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Boost Your Mental Health with B Group Vitamins

Maintaining good mental health is essential for a happy and fulfilling life. While there are various factors that contribute to mental well-being, your diet plays a crucial role. Among the many nutrients that support mental health, B Group vitamins stand out as essential components. In this blog, we'll explore the mental health benefits of B Group vitamins.

Vitamin Wheel
Eat Your Vitamins Wheel

The Importance of B Group Vitamins for Mental Health:

The B Group vitamins, which include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), are essential for various bodily functions, including the maintenance of good mental health. These vitamins are involved in the production of neurotransmitters, which are chemicals that transmit signals in the brain. Proper neurotransmitter function is vital for regulating mood, stress, and overall mental well-being.

Improve your Mental Health with B Group Vitamins:

(RDA) Recommended daily Allowance.
(Al) Adequate Intake.

1. B1 (Thiamine):

  • Food Sources: Whole grains, legumes, nuts, and pork.

  • Recommended Daily Allowance (RDA) is 1.1 mg for men and 0.8 mg for women.

2. B2 (Riboflavin):

  • Food Sources: Dairy products, lean meats, green leafy vegetables, and eggs.

  • RDA is 1.3 mg for men and 1.1 mg for women.

3. B3 (Niacin):

  • Sources: Meat, poultry, fish, peanuts, and whole grains.

  • RDA is 16 mg for men and 14 mg for women.

4. B5 (Pantothenic Acid):

  • Food Sources: Avocado, mushrooms, broccoli, and whole grains.

  • Adequate Intake (AI) is 5 mg for both men and women.

5. B6 (Pyridoxine):

  • Food Sources: Bananas, poultry, fish, potatoes, and chickpeas.

  • RDA is 1.3 mg for adults.

6. B7 (Biotin):

  • Food Sources: Eggs, nuts, spinach, and sweet potatoes.

  • AI is 30 micrograms for adults.

7. B9 (Folate):

  • Food Sources: Leafy greens, beans, fortified cereals, and citrus fruits.

  • RDA is 400 micrograms for adults.

8. B12 (Cobalamin):

  • Food Sources: Meat, fish, dairy products, and fortified plant-based alternatives.

  • RDA is 2.4 micrograms for adults.

Book an Appointment:

If you're interested in optimising your mental health through nutrition, consider booking an appointment.


1. National Institutes of Health. (2021). Thiamin.

2. National Institutes of Health. (2021). Riboflavin.

3. National Institutes of Health. (2021). Niacin.

4. National Institutes of Health. (2021). Pantothenic Acid.

5. National Institutes of Health. (2021). Vitamin B6.

6. National Institutes of Health. (2021). Biotin.

7. National Institutes of Health. (2021). Folate.

8. National Institutes of Health. (2021). Vitamin B12.

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