Thiamin (Vitamin B1 )
- Assists the release of energy from carbohydrates and protein
- The Metabolism of amino acids
- The functioning of the nervous system
Daily Intake Recommendations: Men: 1.2 mg , Women: 1.1 mg Pregnancy: 1.4 mg Breast-feeding: 1.4 mg
Sources: Fortified Vegan Milks, peas, macadamia nuts, sunflower seeds, beans, lentils, cantaloupes, avocado, and carrot juice. Vitamin B1 is sensitive to heat and diminishes with cooking. For example 100g fresh carrot juice, provides 0.01 milligrams of vitamin B1, One tablespoon of dried spirulina provides 0.17 mg of vitamin B1, or thiamine , One bowl of porridge is 0.30mg of B1 and 100g of sunflower seeds is 1.48 mg of B1.
To ensure sufficient intake of B1. Ensure daily intake of oats, spirulina, and sunflower seeds ( other seeds such as flax)
Riboflavin (Vitamin B2)
This water-soluble B vitamin helps convert food to fuel, encourages iron absorption in the intestines, and also enhances the health of hair, skin, muscles, eyes, and the brain . And some research suggests that riboflavin may be effective at combating migraines, too . Riboflavin deficiency is uncommon, but is associated with a sore throat, cracks and sores around the lips, an inflamed “magenta tongue” , and scaly skin . While enormous intake of riboflavin may turn your pee bright yellow (a phenomenon called flavinuria), this side effect is harmless.
What You Need: Men = 1.3mg; Women = 1.1mg per day
Sources: Almonds (0.23 mg per ounce) / roughly 5 oz of almonds (150g)
Niacin ( a.k.a. Vitamin B3 or Nicotinic Acid)
On the lookout for beautiful skin, hair, and red blood cells? Niacin is here to help! Like other water-soluble B vitamins, niacin is essential for converting food into energy. It’s also central for the health of skin, hair, eyes, liver, and the nervous system, and is believed to lower risks of high cholesterol and heart disease . Extreme deficiencies in niacin may lead to pellagra, which is associated with the “the four D’s”: dermatitis (skin irritation), diarrhea, dementia, and death . But don’t overdo it either: Pellagra is exceptionally rare. High doses of niacin can be toxic, and may cause rosy tingling — the so-called “niacin flush” — if doses exceed 50 mg per day .
What You Need: Men = 16 mg; Women = 14 mg per day
Sources: Almond butter 100g = 8mg, chia seed 80g = 13mg, sunflower cheese 250g sunflower seeds = 25.3mg, sundriend tomato 55g = 5.8mg,
Pantothenic Acid (a.k.a. Vitamin B5)
This vitamin is important in food metabolism and helps synthesize neurotransmitters, steroid hormones, red blood cells, and more. Toxicity is virtually nonexistent, and while B5 deficiency is fairly rare (it tends to accompany severe malnutrition) neurologic symptoms such as burning feet.
What You Need: 5 mg (AI) per day
Sources: Mushrooms (0.52 mg per half cup), sweet potato (0.88 mg per medium potato), avocados (1.99 mg per whole avocado).
Vitamin B6 (a.k.a. pyridoxal, pyridoxine, pyridoxamine)
This essential, water-soluble vitamin flies high above the others. Vitamin B6 helps out with the production of serotonin, a hormone that plays a hand in sleep, appetite, and mood . It also assists with manufacturing red blood cells and steroid hormones, influences cognitive and immune function, and is linked to reducing the risk of heart disease . Diets lacking B6 are rare, but evidence of seizures and other neurologic systems are observed in extreme deficiency. Adverse effects from high doses are primarily seen in people taking supplements, and include pain and numbness in the limbs .
What You Need: 1.3 mg per day
Sources: Bananas (0.43 mg per medium banana), hazelnuts (0.18 mg per ounce), and cooked spinach (0.44 mg per cup).
Another water-soluble B vitamin, vitamin B12 offers a helping hand in the metabolism of fatty acids and amino acids, cell creation, and the protection of nerve cells , and also may reduce the risk of Alzheimer’s . Keep B12 close when it gets to those later, grey-haired years: deficiencies are common in the elderly and may cause memory loss, dementia, and anemia . Toxicities are not observed, and vegetarians and vegans may even need supplements.
What You Need: 2.4 mcg per day - 10mcg per day ( to ensure optimum absorption)
Sources: Suppliment, Nutritional yeast
Biotin (a.k.a. Vitamin B7 or Vitamin H)
Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolism . Metabolism is the process by which our bodies covert the food we eat into energy that can then be used to power everything we do, from thinking, to running. Deficiency of this vitamin is extremely rare.
What You Need: 30 mcg per day
Sources: Avocados (2-6 mcg per avocado), 142g almonds = 97mcg, walnuts 125g = 23mcg, Nutritional Yeast tablespoon = 8mcg. cauliflower and raspberries are also good sources