Vitamin B and your health - foods high in vitamin B

<!DOCTYPE html>  <html lang="en-AU"> <head> <title>Vitamin B and your health - foods high in vitamin B | healthdirect</title> <script src="https://www.google.com/recaptcha/api.js?render=6LeuO7AbAAAAAFFZKM3tkkJpyASWHzTJ-_fpMK7y" async defer></script> <meta name="apple-itunes-app" content="app-id=1021494621"> <meta name="description" content="The B vitamins are a group of vitamins needed for good health. Learn what the B vitamins do, and which foods are high in vitamin B."> <meta charset="utf-8"> <meta http-equiv="X-UA-Compatible" content="IE=edge"> <meta name="viewport" content="width=device-width, initial-scale=1.0"> <meta name="referrer" content="always" /> <meta name="DC.Format" schema="DCterms:IMT" content="text/html" /><meta name="DC.Type" content="text/html"> <meta name="DC.Title" xml:lang="EN" content="Vitamin B and your health" /> <meta name="DC.Creator" content="Healthdirect Australia"> <meta name="DC.Subject" xml:lang="EN" content="Vitamins,Vitamin B Complex"> <meta name="DC.Publisher" content="Healthdirect Australia"> <meta name="DC.Date" scheme="ISO8601" content="2024-07-22T02:14:02.256Z"> <meta name="DC.Description" xml:lang="EN" content="The B vitamins are a group of vitamins needed for good health. Learn what the B vitamins do, and which foods are high in vitamin B."> <meta name="DC.Rights" content="Healthdirect Australia"> <meta name="DC.Language" content="en-AU"> <meta property="og:title" content="Vitamin B and your health" > <meta property="og:type" content="article" > <meta property="og:url" content="https://www.healthdirect.gov.au/vitamin-b-and-your-health" > <meta property="og:image" content="https://media.healthdirect.org.au/images/general/primary/vitamin-b.jpg"> <link rel="canonical" href="https://www.healthdirect.gov.au/vitamin-b-and-your-health"> <link rel="amphtml" href="https://www.healthdirect.gov.au/amp/article/vitamin-b-and-your-health"> <script type="application/ld+json">{"mainEntity":[{"@type":"Question","name":"What is vitamin B?","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Question1","acceptedAnswer":{"@type":"Answer","name":"What is vitamin B? Answer","text":"Vitamin B is a group of vitamins that help your body's metabolism. The 'B-group' or 'B-complex' of vitamins makes up 8 out of 13 essential vitamins. B-group vitamins are all water-soluble (dissolve in water), which means that they can't be stored in your body. So, foods containing vitamin B must be eaten regularly as part of a healthy diet. The B-group of vitamins include: thiamin (vitamin B1) riboflavin (vitamin B2) niacin (vitamin B3) pantothenic acid (vitamin B5) pyridoxine (vitamin B6) biotin (vitamin B7) folate (vitamin B9) cobalamin (vitamin B12)","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Answer1"}},{"@type":"Question","name":"Why is vitamin B important for your health?","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Question2","acceptedAnswer":{"@type":"Answer","name":"Why is vitamin B important for your health? Answer","text":"Each of the B-group vitamins plays a critical role in keeping you healthy.\n\nVitamin\tRole in your body\nThiamin\t\nHelps your body break down and release energy from food.\n\nKeeps your nervous system healthy.\n\nRiboflavin\t\nKeeps your skin, eyes and nervous system healthy.\n\nHelps your body release energy from food.\n\nNiacin\t\nHelps your body release energy from food.\n\nKeeps your nervous system and skin healthy.\n\nPantothenic acid\t\nHelps your body release energy from food.\n\nVitamin B6\t\nHelps your body to use and store energy from protein and carbohydrates in food.\n\nHelps your body make haemoglobin (which carries oxygen around your body in red blood cells).\n\nBiotin\t\nHelps your body make fatty acids.\n\nHelp your nervous system function.\n\nFolate\t\nHelps your body form healthy red blood cells.\n\nWhen pregnant, lowers the risk of neural tube defects, such as spina bifida, in your baby.\n\nVitamin B12\t\nHelps make red blood cells and keeps your nervous system healthy.\n\nHelps release energy from food.\n\nHelps your body to use folate.\n\n","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Answer2"}},{"@type":"Question","name":"What foods are high in vitamin B?","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Question3","acceptedAnswer":{"@type":"Answer","name":"What foods are high in vitamin B? Answer","text":"Vitamin B is naturally found in many foods.\n\nIn Australia, manufacturers must also add thiamine and folic acid (man-made folate) to wheat flour that is used to make bread. Some manufacturers may also choose to add vitamin B to their product — such as breakfast cereals. You can find this information on the food label.\n\nVitamin\tFood sources\nThiamin\t\nPeas, bananas, oranges, nuts, wholegrain breads, liver and some fortified cereals.\n\nRiboflavin\t\nMilk, eggs, plain yoghurt, cheese, meats, leafy green vegetables, mushrooms and some fortified cereals.\n\nNiacin\t\nMeat, fish, mushrooms, potatoes and eggs.\n\nPantothenic acid\t\nChicken, beef, liver, eggs, broccoli, mushrooms, avocado and tomatoes.\n\nVitamin B6\t\nMeat, poultry, some fish, peanuts, tofu and soy products, oats, bananas, watermelons, milk and some fortified cereals.\n\nBiotin\t\nWhole grains, organ meats, egg yolks, soybeans, and fish. Biotin is also made by bacteria in your bowel.\n\nFolate\t\nLiver, chickpeas, kidney beans, peas, broccoli, brussels sprouts, asparagus, leafy green vegetables and fortified breads and cereals.\n\nVitamin B12\t\nMeat, fish, eggs, milk, cheese and some fortified cereals, plant milks, and meat substitute products.\n\n\nTo get a diet high in B vitamins, try to eat a wide variety of fresh, unprocessed foods. Try to eat a mixture of:\n\nvegetables\ngrains and cereals\nlean meats and other proteins\ndairy\nfruits","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Answer3"}},{"@type":"Question","name":"Should I take vitamin supplements?","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Question4","acceptedAnswer":{"@type":"Answer","name":"Should I take vitamin supplements? Answer","text":"Many over-the-counter multivitamins contain B vitamins. Each type of vitamin B has its own dosage. Do not double up on supplements. For example, if you take a multivitamin, check before you take a specific vitamin B supplement.\n\nIf you use over-the counter supplements, always read the doses on the bottle. Choose the supplement that suits your life stage and circumstance.\n\nAlways speak with your doctor or an accredited dietitian before taking a vitamin supplement. While supplements can support your diet, you should still eat healthily.\n\nVegan diet and vitamin B12 supplements\nThe Australian Dietary Guidelines advise that people following a vegan diet take a B12 supplement.\n\nPregnancy and folic acid supplements\nFolate and folic acid are important in pregnancy because they can help prevent neural tube defects, such as spina bifida.\n\nYou should start taking a pregnancy specific folic acid supplement at least one month before you start trying to get pregnant. If you haven't been taking folic acid before getting pregnant, be sure to start now.\n\nYou should keep taking the supplement for at least the first trimester of your pregnancy.\n\nDo vitamin B supplements cause side effects?\nSome vitamin B supplements cause toxicity when taken in excess.\n\nVitamin B supplements can also interact with other medicines that you may take. It's important to speak to your doctor or pharmacist before taking supplements or starting a new medicine.","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health#Answer4"}}],"keywords":["thiamin B1","riboflavin B2","folic acid B9","cobalamin B12","vitamin B complex","vitamin B deficiency"],"@type":"FAQPage","name":"Vitamin B and your health","about":"https://en.wikipedia.org/wiki/Vitamin","description":"The B vitamins are a group of vitamins needed for good health. Learn what the B vitamins do, and which foods are high in vitamin B.","dateModified":"2024-07-18T10:36:00Z","@id":"https://www.healthdirect.gov.au/vitamin-b-and-your-health","@context":"http://schema.org","url":"https://www.healthdirect.gov.au/vitamin-b-and-your-health","sameAs":["https://www.wikidata.org/wiki/Q183206","https://en.wikipedia.org/wiki/B_vitamins"]}</script> <script src="https://cdn-oc.readspeaker.com/script/8207/webReader/webReader.js?pids=wr" type="text/javascript" id="rs_req_Init"></script> <script> dataLayer = []; </script>  <script>(function(w,d,s,l,i){w[l]=w[l]||[];w[l].push({'gtm.start': new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0], j=d.createElement(s),dl=l!='dataLayer'?'&l='+l:'';j.async=true;j.src= 'https://www.googletagmanager.com/gtm.js?id='+i+dl;f.parentNode.insertBefore(j,f); })(window,document,'script','dataLayer','GTM-MHFB33K');</script>  <link rel="apple-touch-icon" sizes="180x180" href="/assets/images/apple-touch-icon.png"> <link rel="icon" type="image/png" sizes="512x512" href="/assets/images/android-chrome-512x512.png"> <link rel="icon" type="image/png" sizes="192x192" href="/assets/images/android-chrome-192x192.png"> <link rel="icon" type="image/png" sizes="32x32" href="/assets/images/favicon-32x32.png"> <link rel="icon" type="image/png" sizes="16x16" href="/assets/images/favicon-16x16.png">  <link rel="stylesheet" type="text/css" href="/assets/711/styles/main.css"> <style type="text/css"> .grecaptcha-badge{ display:none; 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}; function onError(error) {}</script> </div> </div> <script type="text/javascript"> initialiseSocialShare('socialshare-node-desktop-mode', "https://www.healthdirect.gov.au/vitamin-b-and-your-health"); </script> </span> </div> <div id="readspeaker_button1" class="rs_skip rsbtn rs_preserve"> <a rel="nofollow" class="rsbtn_play" accesskey="L" title="Listen to this page using ReadSpeaker" href="//app-oc.readspeaker.com/cgi-bin/rsent?customerid=8207&lang=en_au&readid=mainContentArticleText&url=https://www.healthdirect.gov.au/vitamin-b-and-your-health"> <span class="rsbtn_left rsimg rspart"><span class="rsbtn_text"><span>Listen</span></span></span> <span class="rsbtn_right rsimg rsplay rspart"></span> </a> </div> </header> <div class="main_content-body-text"><div class="cont_layout-standout"> <h2 id="key-facts">Key facts</h2> <ul> <li>The B-group of vitamins includes 8 essential vitamins, such as folate and thiamine.</li> <li>The B vitamins have many important functions in your body, including converting food to energy.</li> <li>These vitamins are found in whole foods such as meat, fish, dairy, wholewheat bread, leafy vegetables and nuts.</li> <li>Most people can get enough vitamin B by eating a balanced diet.</li> </ul> </div> <nav class="cont_nav-index-table__double-col"> <h2>On this page</h2> <ul> <li><a href="#what-is">What is vitamin B?</a></li> <li><a href="#important">Why is vitamin B important for my health?</a></li> <li><a href="#foods">What foods are high in vitamin B?</a></li> <li><a href="#how-much">How much vitamin B do I need?</a></li> <li><a href="#too-little">Can I have too little vitamin B?</a></li> <li><a href="#too-much">What happens if I have too much vitamin B?</a></li> <li><a href="#supplements">Should I take vitamin B supplements?</a></li> <li><a href="#side-effects">Do vitamin B supplements cause side effects?</a></li> <li><a href="#resources">Resources and support</a></li> <li><a href="#searchGeneralResults">Related information on Australian websites</a></li> </ul> </nav> <h2 id="what-is">What is vitamin B?</h2> <p>Vitamin B is a group of <a href="/vitamins-and-minerals-explained">vitamins</a> that help your body's <a href="/metabolism">metabolism</a>. The 'B-group' or 'B-complex' of vitamins makes up 8 out of 13 essential vitamins.</p> <p>B-group vitamins are all water-soluble (dissolve in water), which means that they can't be stored in your body. So, foods containing vitamin B must be eaten regularly as part of a <a href="/balanced-diet">healthy diet</a>.</p> <p>The B-group of vitamins include:</p> <ul> <li>thiamin (vitamin B1)</li> <li>riboflavin (vitamin B2)</li> <li>niacin (vitamin B3)</li> <li>pantothenic acid (vitamin B5)</li> <li>pyridoxine (vitamin B6)</li> <li>biotin (vitamin B7)</li> <li>folate (vitamin B9)</li> <li>cobalamin (vitamin B12)</li> </ul> <h2 id="important">Why is vitamin B important for my health?</h2> <p>Each of the B-group vitamins plays a critical role in keeping you healthy.</p> <table cellpadding="10"> <tbody> <tr bgcolor="#0c4757"> <th style="color:white" valign="top" width="30%">Vitamin</th> <th style="color:white" valign="top" width="70%">Role in your body</th> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Thiamin</strong></td> <td> <p>Helps your body break down and release energy from food.</p> <p>Keeps your nervous system healthy.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Riboflavin</strong></td> <td> <p>Keeps your skin, eyes and nervous system healthy.</p> <p>Helps your body release energy from food.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Niacin</strong></td> <td> <p>Helps your body release energy from food.</p> <p>Keeps your nervous system and skin healthy.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Pantothenic acid</strong></td> <td> <p>Helps your body release energy from food.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B6</strong></td> <td> <p>Helps your body to use and store energy from protein and carbohydrates in food.</p> <p>Helps your body make haemoglobin (which carries oxygen around your body in red blood cells).</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Biotin</strong></td> <td> <p>Helps your body make fatty acids.</p> <p>Help your nervous system function.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Folate</strong></td> <td> <p>Helps your body form healthy red blood cells.</p> <p>When pregnant, lowers the risk of neural tube defects, such as spina bifida, in your baby.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B12</strong></td> <td> <p>Helps make red blood cells and keeps your nervous system healthy.</p> <p>Helps release energy from food.</p> <p>Helps your body to use folate.</p> </td> </tr> </tbody> </table> <br> <h2 id="foods">What foods are high in vitamin B?</h2> <p>Vitamin B is naturally found in many foods.</p> <p>In Australia, manufacturers must also add thiamine and folic acid (man-made folate) to wheat flour that is used to make bread. Some manufacturers may also choose to add vitamin B to their product — such as breakfast cereals. You can find this information on the <a href="/how-to-read-food-labels">food label</a>.</p> <table cellpadding="10"> <tbody> <tr bgcolor="#0c4757"> <th style="color:white" valign="top" width="30%">Vitamin</th> <th style="color:white" valign="top" width="70%">Food sources</th> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Thiamin</strong></td> <td> <p>Peas, bananas, oranges, nuts, wholegrain breads, liver and some fortified cereals.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Riboflavin</strong></td> <td> <p>Milk, eggs, plain yoghurt, cheese, meats, leafy green vegetables, mushrooms and some fortified cereals.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Niacin</strong></td> <td> <p>Meat, fish, mushrooms, potatoes and eggs.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Pantothenic acid</strong></td> <td> <p>Chicken, beef, liver, eggs, broccoli, mushrooms, avocado and tomatoes.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B6</strong></td> <td> <p>Meat, poultry, some fish, peanuts, tofu and soy products, oats, bananas, watermelons, milk and some fortified cereals.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Biotin</strong></td> <td> <p>Whole grains, organ meats, egg yolks, soybeans, and fish. Biotin is also made by bacteria in your bowel.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Folate</strong></td> <td> <p>Liver, chickpeas, kidney beans, peas, broccoli, brussels sprouts, asparagus, leafy green vegetables and fortified breads and cereals.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B12</strong></td> <td> <p>Meat, fish, eggs, milk, cheese and some fortified cereals, plant milks, and meat substitute products.</p> </td> </tr> </tbody> </table> <br> <p>To get a diet high in B vitamins, try to eat a wide variety of fresh, unprocessed foods. Try to eat a mixture of:</p> <ul> <li>vegetables</li> <li>grains and cereals</li> <li>lean meats and other proteins</li> <li>dairy</li> <li>fruits</li> </ul> <h2 id="how-much">How much vitamin B do I need?</h2> <p>The recommended amount of each B vitamin may depend on your age, sex and life stage. For example, pregnant people, breastfeeding people and children all need different doses of each individual vitamin B.</p> <p>Most people should be able to get all the vitamin B they need by eating a <a href="/balanced-diet">varied diet</a>.</p> <h3>Recommended dietary intake</h3> <table cellpadding="10"> <tbody> <tr bgcolor="#0c4757"> <th style="color:white" valign="top" width="33%">Vitamin</th> <th style="color:white" valign="top" width="33%">Adult males</th> <th style="color:white" valign="top" width="33%">Adult females</th> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Thiamin</strong></td> <td> <p>1.1mg/day</p> </td> <td> <p>1.2mg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Riboflavin</strong></td> <td> <p>19 to 70 years = 1.1mg/day</p> <p>70yrs+ = 1.3mg/day</p> </td> <td> <p>19 to 70 years = 1.3mg/day</p> <p>70yrs+ = 1.6mg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Niacin</strong></td> <td> <p>14mg/day</p> </td> <td> <p>16mg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Pantothenic acid</strong></td> <td> <p>6mg/day</p> </td> <td> <p>4mg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B6</strong></td> <td> <p>19 to 50 years = 1.3mg/day</p> <p>51years+ = 1.5mg/day</p> </td> <td> <p>19 to 50 years = 1.3mg/day</p> <p>51years+ = 1.7mg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Biotin</strong></td> <td> <p>25µg/day</p> </td> <td> <p>30µg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Folate</strong></td> <td> <p>400µg/day</p> </td> <td> <p>400µg/day</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B12</strong></td> <td> <p>2.4µg/day</p> </td> <td> <p>2.4µg/day</p> </td> </tr> </tbody> </table> <br> <h2 id="too-little">Can I have too little vitamin B?</h2> <p>It's possible not to get enough vitamin B in your diet. This usually happens if you're on a restrictive diet (such as vegans) or have a chronic (ongoing) health condition.</p> <p>If you don't get enough vitamin B, you may be at risk of a <a href="/vitamin-b-deficiency">vitamin B deficiency</a>.</p> <p>If you are worried that you don't get enough vitamin B, talk with your doctor or an accredited <a href="/dietitians">dietitian</a>.</p> <h2 id="too-much">What happens if I have too much vitamin B?</h2> <p>Generally, the B vitamins aren't harmful when found naturally in your food.</p> <p>However, you should be careful when taking supplements. Never take more than the recommended upper limit, unless told to do so by a doctor or dietitian.</p> <p>Some vitamin B supplements cause toxicity when taken in excess.</p> <table cellpadding="10"> <tbody> <tr bgcolor="#0c4757"> <th style="color:white" valign="top" width="30%">Vitamin</th> <th style="color:white" valign="top" width="25%">Upper limit</th> <th style="color:white" valign="top" width="45%">Health risk</th> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Thiamin</strong></td> <td> <p>Not known</p> </td> <td> <p>None from food.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Riboflavin</strong></td> <td> <p>Not known</p> </td> <td> <p>None</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Niacin</strong></td> <td> <p>35mg/day</p> </td> <td> <p>Too many supplements can cause skin flushing, burning, tingling, and itching. It can also cause headaches, rashes, and dizziness.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Pantothenic acid</strong></td> <td> <p>Not known</p> </td> <td> <p>None</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B6</strong></td> <td> <p>50mg/day</p> </td> <td> <p>Nerve damage when taken at high doses for more than a year. Skin damage, sensitivity to sunlight, nausea, and heartburn.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Biotin</strong></td> <td> <p>Not known</p> </td> <td> <p>Too much through supplements may cause false hormone measurements.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Folate</strong></td> <td> <p>1,000µg/day</p> </td> <td> <p>High doses through supplements may increase your risk of colorectal cancer. It can also hide a vitamin B12 deficiency.</p> </td> </tr> <tr> <td bgcolor="#f7f7f7" valign="top"><strong>Vitamin B12</strong></td> <td> <p>Not known</p> </td> <td> <p>None</p> </td> </tr> </tbody> </table> <br> <p>The best way for healthy people to get vitamin B is by eating a balanced diet.</p> <h2 id="supplements">Should I take vitamin B supplements?</h2> <p>Many over-the-counter multivitamins contain B vitamins. Each type of vitamin B has its own dosage. Do not double up on supplements. For example, if you take a multivitamin, check before you take a specific vitamin B supplement.</p> <p>If you use over-the counter supplements, always read the doses on the bottle. Choose the supplement that suits your life stage and circumstance.</p> <p>Always speak with your doctor or an accredited dietitian before taking a vitamin supplement. While supplements can support your diet, you should still eat healthily.</p> <h3>Vegan diet and vitamin B12 supplements</h3> <p>The Australian Dietary Guidelines advise that people following a vegan diet take a B12 <a href="/dietary-supplements">supplement</a>.</p> <h3>Pregnancy and folic acid supplements</h3> <p>Folate and folic acid are important in pregnancy because they can help prevent <a href="https://www.pregnancybirthbaby.org.au/neural-tube-defect" target="_blank" aria-label="Link opens in a new tab.">neural tube defect</a>s, such as <a href="https://www.pregnancybirthbaby.org.au/spina-bifida" target="_blank" aria-label="Link opens in a new tab.">spina bifida</a>. </p> <p>You should start taking a pregnancy specific <a href="https://www.pregnancybirthbaby.org.au/folate-and-pregnancy" target="_blank" aria-label="Link opens in a new tab.">folic acid supplement</a> at least one month before you start trying to get pregnant. If you haven't been taking folic acid before getting pregnant, be sure to start now.</p> <p>You should keep taking the supplement for at least the first trimester of your pregnancy.</p> <h2 id="side-effects">Do vitamin B supplements cause side effects?</h2> <p>Some vitamin B supplements cause toxicity when taken in excess.</p> <p>Vitamin B supplements can also interact with other medicines that you may take. It's important to speak to your doctor or pharmacist before taking supplements or starting a new medicine.</p> <h2 id="resources">Resources and support</h2> <p>See the <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating" target="_blank" aria-label="Link opens in a new tab.">Australian Guide to Healthy Eating</a>.</p> <p>The <a href="https://dietitiansaustralia.org.au/" target="_blank" aria-label="Link opens in a new tab.">Dietitians Australia website</a> allows you to search for an Accredited Practising Dietitian.</p> <p>You can also call the healthdirect helpline on <a href="tel:1800022222">1800 022 222</a> (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.</p></div> <footer class="main_content-article-text-footer"> <div> <h4>Source<span>s</span>:</h4> <span> <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Australian Guide to Healthy Eating)<span></span></em>, <a href="https://www.eatforhealth.gov.au/" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Vitamin B12)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Riboflavin)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Thiamine)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Niacin)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Pantothenic acid)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Biotin)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Folate)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Vitamin B6)<span></span></em>, <a href="https://www.foodstandards.gov.au" target="_blank" title="Foods Standard Australia New Zealand">Foods Standard Australia New Zealand</a> <em>(Vitamins and minerals added to food)<span></span></em>, <a href="https://www.eatforhealth.gov.au" target="_blank" title="Eat For Health">Eat For Health</a> <em>(Eat for Health Australian Dietary Guidelines Summary)<span></span></em>, <a href="https://www.nhs.uk" target="_blank" title="NHS">NHS</a> <em>(B vitamins and folic acid)<span></span></em>, <a href="https://ods.od.nih.gov" target="_blank" title="NIH Office of Dietary Supplements">NIH Office of Dietary Supplements</a> <em>(Vitamin B6)<span></span></em>, <a href="https://ods.od.nih.gov" target="_blank" title="NIH Office of Dietary Supplements">NIH Office of Dietary Supplements</a> <em>(Niacin)<span></span></em>, <a href="https://ods.od.nih.gov" target="_blank" title="NIH Office of Dietary Supplements">NIH Office of Dietary Supplements</a> <em>(Biotin)<span></span></em>, <a href="https://ods.od.nih.gov" target="_blank" title="NIH Office of Dietary Supplements">NIH Office of Dietary Supplements</a> <em>(Folate)<span></span></em>, <a href="https://www.health.harvard.edu" target="_blank" title="Harvard Medical School">Harvard Medical School</a> <em>(Listing of vitamins)<span></span></em> </span> </div> </footer> <p>Learn more here about the <a href="https://www.healthdirect.gov.au/about-our-content">development and quality assurance of healthdirect content</a>.</p> <p>Last reviewed: April 2024</p> <div class="main_content-back-to-top"><a href="#backToTop"><i class="dor-icon_caret-up"></i><br><span class="tablet-up__inline">Back To </span>Top</a></a></div> </main>  <section class="main_content-links print-hidden"> <section class="related-pages-section"> <h2>Related pages</h2> <ul> <li> <a href="/vitamin-b-deficiency" title="Vitamin B deficiency">Vitamin B deficiency</a> </li> </ul> </section> <section class="related-concept-section"> <h2>Search our site for</h2> <ul> <li> <a class="dor-button__pill-btn" href="/search-results/Vitamins" title="Search results for:Vitamins">Vitamins</a> </li> <li> <a class="dor-button__pill-btn" href="/search-results/Folate Test" title="Search results for:Folate Test">Folate Test</a> </li> <li> <a class="dor-button__pill-btn" href="/search-results/Vitamin B12 Test" title="Search results for:Vitamin B12 Test">Vitamin B12 Test</a> </li> </ul> </section> </section>  <section class="main_content-search"> <header> <h2>Need more information?</h2> <p>These trusted information partners have more on this topic.</p> </header> <div class="main_content-general-text"> <div> <div class="main_content-search-results-partners"> <nav class="dor-tabs__2 veyron-search-tabs" role="tablist"> <label class="dor-tabs_item" role="tab" aria-controls="searchGeneralResults" aria-selected="true"> <input type="radio" checked name="tab"> <div class="dor-tabs_item-btn veyron-search-tab-btn">General search results</div> </label> <label class="dor-tabs_item" role="tab" aria-controls="searchProfessionalResults" aria-selected="false"> <input type="radio" name="tab"> <div class="dor-tabs_item-btn veyron-search-tab-btn">Results for medical professionals</div> </label> </nav> <section id="searchGeneralResults" data-total-records="41"> <p>Top results</p> <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b" data-partner-url="partners/better-health-channel" class="main_content-search-tile" target="_blank" data-guid="ECM001|07dff057-9695-48aa-82fe-66944a175c77"> <h3>Vitamin B - 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They can get vitamins and minerals by eating a variety of foods from the 5 food groups.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on raisingchildren.net.au website</i></p> <img class="main_content-search-tile-logo" alt="raisingchildren.net.au" src="https://media.healthdirect.org.au/images/logos/h40/raising-children_logo-f6777f.png"> </a> <a href="https://mydr.com.au/nutrition-weight/vitamin-and-mineral-supplements-when-are-they-needed/" data-partner-url="partners/mydr" class="main_content-search-tile" target="_blank" data-guid="ECM001|c1ebc78d-9700-40ae-9df8-0446c369b662"> <h3>Vitamin and mineral supplements: when are they needed? - myDr.com.au</h3> <div class="main_content-search-tile-intro"> <p>Vitamin and mineral supplements won't convert poor food choices into a healthy diet, but relevant quantities can address deficiencies at certain life stages.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on MyDoctor website</i></p> <img class="main_content-search-tile-logo" alt="MyDoctor" src="https://media.healthdirect.org.au/images/logos/h40/mydoctor-new_logo-1f39cc.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Homocysteine" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|ca6aca2c-d9ea-4e29-8caf-0d5c6cd5e904"> <h3>Homocysteine | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>This test determines the level of homocysteine in the blood. Homocysteine is a sulphur-containing amino acid that is normally present in very small amounts i</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Pathology Tests Explained website</i></p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Anaemia" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|aad3793b-4511-4ecc-b223-ea946422fe86"> <h3>Anaemia | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>Iron deficiency anaemia is the most common cause of anaemia. Symptoms are related to the overall decrease in number of red blood cells and/or level of haemog</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Pathology Tests Explained website</i></p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating" data-partner-url="partners/better-health-channel" class="main_content-search-tile" target="_blank" data-guid="ECM001|7e4e113d-15d2-4132-8989-daa43a104953"> <h3>Vegetarian and vegan eating - Better Health Channel</h3> <div class="main_content-search-tile-intro"> <p>A well-planned vegetarian or vegan diet can meet nutritional needs during all stages of life.</p> </div> <p class="main_content-search-tile-read-more"> <i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> <i id="read-more">Read more on Better Health Channel website</i></p> <img class="main_content-search-tile-logo" alt="Better Health Channel" src="https://media.healthdirect.org.au/images/logos/h40/bhc-rectangle-image-e99950.png"> </a> <section class="main_content-search-show-more "> <button class="main_content-search-show-more-btn" title="Show more search results" rel="nofollow">Show more</button> <i aria-hidden="true" class="main_content-search-show-more-loading"></i> </section> </section> <section id="searchProfessionalResults" class="hidden" data-total-records="13"> <p>Top results</p> <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b12" data-partner-url="partners/nhmrc-national-health-and-medical-research-council" class="main_content-search-tile" target="_blank" data-guid="ECM001|29ebc011-3482-4e23-8d98-8d2df5d86751"> <h3>Vitamin B12 | Eat For Health</h3> <div class="main_content-search-tile-intro"> <p>Vitamin B12 Download as PDF</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on NHMRC – National Health and Medical Research Council website</p> <img class="main_content-search-tile-logo" alt="NHMRC – National Health and Medical Research Council" src="https://media.healthdirect.org.au/images/logos/h40/nhmrc_stackedcrest_blue-998b11.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Vitamin+B12" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|d8c17fc3-d373-4c08-839f-0036465ab86f"> <h3>Vitamin B12 | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>These tests measure the concentration of folate and vitamin B12 in the serum or plasma (liquid portion of the blood). Vitamin B12 is also known as cobalamin.</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Pathology Tests Explained website</p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Homocysteine" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|ca6aca2c-d9ea-4e29-8caf-0d5c6cd5e904"> <h3>Homocysteine | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>This test determines the level of homocysteine in the blood. Homocysteine is a sulphur-containing amino acid that is normally present in very small amounts i</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Pathology Tests Explained website</p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=Anaemia" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|aad3793b-4511-4ecc-b223-ea946422fe86"> <h3>Anaemia | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>Iron deficiency anaemia is the most common cause of anaemia. Symptoms are related to the overall decrease in number of red blood cells and/or level of haemog</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Pathology Tests Explained website</p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/riboflavin" data-partner-url="partners/nhmrc-national-health-and-medical-research-council" class="main_content-search-tile" target="_blank" data-guid="ECM001|029834a7-b321-4403-a23c-f8b774e3d5c9"> <h3>Riboflavin | Eat For Health</h3> <div class="main_content-search-tile-intro"> <p>Riboflavin Download as PDF</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on NHMRC – National Health and Medical Research Council website</p> <img class="main_content-search-tile-logo" alt="NHMRC – National Health and Medical Research Council" src="https://media.healthdirect.org.au/images/logos/h40/nhmrc_stackedcrest_blue-998b11.png"> </a> <a href="https://www.ausmed.com/learn/articles/anaemia-in-pregnancy" data-partner-url="partners/ausmed-education" class="main_content-search-tile" target="_blank" data-guid="ECM001|2349bef2-46c9-4ec0-b599-a26be24aab7e"> <h3>Anaemia in Pregnancy | Ausmed</h3> <div class="main_content-search-tile-intro"> <p>As defined by the World Health Organisation, the mean minimum normal haemoglobin concentration in healthy pregnant women is 110 mg/dL in the first half of pregnancy and 105 mg/dL in the second. If these levels aren’t being met, it’s likely that anaemia is the cause.</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Ausmed Education website</p> <img class="main_content-search-tile-logo" alt="Ausmed Education" src="https://media.healthdirect.org.au/images/logos/h40/ausmed-new-logo-872e67.png"> </a> <a href="https://www.tga.gov.au/news/safety-alerts/substandard-semaglutide-vials" data-partner-url="partners/tga-therapeutic-goods-administration" class="main_content-search-tile" target="_blank" data-guid="ECM001|b8dac95d-d644-42fa-a95c-fcf2e5eee3b0"> <h3>Substandard semaglutide vials | Therapeutic Goods Administration (TGA)</h3> <div class="main_content-search-tile-intro"> <p>The product tested is not listed in the ARTG and has not been assessed by the TGA for quality, safety or efficacy as required under Australian legislation.</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on TGA – Therapeutic Goods Administration website</p> <img class="main_content-search-tile-logo" alt="TGA – Therapeutic Goods Administration" src="https://media.healthdirect.org.au/images/logos/h40/dhac_stacked_strip-tga-8d9e18.png"> </a> <a href="https://pathologytestsexplained.org.au/ptests-pro.php?q=MTHFR+mutation" data-partner-url="partners/pathology-tests-explained" class="main_content-search-tile" target="_blank" data-guid="ECM001|db5cfef9-ce64-450e-9738-2ece1ba0d48b"> <h3>MTHFR mutation | Pathology Tests Explained</h3> <div class="main_content-search-tile-intro"> <p>The methylenetetrahydrofolate reductase (MTHFR) gene contains the DNA code to produce the MTHFR enzyme.The MTHFR enzyme metabolises one for</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Pathology Tests Explained website</p> <img class="main_content-search-tile-logo" alt="Pathology Tests Explained" src="https://media.healthdirect.org.au/images/logos/h40/ptex-vertical-orientation-colored-600x275px-01-0ae8ba.png"> </a> <a href="https://www.ausmed.com/learn/articles/what-is-epigenetics" data-partner-url="partners/ausmed-education" class="main_content-search-tile" target="_blank" data-guid="ECM001|8c34220d-4688-47d6-9ea7-0f5369a76e87"> <h3>What is Epigenetics? | Ausmed</h3> <div class="main_content-search-tile-intro"> <p>Epigenetics is the study of how the expression of DNA can be changed without changing the structure of DNA itself. Could epigenetics put to rest the debate between nature and nurture?</p> </div> <p class="main_content-search-tile-read-more"><i aria-hidden="true" class="main_content-search-tile-read-more-icon"></i> Read more on Ausmed Education website</p> <img class="main_content-search-tile-logo" alt="Ausmed Education" src="https://media.healthdirect.org.au/images/logos/h40/ausmed-new-logo-872e67.png"> </a> <a href="https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/silver-book/part-a/dermatology" data-partner-url="partners/racgp-the-royal-australian-college-of-general-practitioners" class="main_content-search-tile" target="_blank" data-guid="ECM001|2ef73f36-c6de-41ab-9f02-044b0e8744e4"> <h3>RACGP - Dermatology</h3> <div class="main_content-search-tile-intro"> <p>Reproduced with permission from The Royal Australian College of General Practitioners. 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