| Food | Portion | B12 |
| Shellfish | 85 g | 84 µg |
| Salmon | 85 g | 4.9 µg |
| Canned tuna | 85 g | 2.5 µg |
| Beef | 85 g | 1.5 µg |
| Ham | 85 g | 1.5 µg |
| Greek Yoghurt | 85 g | 0.75 µg |
| Milk | 1 glass | 1.2 µg |
| Eggs | 1 (big) | 0.6 µg |
| Chicken | 85 g | 0.3 µg |
Source: http://www.health.harvard.edu
To stay healthy, most people don’t need to take a supplement in order to get enough B vitamins. There are plenty of delicious foods available to get all the nutrients you need naturally, as long as you maintain a complete diet of meats, grains, fruits, and vegetables. It is also possible to get enough B vitamins with vegan diet, but vegans and vegetarians are more likely to suffer from B-complex deficiency.
The biggets problem is getting enough vitamin B12 – the sole source of vitamin B12 are meat and dairy products. Food of vegetable origin does not contain vitamin B12 – the only exception are some mushroom species. Taking B12 in the form of food supplements is recommended for those who are on a vegetarian or vegan diet.
Since B vitamins are found in many foods, you are most likely not at risk of developing a deficiency as long as you follow a well-rounded diet. However, certain circumstances increase the need for B vitamins, making supplements necessary: for people who don’t have a varied diet, don’t eat meat or enough vegetables, pregnant or breastfeeding women, older adults, vegetarians, vegans …. Signs of deficiency is tiredness, fatigue, lack of energy, bad nails, hair and skin.
There are a lot of reasons why one cannot obtain enough B vitamins through a diet only. Deficiency most often happen with older adults, because of the limited absortion in digestive system. Since B vitamins are most often found in meat, vegans and vegetarians are more likely to suffer from B vitamins deficiency.
Certain groups, such as pregnant women, also need larger amounts of some types of vitamin B. Misuse of alcohol, coffee and sugar can result in poor absorption of vitamin B.
B-complex is a class of water-soluble vitamins hat have a chemically distinct compound but often coexist in the same foods. Food supplements that contain the whole specter of vitamin B are commonly named B-Complex. There are eight B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, biotin (B7), folic acid/folate (B9), B12.
They all have names and number. Some are better known by their names, and others by the number.
