Getting All of Your Bs
The good news is you need only small amounts of B vitamins to reach the recommended dietary intakes.
A balanced diet that includes five daily servings of fruits and vegetables, as well as grains, protein and dairy, gives you the entire family of B vitamins. Women who are pregnant or breastfeeding need more folic acid (vitamin B9) than others. They can get this additional amount of B vitamin by eating a folate-rich diet, dietary supplements and fortified foods.
You can get B vitamins from plant sources such as leafy green vegetables, beans and peas, and animal-based foods such as fish, poultry, meat, eggs and dairy products. Many cereals and some breads contain added B vitamins. In addition, one serving of Kretschmer Wheat Germ is an excellent source of folic acid.