What Foods Contain B Vitamins?

The family of B vitamins play a vital role in cell metabolism and the formation of red blood cells. They also help your body to use and create energy from the foods you eat.


You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads (labeled fortified) have added B vitamins.

If you are grocery shopping for foods that contain B vitamins, below you’ll find a breakdown of the essential B vitamins, their individual benefits, and their most common food sources.

Vitamin B1 (Thiamin) – Thiamin allows the body to process carbohydrates and some proteins. Vitamin B1 can be found in: whole grain, enriched fortified products, bread and cereals.

Vitamin B2 (Riboflavin) – Riboflavin is key in metabolism and in the conversion of food into energy; it also helps to produce red blood cells. Vitamin B2 can be found in: milk, bread products, and fortified cereals.

Vitamin B3 (Niacin) – Niacin assists in digestion and the conversion of food into energy; it is also important in the production of good cholesterol. Vitamin B3 can be found in: meat, fish, poultry, enriched and whole grain breads, and fortified cereals.

Vitamin B5 (Pantothenic Acid) – Pantothenic Acid is important in fatty acid metabolism. Vitamin B5 can be found in: chicken, beef, potatoes, oats, cereals, and tomatoes.

Vitamin B6 (PYRIDOXINE) – Vitamin B6 is important for the nervous system; it also helps the body metabolize proteins and sugar. Vitamin B6 can be found in: fortified cereals, fortified soy products, and organ meats like liver.

Vitamin B7 (Biotin) – Biotin helps the body synthesize fats, glycogen and amino acids. Vitamin B7 can be found in: liver, fruits, and meats.


Vitamin B12 (Cobalamin) Cobalamin is important in the production of red blood cells. It also helps in the maintenance of the central nervous system. Vitamin B12 can be found in: fish, poultry, meat, and fortified cereals.

If you’re having difficulty incorporating all of the foods listed above into your diet, Geritol® multivitamin contains 100% of the recommended daily value for vitamin B1, vitamin B2, vitamin B6 and vitamin B12, plus niacin and folic acid – all in one easy-to-swallow multivitamin pill.


B Vitamins. November 07, 2012. U.S. National Library of Medicine. Retrieved from: http://www.nlm.nih.gov/medlineplus/bvitamins.html January 2, 2013.

Food Sources for Vitamins and Minerals. 2005-2013. WebMD, LLC. Retrieved from: http://www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources January 2, 2013.