B Vitamins Deficiency
Quick Signs + Real Food Fixes
B1 (Thiamine)
Common signs: Fatigue, irritability, brain fog, muscle weakness, poor appetite, tingling in hands/feet.
Best daily food fixes:
Sunflower seeds (¼ cup)
Pork or beef (3–4 oz)
Nutritional yeast (1–2 tbsp)
Peas or black beans (½ cup cooked)
B2 (Riboflavin)
Common signs: Cracked lips/corners of mouth, sore throat, itchy/red eyes, fatigue, anemia.
Best daily food fixes:
Eggs (2–3) - pasture raised from the farm or raise your own
Almonds (¼ cup)
Spinach or beet greens (2 cups)
Wild salmon or sardines (3–4 oz) - know your source
B3 (Niacin)
Common signs: Fatigue, digestive issues, skin rashes, depression, memory problems.
Best daily food fixes:
Chicken or turkey (3–4 oz) - pasture raised, direct from the farm
Tuna or salmon (3–4 oz) - know your source
Peanuts or sunflower seeds (¼ cup)
Brown rice or potatoes (1 serving)
B5 (Pantothenic Acid)
Common signs: Fatigue, numbness/tingling, digestive upset, frequent infections, adrenal stress.
Best daily food fixes:
Avocado (1–2)
Eggs (2–3) - pasture raised from the farm or raise your own
Sunflower seeds or mushrooms (¼ cup / 1 cup)
Chicken or beef liver (small serving)
B6 (Pyridoxine)
Common signs: Mood changes, irritability, depression, anemia, cracked lips, PMS symptoms.
Best daily food fixes:
Chickpeas or lentils (½ cup cooked)
Salmon or tuna (3–4 oz)
Banana or avocado (1)
Chicken or turkey (3–4 oz)
B7 (Biotin)
Common signs: Hair thinning/loss, brittle nails, dry skin, fatigue, tingling in extremities.
Best daily food fixes:
Eggs (2–3, especially yolks)
Almonds or sunflower seeds (¼ cup)
Sweet potato (1 medium)
Liver or salmon (small serving) - know your source
B9 (Folate)
Common signs: Fatigue, anemia, mood changes, poor concentration, mouth sores.
Best daily food fixes:
Spinach or leafy greens (2 cups)
Lentils or black beans (½ cup cooked)
Avocado (1–2)
Asparagus or broccoli (1 cup)
B12 (Cobalamin)
Common signs: Fatigue, brain fog, tingling/numbness in hands/feet, mood changes, anemia.
Best daily food fixes:
A2 Raw milk - pasteurization reduces heat sensitive B12
Eggs (3–4) - Pasture raised direct from a farm or raise your own
Wild fish or shellfish - know your source
Beef liver (2–3 oz, 1–2 times per week)
Nutritional yeast (if tolerated)