Vitamin B's
The Vitamin B complex refers to Vitamins B1-B12.
Where are they found?
Vitamin B1 (thiamine)
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Whole grains (brown rice, oats, whole-wheat bread)
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Pork
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Legumes (lentils, beans, peas)
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Nuts and seeds (especially sunflower seeds)
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Fortified cereals
Vitamin B5 (Pantothenic Acid)
Animal sources
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Chicken and turkey
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Beef
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Eggs
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Fish
Plant-based sources
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Avocado
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Mushrooms
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Broccoli
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Sweet potato
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Legumes (lentils, chickpeas)
Other sources
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Whole grains
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Nuts and seeds
Vitamin B2 (Riboflavin)
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Dairy products (milk, yoghurt, cheese)
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Eggs
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Lean meats (especially liver)
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Leafy green vegetables (spinach, kale)
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Mushrooms and almonds
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Fortified cereals
Vitamin B6 (Pyridoxine)
Animal sources
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Chicken and turkey
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Fish (salmon, tuna)
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Beef
Plant-based sources
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Bananas
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Potatoes and sweet potatoes
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Chickpeas and other legumes
Fortified foods
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Breakfast cereals
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Enriched grain products
Vitamin B3 (Niacin - Nicotinamide/Nicotinic acid)
Animal sources
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Chicken and turkey
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Fish (tuna, salmon)
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Beef and organ meats
Plant-based sources
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Peanuts
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Whole grains (brown rice, whole-wheat bread)
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Mushrooms
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Legumes
Fortified foods
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Breakfast cereals
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Enriched breads and flours
Vitamin B7(Biotin)
Animal sources
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Sardines
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Eggs
Plant-based sources
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legumes
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Nuts
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Cauliflower
Vitamin B9 (Folate)
Animal Sources
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Liver (High amounts)
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Eggs
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Dairy (Lower amounts)
Plant based sources
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Oranges bananas, mango
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Papaya, Kiwi fruit, Strawberries
Other Sources​
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Sunflower seeds
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peanuts
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Almonds
Vitamin B12 (Cobalamin)
Animal Sources
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Clams (Very High)
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Oysters
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Sardines, salmon,
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Tuna, trout
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Crab, shrimps
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Beef, lamb and port
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Kangaroo (very high)
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Chicken, Turkey
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Liver (beef or chicken - v high)
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Egg yolk
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Dairy products
Plant based
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Plants do not naturally contain B12 in bioactive human form