Essential Vitamin Guide: Find It in
Essential Vitamin Guide: Find It in
Essential Vitamin Guide: Find It in
B1 (thiamine)
FIND IT IN Meat: pork, poultry, beef liver
Seafood: salmon, mussels
Vegetables: asparagus
Adult men: 1.2 mg - Helps maintain muscle tension and Nuts, beans, and legumes: flax
Adult women: 1.1 mg reflexes seeds, navy beans, macadamia nuts,
Pregnancy and - Vital for turning food into energy edamame, black beans, lentils
breastfeeding: 1.5 mg in the body Grains: enriched bread, noodles,
- Important for growth, cereal
development, and function of cells
B2 (riboflavin)
FIND IT IN Meat: organ meats, beef
Seafood: salmon, trout, oysters,
clams, mussels
Adult men: 1.3 mg - Vital for energy production Dairy: milk, yogurt, swiss cheese
Adult women: 1.1 mg - Ensures proper growth, Eggs
Pregnancy: 1.4 mg development, and function of cells Vegetables: mushrooms, asparagus,
Breastfeeding: 1.6 mg - Helps metabolize fats, drugs, and broccoli, spinach
steroids Grains: fortified cereal
Other: nutritional and brewer’s yeast
B6 (pyridoxine)
FIND IT IN Meat: beef, pork, organ meats
Seafood: salmon, tuna
Poultry: turkey and chicken breasts
Adult men: 1.7 mg - Helps promote and maintain healthy Eggs
Adult women: 1.5 mg brain function Dairy: milk, ricotta cheese
Pregnancy: 1.9 mg - Important for red blood cell creation Vegetables: spinach, potatoes
Breastfeeding: 2.0 mg - Vital for nutrient metabolism Fruit: bananas, avocados
Tolerable upper limit: - Lowers levels of homocysteine, high Grains: fortified cereal
100 mg levels of which are a risk for several Nuts and legumes: pistachios,
health conditions chickpeas, peas
Other: nutritional and brewer’s yeast
B7 (biotin)
FIND IT IN Meat: organ meats
Seafood: salmon
Dairy: milk, cheese, yogurt
Adults: 30 mcg - Helps keep cells and tissues Egg yolks
Breastfeeding: 35 mcg healthy Fruit: avocados
- May promote hair growth Vegetables: sweet potatoes, broccoli
- May promote lower blood sugar mushrooms, spinach, cauliflower
levels Nuts and seeds: almonds, walnuts,
pecans, sunflower seeds, nut butters
Other: nutritional and brewer’s yeast
B12 (cobalamin)
FIND IT IN Meat: organ meats, beef
Seafood: trout, salmon, oysters,
clams, mussels, tuna, sardines
Pregnancy: 2.6 mcg - Helps make DNA Dairy: milk, yogurt, Swiss cheese
Breastfeeding: - Keeps nerve and blood cells healthy Eggs
2.8 mcg - Helps prevent anemia Other: nutritional yeast, fortified
- Lowers risk of birth defects nondairy milk, supplements
- Promotes bone density
- May improve symptoms of mild
depression in those with B12 deficiency
- Helps lower inflammation