Lots of foods contain B vitamins, making it easy to get enough from your diet. It’s best to get your B vitamins from a wide variety of food sources. This helps ensure you’re getting enough of each type.
You can find vitamin B in:
- milk
- cheese
- eggs
- liver and kidney
- meat, such as chicken and red meat
- fish, such as tuna, mackerel, and salmon
- shellfish, such as oysters and clams
- dark green vegetables, such as spinach and kale
- vegetables, such as beets, avocados, and potatoes
- whole grains and cereals
- beans, such as kidney beans, black beans, and chickpeas
- nuts and seeds
- fruits, such as citrus, banana, and watermelon
- soy products, such as soy milk and tempeh
- blackstrap molasses
- wheat germ
- yeast and nutritional yeast
Most people get enough B vitamins by eating a balanced diet. However, it’s still possible to be deficient, especially if you’ve been taking certain medications for a while, such as proton pump inhibitors, or if you follow a very strict vegan or vegetarian diet.
The following symptoms may signal you’re not getting enough B vitamins:
- skin rashes
- cracks around the mouth
- scaly skin on the lips
- swollen tongue
- fatigue
- weakness
- anemia
- confusion
- irritability or depression
- nausea
- abdominal cramps
- diarrhea
- constipation
- numbness or tingling in the feet and hands
If you’re experiencing any of these symptoms and aren’t sure why, make an appointment to talk with your doctor.
Although it’s possible that you’re experiencing a vitamin B deficiency, these symptoms also overlap with many other underlying conditions. Your doctor can make a diagnosis and advise you on next steps.
