In the Osteoporosis Reversal Program I recommend that you get as many vitamins and minerals as possible from food sources. Vitamin B complex presents a unique challenge, because there are few alkalizing food sources that contain it.

So today, I give you a list of the alkalizing food sources for each one of the B complex vitamins. You’ll be surprised at the variety, and the preparation possibilities for most of them are almost endless.

B Vitamins are Vital for Bone Health

All of the B complex vitamins work in synergy with each other. They are included in the Osteoporosis Reversal Program’s list of Foundation Supplements because they are fundamental to the health and integrity of your bones.

Vitamin B1 (Thiamine)

This member of the B family aids in carbohydrate metabolism and plays a role in nervous system function, including direct benefits for the brain.

Alkalizing food sources include:

• Millet
• Spelt
• Quinoa
• Dried red chili pepper
• Sesame seeds

Vitamin B2 (Riboflavin)

Vitamin B2 promotes healthy skin, hair, and nails, and enhances the healing process by stimulating the production of red blood cells. It helps metabolize fats, carbohydrates, and proteins.

Alkalizing food sources include:

• Amaranth
• Buckwheat
• Millet
• Spinach
• Plain yogurt
• Peas
• Mushrooms

Vitamin B3 (Niacin)

B3 steps in to help release the energy from carbohydrates, fats, and proteins, and promotes healthy skin and nerve function.

Alkalizing food sources include:

• Peas
• Green beans
• Lima beans
• Dried apricots and peaches
• Broccoli
• Carrots
• Tomatoes

Vitamin B5 (Pantothenic acid)

One of the lesser-known B vitamins, Vitamin B5 aids in metabolism by releasing energy from foods. B5 is also a component of coenzyme A (CoA0), which is involved in many crucial body processes including hormone synthesis.

Alkalizing food sources include:

• Mushrooms
• Sweet potatoes
• Cauliflower
• Avocados
• Green beans

Vitamin B6 (Pyridoxine)

This member of the “B family” is essential for proper protein metabolism and promotes a healthy nervous system.

Alkalizing food sources include:

• Sunflower seeds
• Carrots
• Peas
• Spinach
• Bell peppers
• Garlic

Vitamin B9 (Folic acid)

Vitamin B9, like B5, acts as a coenzyme in conjunction with Vitamin B12 and Vitamin C. In synergy with these vitamins, B9 helps metabolize protein. In addition, B9 is vital for red blood cell formation and DNA synthesis, and plays a crucial role in cellular reproduction.

Alkalizing food sources include:

• Asparagus
• Kale
• Collard greens
• Spinach
• Mustard greens
• Mushrooms
• Dates
• Peas
• Green beans
• Beets
• Parsnips

Vitamin B12 (Cobalamin)

This B vitamin is familiar to Save Our Bones readers, and for good reason. Deficiency in this vitamin can result in low bone density and increased fracture risk, particularly fractures of the hip, as shown in two studies from 2008¹ and 2004.²

Vitamin B12 metabolism is an exacting process that is prone to disruptions and blockages. In addition, with the exception of plain yogurt, there are no alkalizing food sources for this vitamin.

What This Means To You

As today’s article reveals, there are many alkalizing food sources that contain these crucial vitamins. Bone Appétit, the Save Our Bones cookbook, offers over 200 delicious, balanced recipes rich in Foundation Supplements, including B-complex vitamins. Based on nutrient-rich Foundation Foods (all of which are listed in the cookbook), Bone Appétit shows you how to easily incorporate bone-strengthening foods into your pH-balanced meals.