According to Cronometer, I don’t get the RDA of vitamin bs. How do I get more vitamin bs without supplementing? Should I just put 5 grams of nutritional yeast on my food daily or should I add more foods? If so, what foods do you recommend that are high in the vitamin b I am missing?
by Normal-Dependent-969
6 Comments
are you wfpb or just plant based? i honestly get mine from energy drinks
b-complex multivitamin is the easiest way, you can get them in bulk pretty cheaply.
Leafy greens maybe – not sure how much and what variety you get on regular basis? If your breakfast is a smoothie you can stash some in there too.
I eat a lot of unfortified nutritional yeast, it actually adds an amazing flavor component to a lot of foods you might not think of adding it to, like hummus.
High in B2: nutritional yeast, mushrooms (any)
High in B3: nutritional yeast, peanuts, whole grains, mushrooms (any)
High in B6: nutritional yeast, pistachios, whole grains, garlic
I’d ignore B5. Deficiency is virtually unknown, though suspected in prisoners in Japanese POW camps eating only polished/unfortified rice. There’s only an Adequate Intake (AI) based on population intakes, rather than an Estimated Average Requirement (EAR) from experiment, or RDA derived from the EAR.
In general, I’m content when using CRONometer if I’m getting 80% of the RDA with micronutrients. There’s substantial safety factors involved in the dietary reference intakes. For some (like calcium) there’s politicization of the science.
Yeah I put a serving daily. With that you’d hit your b vitamins that you are currently short on