B12 (Cobalamin)

B12 (Cobalamin)

This B vitamin is a total team player. Cobalamin works with vitamin B9 to produce red blood cells and help iron do its job: create the oxygen carrying protein, hemogloblin. Since vitamin B12 is only found in animal products, studies show higher rates of non-meat eaters with a deficiency. “But unless you are a strict vegan or vegetarian,” Zuckerbrot says, “it’s not hard to get enough of this vitamin in your diet.” For those who are deficient, it may be necessary tosupplement the diet with B12.

Get it from: Fish, shellfish, dairy, eggs, beef and pork

B9 (Folate)

B9 (Folate)

You may have heard another name for B9 — folic acid — which is the synthetic form used in supplements and fortified foods like cereal and bread. Studies suggest folate may help keep depression at bay and prevent memory loss. This vitamin is also especially important for women who are pregnant since it supports the growth of the baby and preventsneurological birth defects.

Get it from: Dark leafy greens, asparagus, beets, salmon, root vegetables, milk, bulgur wheat and beans

B7 (Biotin)

B7 (Biotin)

Because of its association with healthy hair, skin and nails, this B vitamin also goes by “the beauty vitamin.” It may help people with diabetes control high blood glucose levels, too. This B vitamin is especially important during pregnancy because it’s vital for normal growth of the baby. 

Get it from: Barley, liver, yeast, pork, chicken, fish, potatoes, cauliflower, egg yolks and nuts

B6 (Pyridoxine)

B6 (Pyridoxine)

Along with fellow B vitamins 12 and 9, B6 helps regulate levels of the amino acidhomocysteine (associated with heart disease). Pyridoxine is a major player in mood and sleep patterns because it helps the body produce serotonin, melatonin and norepinephrine, a stress hormone. Some studies suggest vitamin B6 can reduce inflammation for people with conditions like rheumatioid arthritis.

Get it from: Chicken, turkey, tuna, salmon, lentils, sunflower seeds, cheese, brown rice and carrots

B5 (Pantothenic Acid)

B5 (Pantothenic Acid)

Small amounts of vitamin B5 are found in just about every food group — its name even says so. Pantothenic comes from the Greek word pantothen meaning “from everywhere.” In addition to breaking down fats and carbs for energy, it’s responsible for the production of sex and stress-related hormones including testosterone. Studies show B5 also promotes healthy skin with the ability to reduce signs of skin aging such as redness and skin spots.

Get it from: Avocados, yogurt, eggs, meat and legumes

B3 (Niacin)

B3 (Niacin)

One of the primary uses for niacin is to boost HDL cholesterol (i.e. the good cholesterol). And the higher a person’s HDL, the less bad cholesterol he or she will have in their blood. Vitamin B3 deficiency is very rare in developed countries, though alcoholism has been shown to lower B3 levels in some individuals. Niacin, used topically and ingested, has also been found to treat acne.

Get it from: Yeast, red meat, milk, eggs, beans and green vegetables

B2 (Riboflavin)

B2 (Riboflavin)

This B vitamin works as an antioxidant to help fight free radicals (particles in the body that damage cells) and may prevent early aging and the development of heart disease. Riboflavin is also important for red blood cell production, which is necessary for transporting oxygen throughout the body. Several studies suggest B2 can help stave off migraines, but more research is needed to be sure. And be careful, while sunlight does the body good, ultraviolet light reduces the riboflavin content in food sources. Milk, for instance, is best purchased in opaque containers in order to keep this vitamin from breaking down.

Get it from: Almonds, wild rice, milk, yogurt, eggs, Brussels sprouts, spinach and soybeans