How to Increase B-1, B-2 & B-3 Levels

A well-balanced diet assures that you receive all the vital nutrients that your body needs, which plays a key role in your overall health. Thiamin, riboflavin and niacin -- B-1, B-2 and B-3, respectively, are three of eight B vitamins. They work together to help your body perform a number of functions including converting carbohydrates and fat to energy, producing red blood cells and repairing DNA. Increasing your intake of these vitamins and limiting factors that reduce your levels are the best ways to increase B-1, B-2 and B-3.

Tips For You

1. Avoid eating a restricted or limited diet since B vitamins are found in a variety of foods. Lentils, peas, eggs, brown rice, spinach, Brazil nuts and pecans are rich B-1 sources. Consume mushrooms, oysters, low-fat yogurt, broccoli, Brussels sprouts and almonds to get enough B-2 in your diet. Incorporate fish, salmon, tuna, low-fat dairy, sunflower seeds and peanuts so that you can get an adequate amount of B-3.
2. Talk to your physician about taking B vitamin supplements to increase your levels if you currently have a deficiency, or if you are prescribed certain medication. Contraceptives, statins, anti-anxiety drugs and acid reflux medication are just a few pharmaceutical drugs that can cause or worsen B-vitamin deficiency. When supplementing B vitamins it's best to take a complex that includes all eight. The other five B vitamins are pantothenic acid, pyridoxine, biotin, folate and cobalamin.
3. Limit your alcohol intake, because excess consumption decreases levels of all B vitamins. Alcohol raises your urinary output, which increases excretion of B vitamins since they are water-soluble. Alcohol consumed in excess damages villi -- small finger-like structures in your intestines, which are necessary for nutrient absorption. When your villi become damaged, your body becomes less able to absorb enough vitamins, including vitamins B-1, B-2, and B-3, from the food you eat.
4. Work with your physician to determine whether you have an underlying condition that is reducing your B vitamin levels. Diagnosing and treating underlying conditions can improve your B vitamin levels. Inflammatory bowel diseases such as Crohn's disease, ulcerative colitis and irritable bowel syndrome can decrease the levels of nutrients that your body absorbs. An intolerance to gluten -- a protein found in wheat, rye and barley -- can damage your intestines and lower your B vitamin levels.