Are You Getting Enough B Vitamins from Your Diet? 

Published June 3, 2023. Last updated February 27, 2026.

B vitamins are building blocks for our cells. They support brain and heart function, digestion, and hormone production. They also help turn the food we eat into energy. B vitamins are found in many foods including meat, grains, and vegetables, so most people get enough if they are eating a balanced diet. Consuming a poor diet that is low in nutrients, taking certain medications, or having a medical condition that keeps nutrients from being absorbed, can lead to vitamin B deficiencies. Excess amounts of B vitamins are eliminated in the urine because they are water soluble, so getting too much (toxicity) is rare. 

Quest Vitamin B2, B3 & B5 Test Panel

Quest makes it easy to check the levels of several important micronutrients with the Quest Vitamin B2, B3 & B5 Test Panel. This panel measures the levels of vitamin B2, vitamin B3, and vitamin B5 in your blood to help detect any deficiencies. It is meant to supplement many of the other deficiency test panels. It’s available to purchase online; no doctor’s visit is required. 

Quest Vitamin B12 & Vitamin B9 (Folate) Test Panel

Vitamin B12 and folate in your blood are essential vitamins for producing and maintaining red and white blood cells, supporting a healthy nervous system, repairing tissues and cells, and creating DNA. To check your levels, purchase the Quest Vitamin B12 & Vitamin B9 (Folate) Test online; no doctor’s visit is required.

What are the functions of vitamin B? What do vitamin B deficiencies look like?

Vitamin B2, also known as riboflavin, helps produce and grow cells and keeps your nervous system healthy. Our body stores very little riboflavin, so we need to get it daily through our diet or through supplements. Symptoms of a deficiency may include fatigue, swollen mouth or tongue, liver problems, and hair loss. A long-term deficiency may lead to anemia, reproductive and nervous system problems, and cataracts. 

Vitamin B3, also known as niacin, functions as a coenzyme in the body, with over 400 enzymes dependent on it for different reactions. It is important for making cholesterol and fats, creating/repairing DNA, and protecting cells from damage. A deficiency in vitamin B3 may cause depression, fatigue, headache, digestive issues, and memory loss. A long-term deficiency can lead to a serious condition called pellagra which can affect the nervous and digestive system and can be fatal if not addressed. Pellagra is reversible by adding a niacin supplement to your diet.  

Vitamin B5, also known as pantothenic acid, helps the nervous system and liver, synthesizes good cholesterol by making and breaking down fatty acids, and helps with digestion. People who are deficient in vitamin B5 may experience symptoms including headaches, fatigue, irritability, and digestive problems. 

Vitamin B9, also known as folate, is necessary for red and white blood cell development; tissue growth; cell function; the breakdown, usage, and creation of proteins; and the production of DNA. This vitamin is also essential during pregnancy to help prevent birth defects and congenital disabilities of the brain (anencephaly) and spine (spina bifida). Vitamin B12 is essential in supporting the nervous system, making red blood cells, and production of DNA. People with low levels of vitamin B12 or folate may not present any symptoms or may have symptoms of anemia or nerve damage including:

• Fatigue
• Weakness
• Difficulty concentrating
• Depression
• Numbness or tingling in the hands and feet
• Headaches
• Moodiness
• Gastrointestinal symptoms

If you have a medical condition that doesn’t allow you to properly absorb these vitamins, or you are taking medications like a proton pump inhibitor or a histamine blocker, you should get tested for vitamin B deficiencies. 

Dietary sources of vitamin B2, B3, B5, B9, and B12

Sources of vitamin B2 include meat, fish, poultry, eggs, milk, yogurt, cheese, spinach, almonds, and is fortified in cereals and bread. 

Vitamin B3 is found in red meat, beef liver, poultry, fish, brown rice, legumes, bananas, nuts, and seeds, and is fortified in processed grains like cereal and bread. 

Vitamin B5 is found in beef, chicken, liver, milk, eggs, potatoes, brown rice, oats, avocados, broccoli, mushrooms, nuts, and seeds, as well as fortified grains. 

Vitamin B9 or folate is naturally found in beans and peas, citrus fruits, leafy green vegetables, and yeast. Folic acid is the manufactured (synthetic) version of folate, which is found in supplements and fortified foods.

Vitamin B12 is naturally found in animal proteins, such as red meat, fish, poultry, eggs, and dairy.

Test your micronutrient levels with Quest 

Quest is here to support you on your journey to good health. We offer a convenient way to check vitamin and mineral deficiencies commonly associated with a vegetarian diet. The Quest Vitamin B2, B3 & B5 Test Panel is available to purchase online today.