To stay healthy during and after the pandemic, all you need is vitamin B

Vitamin supplements should always be consumed only if recommended by your doctor. As supplementation it sometimes has mild side effects such as excessive thirst, rash, blurred vision, cramps, nausea, excessive voiding diarrhea, and flushing of the skin. If you experience any unusual changes, be sure to contact your doctor immediately, as in severe cases, taking the supplement without any diagnosed deficiencies could lead to toxicity and may also result in loss of control of body movements.

One can experience a vitamin B overdose only through supplements that are taken without consulting the doctor. Overdose of vitamin B complex from food is less likely as it is water soluble and is excreted in the urine. Since you are now aware of the importance of B vitamins, talk to your doctor about your desired health goal. Taking certain factors into account, your doctor can advise you if you need to make any dietary changes or take additional supplements.

Food sources of each vitamin

Vitamin B is available in most of the foods we eat every day. Here’s a look at some of the key dietary sources for each of them:

Vitamin B1 (thiamine): Peanuts, spinach, kale, whole grains, tree nuts

Vitamin B2 (riboflavin): Eggs, spinach, milk, yogurt, almonds, oats, mushrooms

Vitamin B3 (niacin): Green vegetables, milk, eggs, red meat

Vitamin B5 (pantothenic acid): Legumes, eggs, meat, avocados, chicken

Vitamin B6 (pyridoxine): Brown rice, carrots, chicken, lentils, sunflower seeds, chickpeas, potatoes

Vitamin B7 (biotin): Potatoes, chicken, fish, nuts, cauliflower, eggs, sunflower seeds

Vitamin B9 (folic acid): Milk, beans, asparagus, leafy greens, nuts

B12 vitamin: Eggs, milk, fish