The Power of B Vitamins — And Where to Find Them in Food

B vitamins are a family of eight essential nutrients that work together to support nearly every system in the body — from energy production and nervous system function to mood regulation, immune health, and cellular repair. Since most B vitamins cannot be stored in the body, we need to replenish them through food every single day.

The key B vitamins and where to find them:

🥦 B6 (Pyridoxine) — Supports brain function, mood, and immune health. Found in broccoli, poultry, potatoes, bananas, and chickpeas.

🌿 Folate (B9) — Essential for cellular repair and DNA synthesis, and especially important during pregnancy. Found in leafy greens, broccoli, lentils, and beans.

🥩 B12 (Cobalamin) — Critical for nerve function, red blood cell production, and energy. Found in animal products including poultry, fish, eggs, and dairy — and in nutritional yeast and fortified foods for plant-based eaters.

🌾 B1 (Thiamine) & B2 (Riboflavin) — Support energy metabolism and cellular function. Found in whole grains, legumes, nuts, and eggs.

🫘 B3 (Niacin) — Supports cardiovascular health, skin integrity, and energy production. Found in poultry, fish, peanuts, and brown rice.

🥑 B5 (Pantothenic Acid) — Supports hormone production and metabolism. Found in avocado, eggs, sweet potatoes, and mushrooms.

🍄 B7 (Biotin) — Supports healthy hair, skin, nails, and blood sugar regulation. Found in eggs, salmon, nuts, and mushrooms.

The good news: many of these are already woven into your OSK bowl every week — from broccoli and kale to beans, quinoa, and nutritional flakes. Nourishment by design.