Medically Reviewed by Gabriela Pichardo, MD on June 13, 2020

To B or Not ...

1 / 8

You definitely should. Without enough B12 (and folate), for example, you can become tired, weak, constipated, or depressed. And that’s just one of the kinds of vitamin B you need. For a big hit of vitamin B12, try clams or beef liver.

Vitamin B6

2 / 8

Without enough of this B, you may get sick more often and feel depressed or confused. You may also get scaly, cracked lips. You only need a small amount of it each day, though, and most of us get that. If you want to make sure, your best bets are chickpeas, tuna, and -- surprise -- beef liver.

B1 (Thiamin)

3 / 8

Your body may not absorb enough of this if you often have more than a few drinks. Without it, you may have weakness, fatigue, and even brain damage. It can also lead to psychosis. So get your B1. Enriched rice, trout, and black beans are good sources.

B2 (Riboflavin)

4 / 8

Most Americans get plenty of riboflavin. That's a good thing, because a serious lack of it can damage your liver and nervous system.  For the most per bite, eat a big plate of beef liver. Can’t do it? Milk, yogurt, and beef are good second choices. There are also plants that can provide the B2 you need. For instance good sources include quinoa, muesli, and fortified vegan breakfast cereals. And don't forget avacado or wild rice -- both are rich sources of B2. 

B3 (Niacin)

5 / 8

Niacin helps your digestion, skin, and nerves work the way they should. It also helps change food to energy. You can get it from milk, eggs, rice, and fish. But don’t overdo it. Too much can cause liver damage, peptic ulcers, and skin rashes.

B7 (Biotin)

6 / 8

A lack of B7 can lead to skin rashes, hair loss, high cholesterol, and heart problems. You can find it in cauliflower, salmon, carrots, bananas, soy flour, cereals, and yeast.

Folic Acid (Folate)

7 / 8

This is an important member of the B vitamin family -- especially if you’re pregnant, because it can help prevent certain birth defects. Folic acid is the lab version of folate, which is naturally found in foods. Whip up some spinach and black-eyed peas to get some in your diet.

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