Adaptogenic Mushrooms

Ashwagandha

Astaxanthin

B-Complex

Calcium Plus

Ceramides

Chia-Flax

Collagen

Cranberry

Digestive Enzymes

Elderberry

Electrolytes

Extra Batteries

Fish Oil

Focus Blend

Garlic

Gut Check

Iron

Keratin

Maca

Magnesium

Multivitamin

Multivitamin + Iron

Plant Protein

Pocket Protector

Prebiotic Plus

Prenatal

Probiotic Blend

Rhodiola

S'well bottle

Shaker Bottle, Geometric

Shaker Bottle, Shake It Up

Shatavari

Sleep Blend

Superberry

Travel Tumbler

Turmeric

Veg. Collagen: Joint

Veg. Collagen: Skin

Vegan D

Veggie Omega

Vitamin B12

Vitamin C

Vitamin D

Whey Protein

Zinc

## What are the B vitamins? 
There are 8 vitamins that comprise the entirety of the [__B Vitamin__](https://pubmed.ncbi.nlm.nih.gov/35933667/ "__B Vitamin__") group: Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Cobalamin (B12), and Folic Acid (B9). The B vitamins are water-soluble, which means the body excretes through urine what it doesn’t use. That’s why they need to be replaced daily. B vitamins can be found in animal proteins, dairy products, leafy green vegetables, and beans. 

## Health benefits of B vitamins 
[B vitamins](https://takecareof.com/articles/vitamin-b6-benefits) help a variety of enzymes do their jobs, ranging from releasing energy from carbohydrates and fat, to breaking down amino acids and transporting oxygen and energy-containing nutrients around the body. 

<pull-quote>
“Vitamin B12, which is required for proper nerve function, also converts food into usable energy, and assists in the formation of red blood cells, proteins, and DNA.”
</pull-quote>

### Immune health
Immune cells have high metabolic activity and high rates of proliferation, thereby requiring vitamins B6 and [B12](https://link.springer.com/chapter/10.1007/978-3-030-16073-9_6 "B12") to form new immune cells and mount proper immune responses throughout the body. B6, B12 and folate also work together to convert [homocysteine](https://www.sciencedirect.com/science/article/abs/pii/S0047637403002239 "homocysteine") to methionine, an amino acid used in a significant number of essential cellular activities. 

[Vitamin B6](https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/ "Vitamin B6") also helps convert food into usable energy and assists in the formation of neurotransmitters, red blood cells, proteins, and DNA. [Vitamin B12](https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ "Vitamin B12"), which is required for proper nerve function, also converts food into usable energy, and assists in the formation of red blood cells, proteins, and DNA.

### Brain health 
Homocysteine is an amino acid that has been linked to various health issues with elevated levels. Supplementation with vitamins B6, B12, and Folic Acid may manage homocysteine levels while promoting optimal health. This [study](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004514.pub2/abstract "study") reports that long-term supplementation with folic acid may benefit cognitive function of healthy older people with high homocysteine levels. Other [research](https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00207/full "research") indicates that Thiamin deficiency may lead to neurological problems, while a severe niacin deficiency has been associated with cognitive issues.

## Foods high in vitamin B
### Leafy greens 
[Leafy greens](https://www.phytojournal.com/archives?year=2020&vol=9&issue=5&ArticleId=12718 "Leafy greens"), especially spinach, collards, turnip greens, and romaine lettuce are among the best vegetable sources of Folate. They are best eaten raw for maximum absorption, though briefly steaming partway between tender and crisp will minimize folate loss. 

### Legumes and Lentils
[Legumes](https://books.google.com/books?hl=en&lr=&id=-vyPDwAAQBAJ&oi=fnd&pg=PA103&dq=legumes+nutrition&ots=8FNkxr-O-2&sig=GseBWGGTmpCVwtqwJN4O2s_bxOQ#v=onepage&q=legumes%20nutrition&f=false "Legumes") and lentils are a rich source of B vitamins. Whether it’s black beans, pinto beans, chickpeas, lentils, or any other bean you choose, you will be getting a healthy variety of B vitamins. Try some hummus for a healthy snack rich in Bs. And don’t forget the peanut. Despite having “nut” in its name, the peanut is a legume. Two tablespoons of peanut butter will provide 1.3 mg or 14% of an adult's RDA of vitamin B6.

### Fortified cereal 
Food fortification began in the 1930s in response to the public health crises resulting from vitamin deficiencies. Vitamin D was added to milk, then B to cereals and breads. This movement virtually eradicated rickets, goiter, beriberi, and pellagra. Currently, many processed, packaged cereals are fortified with vitamin B. The nutritional information is part of the package’s label, which you should read carefully. While they may claim health benefits from the fortification, they are often not quite as forthcoming with the fact that the cereal is high in refined carbs and sugar. Look for [fortified cereals](https://www.sciencedirect.com/science/article/abs/pii/S095816690400031X "fortified cereals") that are low in sugar and high in fiber as they are overall healthier choices.

### Avocados
[Avocados](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients "Avocados") contain nearly 20 vitamins and minerals. Just 1 cup of avocado (think guacamole), contains more than 40% of the DV of B5, 30% of B9, 29% of B6, 16% of both B2 and B3, and 9% of B1.
H3: Tofu

One cup of raw, [firm tofu](https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients "firm tofu") has 36% of the DV for B1, 20% for B2 and B9, and nearly 15% for B6. There are also fortified versions of tofu that are excellent sources of B12, vegetarians take note.

### Beef
[Beef](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746762/nutrients "Beef") is an excellent source of B12. A 4 ounce serving of steak contains more than 250% of the DV for beef, as well as smaller amounts of B2, B3, and B6. The lower the fat in the beef, the higher the concentration of B12 will be. 

### Pork
A juicy [pork chop](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746780/nutrients "pork chop") weighing in at about 4 ounces contains nearly 30% of the DV for vitamin B12, as well as B6 and Riboflavin.

### Chicken and Turkey 
[Chicken](https://fdc.nal.usda.gov/fdc-app.html#/food-details/331960/nutrients "Chicken") and [turkey](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746785/nutrients "turkey") are high in vitamins B3 and B6, especially the white meat. Sadly for fans of crispy skin, nearly all of the nutrients are found in the meat.

### Organ meats 
Organ meats, including [liver](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171060/nutrients "liver"), kidney, tongue, heart, sweetbreads, brain, and tripe, are incredibly nutrient-dense and one of the strongest sources of B12, Folate, and, to a lesser degree, the remaining B vitamins. The organ meats are actually more nutritious than animal muscle meat. 

### Oysters, clams, and mussels
[Clams](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171976/nutrients "Clams") have the highest concentration of vitamin B12 than any other food, though 3 ounces of mussels or clams will provide 338% and 364% of the DV of B12 respectively.

### Trout
Three ounces of [trout](https://fdc.nal.usda.gov/fdc-app.html#/food-details/175153/nutrients "trout") will provide you with 90% of the DV of vitamin B12.

### Salmon 
Three ounces of [salmon](https://fdc.nal.usda.gov/fdc-app.html#/food-details/173691/nutrients "salmon") will provide you with 80% of the DV of vitamin B12.

### Eggs
[Eggs](https://www.sciencedirect.com/science/article/pii/S1056617119320331 "Eggs") are an excellent source of B vitamins, with each [large egg](https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients "large egg") providing 46% of the DV of vitamin B12 and 39% of the DV of vitamin B2.

### Milk
[Cow milk](https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097512/nutrients "Cow milk") is considered to be an interesting source of B vitamins, especially B1, B2, B6, and folic acid. Its strong bioavailability makes it a natural source of [B vitamins](https://www.sciencedirect.com/science/article/pii/B9780128098684000157 "B vitamins").  

### Yogurt 
[Yogurt](https://fdc.nal.usda.gov/fdc-app.html#/food-details/170886/nutrients "Yogurt") can besource of both vitamins B2 and B12, though not all yogurt is equal in terms of healthy eating. Many brands with tasty flavors and added fruit have also added enough sugar to give it that dessert-like quality. Check the labels for sugar content and other additives.

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## Final Takeaways 
Nothing beats a healthy, nutrient-dense diet rich in fresh fruits, whole grains, leafy greens, fresh vegetables, nuts, seeds, animal protein, legumes, and fortified grains and cereals to ensure that you are getting the maximum level of B vitamins for optimal health. But it is not always possible to get everything you need every day. B vitamins are not stored in the body and have to be replenished daily. In addition, not everyone eats everything needed to get all their B vitamins from food sources. Animal protein is one of the best overall sources of B vitamins, so [vegetarians](https://takecareof.com/articles/what-vitamins-should-vegetarians-take) and vegans must be especially cognizant of their B intake. Sometimes a healthy diet of greens is not enough. The good news is that supplementation can help you compensate for anything you’re not getting in your diet.

Care/of’s vitamin B12 [The Energizer](https://takecareof.com/products/vitamin-b-12_3 "The Energizer") and B-Complex [The Busy B’s](https://takecareof.com/products/b-complex_5 "The Busy B’s") are premium quality supplements that can help you meet all of your vitamin B needs.

There are 8 B vitamins and you need all of them. Look no further to find out what, where, and how to get your fill of all of the essential Bs.

Foods High In Vitamin B: What Are They? | Care/of

Dr. Carla Montrond Correia ND, CNS

Ever Wonder What Foods Are High in Vitamin B? Find Out What You’ve Been Missing.

So, let’s say you’re walking down the aisle and you’re looking for a supplement your doctor’s recommended. You check the label and you see terms like “mcg” or “mg” – or even, sometimes, something called “IU.” Well, what are you supposed to do? Stand in the aisle and do mathematical conversions? Just what are these terms, what do they mean, and how should they affect your vitamin intake? Needless to say, when you’re taking vitamins, it’s good to know how much you’re taking and why. In this article, we’ll look at and discuss the most common vitamin dose measurements, with a particular focus on the most common of all: micrograms (mcg).

## What does mcg stand for? 
Mcg stands for microgram, which is a weight-based measurement used for vitamin supplements. One microgram is one millionth of a gram and one thousandth of a milligram. So, whenever you see that “mcg” abbreviation on a vitamin label, that’s what’s being talked about. Microgram is also sometimes abbreviated as “ug.” Don’t let this confuse you: Mcg and ug are the same.

<pull-quote>
“The difference between a microgram and a milligram is simply a difference in size.”
</pull-quote>

## Why is the mcg measurement used? 
Micrograms are used for measuring nutrients that we need very small amounts of. You may see micrograms used for measuring nutritional values for nutrients like folate and vitamin B12. In recent years, the U.S. government issues new regulations requiring labels to consistently use mcg on labels. 

## Is mcg the same as mg or IU? 
Micrograms, milligrams (mg), and International Units (IU) are all different units of measurement. Be sure to pay attention to your supplement labels so that you know how your vitamins are being measured.

The difference between a microgram and a milligram is simply a difference in size. They both measure weight, and milligrams are bigger. One microgram is one-thousandth of a milligram. 

IU measurements aren’t about weight, but rather, they concern the biological activity of a substance in the body; IU measures the activity of vitamins, hormones, enzymes, and drugs. IU measurements are determined by a committee of researchers commissioned by the World Health Organization. To put the matter simply: Measurements like mg and mcg tell you something about the physical weight of the vitamin you’re holding; IU tells you about the biological effectiveness of the vitamin, but nothing about the weight. There’s no clear 1-to-1 conversion between IU and mcg and mg. 

In May 2016, the [U.S. Food and Drug Administration](https://www.fda.gov/media/129863/download "U.S. Food and Drug Administration") (FDA) announced some new regulations that required supplement labels to be updated. The regulations, which became mandatory as of 2019, released guidance on how to convert previous units of measurement for [folate](https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ "folate"), niacin, [vitamin A](https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ "vitamin A"), [vitamin D](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ "vitamin D"), and [vitamin E](https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ "vitamin E") to the new units required on updated nutritional fact labels. Some of the changes included: 

In general, the new regulations led to IU measurements being converted to metric units (mcg or mg), though most supplement labels now include both IU and mcg.

### Difference between a milligram and International Unit? 
A milligram measures weight – it’s one-thousandth of a gram – while an International Unit measures the biological activity of a substance. Again, these are differences in kind rather than degree. When you see mg, think weight; when you see IU, think “biological activity.” 

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## How many micrograms are in one milligram? 
One milligram is equal to 1,000 micrograms. 

## Final takeaways 
Micrograms are a weight-based measurement used consistently on supplement labels, particularly for nutrients the human body only needs very small amounts of. They stand in contrast to International Units (IUs), which are not measurements of mass or volume, but rather are measurements of biological activity. IUs are determined by researchers commissioned by the World Health Organization.

You’ve probably seen the abbreviation “mcg” on your supplement label, but do you know what it means? Read on to learn more. 

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