-complex vitamins every day.