B Vitamins on a Vegan Diet
Lets talk about how important Vitamin B's are for our health and beauty.
They balance our stress and recharge our batteries.
Health Benefits of B Vitamins include:
- Supports the metabolism of food to promote healthy energy
- Ensures glowing health of hair, skin, and nails
- Promotes healthy aging
- Fosters healthy cognitive function and memory
- Supports healthy digestive, neurological & cardiovascular function
- Encourages healthy mood and sleep rhythms
- Enhances healthy cell growth and division
Vitamin B1 (Thiamin), B2 (Riboflavin), B3 (Niacin) and B5 (Pantothenic Acid) are all very important to grow beautiful hair, nails and healthy skin.
They are also needed for brain function and mental focus.
Vitmain B6 (Pyridoxine) prevents anxiety by helping the amico acid tryptophan convert to niacin and serotonin for healthy nerve function and also helps to ensure a healthy sleep cycle. It aids in maintaining homeostasis, red blood cell production and i vital for immune function.
Vitamin B7 (Biotin) is probably the most known vitamin for healthy skin, hair and nails. But it also converts food to energy, helps to reduce blood sugar by synthesizing glucose, and helps to make and to break down fatty acids.
Vitamin B9 (Folate) is essential for pregnant women since it helps to prevent birth defects due to its role in the production and repair of DNA.
It also merges with Vitamin B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation.
Vitamin B12 (Cobalamin) critical for all aspects of health and the one Vitamin B that most vegans are lacking in. Is needed for optimal brain function and to prevent depression and mania. Is important for red blood cell production, aids in digestion, and improves iron uptake.
How to supplement B Vitamins?
To ensure proper nourishment of B Vitamins on a plant based diet follow our recommendations of foods high in Vitamin B's. Click on the highlighted ones for shopping options.
Plant based sources of Vitamin B1: nutritional yeast (nonactive yeast), hibiscus tea, coriander, pine nuts, Jerusalem artichokes, watermelon, acorn squash, buckwheat, sunflower seeds, macadamia nuts (or butter), tahini, sesame seeds, spirulina, green peas, most beans, asparagus.
Plant based sources of Vitamin B2: almonds, sesame seeds, spinach, spirulina, mushrooms, beet greens, quinoa, buckwheat, prunes.
Plant based sources of Vitamin B3: nutritional yeast (nonactive yeast), chili powder, spirulina, mushrooms, barley, durian fruit, potatoes, tomatoes, millet, chia, whole grains, wild rice, buckwheat, green peas, avocados, sunflower seeds, tahini.
Plant based sources of Vitamin B5: nutritional yeast (nonactive yeast), paprika, mushrooms, sunflower seeds (and sunbutter), whole grains, broccoli, mushrooms, avocados, tomatoes, sweet potatoes.
Plant based sources of Vitamin B6: bananas, watermelon, almonds, sweet potatoes, green peas, avocados, hemp seeds, spirulina, chia seeds, beans, chickpeas, prunes, sunflower seeds, pineapple, plantains, hearts of palm, artichokes, water chesnuts, all squash and pumpkin, brussels sprouts, green beans, pistachios, figs, nutritional yeast, garlic, sage, peppers, kale, collards.
Plant based sources of Vitamin B7: almonds, chia, sweet potatoes, onions, oats, tomatoes, carrots, walnuts.
Plant based sources of Vitamin B9: spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, nutritional yeast (nonactive yeast), basil, artichokes, cantaloupe, walnuts, flax, sesame, cauliflower, tahini, sunflower seeds, peas, okra, celery, hazelnuts, mint, leeks, chestnuts.
Plant based sources of Vitamin B12: sadly there are not many plant based sources of B12, the most common ones are fortified milks like almond and coconut milk (brands vary) but those often come with questionable other ingredients. One of the best sources is nutritional yeast and the absolute best source is spirulina.
If you feel like you are lacking or generally need more you want to look into a whole foods plant based supplement.
For a vegan source of B12 we have the Pure Vegan spray, which is 1 pump sublingual spray per day of Methylcobalamin, certified vegan.
B12 (as Methylcobalamin) 500mcg
Purified water, vegetable glycerine, & potassium sorbate (preservative).
Does not contain any dairy, egg, sugar, corn, yeast, wheat, soy, or glutens.
From Innate we have a vegetarian source in pill form
Innate Homocysteine Response
Vitamin B6 (S. cerevisiae*; 125 mg) 25 mg
Folate (Broccoli*; 80 mg) 800 mcg
Vitamin B12 (S. cerevisiae*; 12 mg) 60 mcg
Organic Whole Food Blend 115 mg
Organic Beet Root, Organic Parsley, Organic Carrot
Immune Blend 295 mg
S. cerevisiae, Organic Broccoli, Polysaccharides**, CoQ10**, SOD**, Glutathione**, Beta Glucans**, Lipoic Acid**, Trace Minerals**, Probiotics**
Bioactive Enzymes & Proteins 103 mg
Enzymes**, Peptides**, RNA/DNA**, Amino Acids**, Branch Chain Amino Acids**
* FoodState® Nutrients ** Naturally occurring
Other Ingredients: Vegetable Cellulose, Organic Rice Bran, Vegetable Lubricant, Silica.
Free of artificial colors/flavors
We also carry Pure Syngery's Super B-Complex
Vegan, gluten free, whole foods based
As well as Innate's B-Complex and CoEnzyme B Complex
And a liquid vegan B-Complex by ENP
Please call or e-mail for additional information and to order.