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Vitamin B is actually a group of 8 different vitamins. In addition to helping the body break down food for energy, B vitamins also help prevent headaches, support the immune system, ensure the health of pregnant women, and many other uses. A well-balanced diet usually provides the body's daily needs for each of the B vitamins. However, supplementing with B vitamins is also very beneficial for health.

Steps

Method 1 of 3: Learn about B vitamins

1. 

   Know that there are eight vitamins in the B group of vitamins. Each vitamin has a slightly different role in health. Depending on the situation, you need to take a certain type of B vitamin. For example, pregnant women need to increase their intake of vitamin B9 (folic acid); meanwhile, vegetarians need vitamin B12 - a vitamin found only in meat products. In addition, patients with gastric surgery or similar surgery often have vitamin B12 deficiency due to poor absorption.

2. 

   
   
   Add vitamin B1 (thiamine) to boost the immune system. Thiamine also plays an important role in the breakdown of carbohydrates for energy release. If you are doing resistance training, supplementing with vitamin B1 may help reduce fatigue. Also, consider taking a thiamine supplement to aid your metabolism in case your carbohydrate content increases.
   • Recommended daily intake: 1.1 mg / day (women); 1.2 mg / day (men).
   • Foods rich in vitamin B1: Pork; Macadamia seeds; sunflower seed; whole wheat bread, fresh green beans; salmon; Edamame beans (soybeans); red or black beans.

3. 

   
   
   Eat foods rich in vitamin B2 (riboflavin) for healthy skin and prevent headaches. Riboflavin is an antioxidant that helps prevent cell damage, especially skin cells. This vitamin also aids in blood production, supports the immune system and converts food into energy. Daily consumption of 400 mg of riboflavin has been shown to reduce the frequency of headaches.
   • Recommended daily intake: 1.1 mg / day (women); 1.3 mg / day (men).
   • Food richest in vitamin B2: almonds; Red meat; migratory mackerel, trout and non-migratory salmon; hard-boiled eggs; pork; mushroom; sesame seeds; squid, oysters, clams and oysters; goat milk cheese; spinach (spinach) or amaranth.

4. 

   
   
   Supplement with vitamin B3 (niacin) to help increase HDL (good cholesterol) content, especially in people who regularly drink alcohol. Niacin also supports the immune system and the breakdown of food into energy. Vitamin B3 deficiency can lead to skin problems, fatigue, depression and indigestion, but are rare. Regular drinkers have a niacin deficiency because alcohol interferes with the absorption of niacin.
   • Recommended daily intake: 14 mg / day (women); 16 mg / day (men).
   • Foods rich in vitamin B3: tuna, mackerel, salmon, swordfish, and halibut; chicken and turkey; pork, red meat or liver; mushroom; lost; sunflower seed.
   • WARNING: Taking high doses of nicotinic acid supplements (a source of niacin) can cause short-term redness and long-term liver damage.

5. 

   Supplement with vitamin B5 (pantothenic acid) for healthy skin. Taking a daily vitamin B5 supplement has been shown to help reduce acne, as well as prevent hair loss and graying. Pantothenic acid can be easily replenished with the body as this vitamin is found in most meats and vegetables.
   • Recommended daily intake: 5 mg (for both men and women).
   • Foods rich in vitamin B5: Sunflower seeds; mushroom; migratory salmon and non-migratory salmon; avocado; egg; pork, red meat and veal; chicken and turkey; sweet potato.

6. 

   Supplement with vitamin B6 (pyridoxine) for good sleep and prevent depression. Vitamin B6 is involved in the production of neurotransmitters that help regulate sleep and mood such as serotonin, norepinephrine, dopamine, and melatonin. In addition, pyridoxine is important in the production of red blood cells. Therefore, vitamin B6 deficiency leads to anemia. People with kidney or autoimmune disorders and regular alcohol drinkers have vitamin B6 deficiency.
   • Recommended daily intake: 1.6 mg / day (for both men and women).
   • Foods rich in vitamin B6: sunflower seeds; pistachios; tuna, salmon, halibut, and swordfish; turkey meat and chicken; pork and red meat; dried fruits; banana; avocado; spinach (spinach).
   • WARNING: Consuming more than 200 mg of vitamin B6 per day can lead to irreversible paralysis in the legs and arms.

7. 

   Eat foods rich in vitamin B7 (biotin) that help keep skin healthy and prevent brittle nails and brittle nails. Probiotics produce sufficient amounts of biotin for most people. However, low-carbohydrate diets often require more biotin to process fats and proteins. Therefore, people on a low-carbohydrate diet should consider increasing their biotin intake to prevent deficiency of this vitamin.
   • Recommended daily intake: 30 mcg / day (for both men and women).
   • Foods rich in vitamin B7: red meat; halibut and salmon; liver; sunflower seed; green leafy vegetables such as spinach (spinach) or rainbow greens; carrot; almond; egg; milk; whole wheat bread; strawberries and raspberries.

8. 

   Add vitamin B9 (folic acid) to your diet to prevent anemia and slow dementia or during pregnancy. The recommended daily amount of folic acid is 400 mcg, but pregnant women should consume an additional 200 mcg daily to prevent birth defects in the fetus.
   • Recommended daily intake: 400 mcg / day (both in men and women); 600 mcg / day (pregnant women).
   • Foods rich in vitamin B9: beans; lentils; spinach and turnip leaves; asparagus; Romaine lettuce; broccoli; Pomegranate; whole grain bread.

9. 

   Supplement with vitamin B12 (cobalamin) for a healthy nervous system. Vitamin B12 helps keep nerve cells and red blood cells healthy, and is involved in the making of DNA. Vitamin B12 deficiency can cause anemia and ultimately nerve damage.Most people get vitamin B12 through diet, however, in rare cases it may be difficult to absorb this vitamin, leading to vitamin B12 deficiency anemia. Also, vegetarians should be aware that vitamin B12 is only found in meat products, so they need to take vitamin B12 fortified supplements or foods.
   • For people who are eliminating caffeine from their diet, vitamin B12 can help reduce caffeine withdrawal symptoms.
   • Recommended daily intake: 2.4 mcg / day (for both women and men).
   • Foods rich in vitamin B12: clams, clams and oysters; liver, fatty goose liver and pate; mackerel, trout and non-migratory salmon, tuna and herring; crab; Red meat; milk; Swiss cheese; egg.
   • Foods containing vitamin B12 for vegetarians: vitamin B12 fortified silk tofu, fortified soy milk, fortified cereals.
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Method 2 of 3: Eat a Diet High in B vitamins

1. 

   Choose the right foods to maximize your B vitamins. If you want to focus on getting one vitamin supplement, you can eat a variety of the foods listed above. Or you can create a diet rich in B vitamins by eating foods that include all of the B vitamins. For example, a spinach salad (spinach) with hard-boiled eggs and sunflower seeds will provide. levels of all B vitamins.

2. 

   Eat more salmon. Salmon is a low-fat source of protein and contains a lot of B vitamins. In particular, a meal of salmon provides high levels of 6 of the 8 B vitamins: B2, B3, B5, B6, B7, B12. Non-migratory salmon contains more vitamins B1, B2, B5 and B12 than almost all other foods. Additionally, you can alternately eat mackerel (rich in vitamins B2, B3, B12) and tuna (rich in vitamins B3, B6, and B12) in your diet.

3. 

   Snack on sunflower seeds or add sunflower seeds to salads. 1/4 cup of sunflower seeds provides 43% of vitamin B1 requirement, 28% of vitamin B6 requirement, 24% of vitamin B5 requirement, 20% of vitamin B9 requirement and 18% of vitamin B3 daily requirement. Additionally, sunflower seeds are rich in vitamin B7.

4. 

   Include meat in your diet. Lean beef, pork, and lamb are a good source of B vitamins. Red meat is high in vitamins B2, B3, B5, B6, B7 and B12, while pork is rich in vitamins B1 and B2. , B3, B5 and B6. Although not as much as the above types of meat, chicken and turkey are rich in vitamins B3, B5 and B6.

5. 

   Add spinach (spinach) to salads, omelets or other dishes. Spinach is rich in vitamins B2, B6, B7 and B9. Although it is less dense, other green vegetables are also rich in B vitamins.

6. 

   Try to eat more hard-boiled eggs. Hard-boiled eggs are a great snack, easy to carry, and perfect for salad garnish. Eggs are a good source of vitamins B2, B5, B7 and B12. You can boil a few eggs and store them in the refrigerator for use.

7. 

   The bread you eat should be made from whole wheat flour. Bread is rich in vitamins B1, B7, and B9. White bread usually contains very little B vitamins, while French bread is rich in vitamin B9.

8. 

   Drink alcohol in moderation. Not only the foods you should eat, but the foods you shouldn't eat also affect the amount of vitamins in your body. Drinking too much alcohol will interfere with the absorption of vitamins B3 and B6.

9. 

   Limit coffee, tea, and soda intake. Caffeine interferes with the absorption of vitamin B1. In addition, caffeine is diuretic, which in turn deprives a significant amount of the B vitamins as they are water soluble. advertisement

Method 3 of 3: Take Vitamin B Supplements

1. 

   Take supplements to increase your daily B vitamin intake. You can buy a B vitamin supplement to get all the B vitamins, or as a single vitamin supplement like folic acid (B9). In addition, multivitamins usually contain most or all of the B vitamins.

2. 

   Remember that food is the best source of nutrition. In some cases, such as pregnant women taking folic acid, supplements are an easy and effective way to ensure that you are getting enough of a particular vitamin. However, supplements are still just supplements. Whole foods are still the best because:
   • Food contains a complex mixture of many nutrients. These nutrients work together and provide benefits that outweigh the supplements.
   • Foods like vegetables, whole grains, fruits and legumes contain fiber to help prevent heart disease, type 2 diabetes and many other diseases.
   • Food also contains many other useful substances such as antioxidants and phytochemicals that help fight cell damage as well as prevent cancer and cardiovascular disease.

3. 

   Consult your doctor before taking any supplements. Supplements can cause side effects or drug interactions. Pregnant women, children or people who are sick should be particularly cautious about taking supplements.

4. 

   Make sure you are getting a good source of vitamins. Laboratory analysis has shown that some supplements contain more or less vitamins than are listed on the label or contain additional ingredients not listed. To ensure you can get the correct ingredients listed on your product's label, you should purchase a vitamin with the US Pharmacopeia seal, ConsumerLab or NSF International - the three vitamin censors. advertisement