B Vitamin Foods: The Only 3 You Need to Cover RDA%

By Ali Kuoppala | Last reviewed Mon 24 September 2018

Medical Review by Dr. Vlad Belghiru, MD

There are 8 different water-soluble vitamins that are commonly categorized as "B vitamins".

  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (panthothenic acid)
  • Vitamin B6 (pyridoxine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folic acid)
  • Vitamin B12 (cyanocobalomin)

The body uses the vitamins from the B complex in various functions, including the production of metabolic energy, synthesis of hormones, synthesis of enzymes, growth of skin and nails, and the metabolism of sugars, amino-acids, and fatty-acids.

It's important to make sure that you get enough of all of the vitamins in the B complex, this helps to keep your testosterone levels soaring and thyroid gland active, which results in fast metabolism, peaked energy production, and superior male health.

Below are the top foods for making sure that you get enough vitamins B1, B2, B3, B5, B6, B7, B9, and B12.

1. Egg Yolks

eggs are rich in b complex vitaminsNot only are eggs great sources of choline, cholesterol, and high-quality protein and fatty-acids (all good stuff for testosterone production).

They also contain a vast array of micronutrients. One could go as far as saying that eggs are the natures very own multivitamin.

When it comes to the B-complex vitamins, the yolk of the egg is among the best natural sources...

...Providing (per 100g yolks);

  • 12% RDA of vitamin B1.
  • 31% RDA of vitamin B2.
  • 30% RDA of vitamin B5.
  • 18% RDA of vitamin B6.
  • 37% RDA of vitamin B9.
  • 32% RDA of vitamin B12.

Consider the fact that egg yolks also contain vitamin K2, choline, zinc, selenium, vitamin D, vitamin A, and vitamin E as an added bonus. And damn you if you throw away the yolk for the quest of only getting protein through the egg white...

2. Liver

liver is a good nautral source of b vitaminsLiver is another great food that doesn't get the attention it deserves.

When you eat eggs, you could consider them multivitamins due to their high vitamin content. When you eat liver, you may consider it as a nature's multi-mineral, due to the fact that it contains pretty good amounts of copper, zinc, selenium, phosphorus, and iron.

Not only rich in minerals, liver is also chock-full of B-complex vitamins...

...Providing (per 100g beef liver);

  • 13% RDA vitamin B1.
  • 162% RDA vitamin B2.
  • 66% RDA of vitamin B3.
  • 72% RDA of vitamin B5.
  • 54% RDA of vitamin B6.
  • 72% RDA of vitamin B9.
  • 988% of vitamin B12.

Now if you hate the taste of liver, I understand, I hate it too. But I've managed to include it in my diet (consuming about 100g few times per week) in the form of liver Pâté, you can barely taste the liver in it when you spread it on some bread. If your country doesn't sell it, you can always make your own.

3. Beef

grass-fed beef is good source of b complex vitaminsBeef (especially grass-fed) is one of the best protein sources you can have on a high-testosterone diet.

It's also a quality source of fatty-acids and has some cholesterol for testosterone production.

Although it's not in par with liver in terms of how much B vitamins it has...

...There's still quite a lot of them (in 100g beef steak);

  • 30% RDA of vitamin B1.
  • 45% RDA of vitamin B2.
  • 49% RDA of vitamin B3.
  • 13% RDA of vitamin B5.
  • 82% RDA of vitamin B6.
  • 6% RDA of vitamin B9.
  • 257% RDA of vitamin B12.

The zinc, choline, magnesium, and selenium in beef also support testosterone production, which is why beef fits perfectly in a man's diet.


These three foods are among the best foods a man can consume for overall and hormonal health.

They also just happen to be some of the most nutrient rich and balanced foods on the planet, and leaving those out of your diet would be foolish.

Alternatively you can consider a B vitamin supplement or multivitamin, but really, wouldn't it be easier to get them in their highest quality from inexpensive everyday foods?

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men. He has authored and co-authored multiple men's health books and focuses on uncovering the methods of optimizing hormonal health. To date, his articles on various websites have been read more than 15-million times. To read more about Ali, visit his Medium article.