Thiamin, niacin, riboflavin, folate, B6 and B12. These are some of the important B-vitamins that work to make red blood cells, form your genetic blueprint, keep your nervous system healthy and even help your body use energy from food.

1. Which B-Vitamin is especially important during preconception and pregnancy?

Folate, also called folic acid or folacin, is needed before you become pregnant as well as during pregnancy. This B-vitamin helps to reduce the baby's risk of developing a type of birth defect that affects the brain and spinal cord. Many foods contain only small amounts of folate, so it's difficult to get enough from food alone. If you are of childbearing age or planning to become pregnant, eat plenty of folate-rich foods and take a daily multivitamin and mineral supplement that contains 0.4 milligrams (or 400 micrograms) of folic acid. Make sure the supplement contains no more that 1 milligram (or 1000 micrograms) of folic acid.

2. Strict vegetarians who eat little or no animal products may need to take a supplement of which B-vitamin?

Vitamin B12 is only found naturally in animal foods such as meat, poultry, fish, eggs, milk, cheese, and milk products. If fortified, soy and rice beverages as well as soy-based meat substitutes will provide vitamin B12. Strict vegetarians or vegans who do not eat these fortified foods may need a vitamin B12 supplement. Together with folic acid, Vitamin B12 helps to make red blood cells and DNA, our body's genetic blueprint.

3. Which food is a good source of riboflavin?

Milk and yogurt are the highest sources of riboflavin, followed by eggs, meat, and cheese. Riboflavin, also called vitamin B2, helps to keep our skin, eyes, and nerves healthy. It also works with other B-vitamins to use energy from the food we eat. A deficiency of riboflavin is usually associated with other nutrient deficiencies and may cause mouth, throat, skin, and blood problems. Other foods that contain riboflavin include: nuts, green peas, dark green leafy vegetables, legumes, and enriched breads, cereals, and pasta.

B Vitamins in Food Groups

• Grain Products - thiamin, riboflavin, niacin, and folate (enriched breads/cereals/pasta and wheat germ)
• Vegetables and Fruit - folate (such as asparagus, beets, broccoli, brussels sprouts, corn, green peas, romaine lettuce, cooked spinach, oranges and orange juice, canned pineapple juice, cantaloupe, honeydew)
• Milk and Milk Products - riboflavin and vitamin B12
• Meat and Meat Alternatives - thiamin, niacin, vitamin B6, vitamin B12 (in animal products only) and folate (in liver and meat alternatives only such as kidney beans, navy beans, soybeans, chickpeas, lentils, nuts, peanut butter, and seeds)

Who else may need a vitamin B12 supplement?

Our ability to absorb vitamin B12 decreases with age. Adults over the age of 50 may benefit from taking a B12 supplement. Talk to your doctor or Registered Dietitian about the right amount for you.

Information from Dietitians of Canada.