Is Wheat a Source of Vitamin B? A Comprehensive Guide

November 14, 2025 •

3 min read

Wheat is a significant source of daily calorie intake and a source of B vitamins. The amount of vitamin B in wheat depends on whether it is a whole grain or refined product.

Quick Summary

This article explores the vitamin B content in wheat and details how processing affects its nutritional value. It examines the B vitamins present in whole and refined wheat and discusses fortification.

Key Points

Whole vs. Refined: Whole wheat is a natural source of B vitamins, while refined wheat loses most of its B vitamins during processing.
Milling's Impact: The bran and germ, which are rich in B vitamins, are removed when making refined white flour, leaving a less nutrient-dense product.
Fortification is Key: Refined flours are often enriched with B vitamins (thiamin, riboflavin, niacin, folic acid) to restore nutritional value lost during milling.
Not a Complete Replacement: While fortification helps prevent deficiency, it does not fully replicate the complete nutritional profile found in natural whole wheat.
Variety of B Vitamins: Whole wheat contains several B vitamins, including Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), B6, and Folate (B9).
Healthier Option: For the most comprehensive health benefits, including higher fiber and antioxidant content, whole wheat products are the best choice.

Understanding the Wheat Grain

To answer, "Is wheat a source of vitamin B?," the structure of the wheat grain must be understood. A wheat kernel has three parts: the bran, the germ, and the endosperm. The milling process determines which parts are in the final product.

The Bran: The grain's outer layer, rich in fiber, minerals, and B vitamins.
The Germ: The grain's embryo, packed with B vitamins, vitamin E, and trace minerals.
The Endosperm: The grain's starchy inner part, with protein, carbohydrates, and fewer B vitamins.

When refining wheat to make white flour, the nutrient-dense bran and germ are removed, leaving only the endosperm. This impacts the final vitamin content of the flour and its products.

The B Vitamins Found in Wheat

Whole wheat is rich in B vitamins that are critical in the body's metabolic processes.

Thiamin (B1): Converts food into energy and for nerve function.
Riboflavin (B2): For cellular growth and metabolism.
Niacin (B3): Supports nervous system health and converts food into energy.
Pantothenic Acid (B5): For coenzyme A synthesis and carbohydrate, protein, and fat metabolism.
Vitamin B6: Involved in brain development, function, and protein and glucose metabolism.
Folate (B9): A vital nutrient, especially during pregnancy, for cell growth and DNA formation.

Refined wheat products lose vitamins during processing, leading to lower nutritional value unless fortified.

Whole Wheat vs. Refined Wheat: A Comparison of B Vitamins

The difference in vitamin B content between whole wheat and refined wheat shows how processing affects nutrition. The table below highlights the contrast.


Feature	Whole Wheat	Refined White Flour	Note
Processing	The entire kernel is milled, including the bran, germ, and endosperm.	The bran and germ are removed, leaving only the starchy endosperm.	The key difference is the presence of the nutrient-dense bran and germ.
Natural B Vitamin Content	High; rich in thiamin, riboflavin, niacin, B6, and folate.	Low; a significant portion of B vitamins is lost during milling.	The natural vitamin profile is reduced in the refined product.
Enrichment	Not typically enriched, as it retains its natural nutrients.	Most is enriched with B vitamins (thiamin, riboflavin, niacin, and folic acid) after milling.	Fortification is key to replace lost vitamins in refined flour.
Riboflavin Recovery	Retains high levels of riboflavin after milling.	Has poor riboflavin recovery during milling, but fortification can increase levels.	Riboflavin can be added back during enrichment.

The Impact of Fortification

Refining wheat strips it of nutrients, so fortification was introduced. In many countries, flour enrichment with B vitamins like thiamin, riboflavin, niacin, and folic acid is mandatory. This helps prevent diseases like beriberi (thiamin deficiency) and pellagra (niacin deficiency) in regions where refined grains are a dietary staple.

While enrichment replaces some vitamins, it does not restore all nutrients lost during milling. Whole wheat products still contain more fiber, trace minerals, and other phytonutrients.

Whole Grains and Health

Incorporating whole wheat in your diet is beneficial beyond B vitamins. The fiber supports digestive health, regulates blood sugar, and can help with weight management. Whole grains contain antioxidants that can reduce the risk of heart disease, type 2 diabetes, and certain cancers. When choosing between whole wheat and refined wheat, the evidence supports whole grains. A great resource for more about whole grains is the Whole Grains Council.

Conclusion

Wheat is a source of vitamin B, but the amount of these nutrients depends on how the grain is processed. Whole wheat, with the bran and germ, provides B vitamins. Refined white flour loses most of its vitamin B content during milling. Fortification adds B vitamins back into refined flour, but whole wheat remains the more complete option, offering more vitamins, minerals, and fiber. Choosing whole grain wheat products is superior to maximize your intake of B vitamins and other nutrients.

Frequently Asked Questions

Whole wheat bread is a better source of naturally occurring B vitamins because it contains the entire grain, including the bran and germ, where many of these nutrients are concentrated. White bread, made from refined flour, has lost most of these vitamins unless it has been enriched through fortification.

Enriched grains are not as good as whole grains. While enrichment adds back several important B vitamins like thiamin, riboflavin, niacin, and folic acid, it does not replace all the nutrients lost during milling. Whole grains still contain more fiber, minerals, and other phytonutrients.

No, wheat is not a source of vitamin B12. Vitamin B12 is primarily found in animal products, such as meat, fish, eggs, and dairy, as well as in fortified cereals.

Thiamin, riboflavin, niacin, and folate are among the B vitamins most affected by the milling process, as they are largely found in the bran and germ layers that are removed during refinement.

The purpose of fortifying wheat flour is to restore the B vitamins and iron that are lost during the milling process. This practice has significantly reduced and eliminated deficiency diseases in many parts of the world.

No, you cannot get all your necessary B vitamins from wheat alone. A balanced diet incorporating a variety of foods, including legumes, leafy greens, and animal products (if applicable), is necessary to ensure adequate intake of all B vitamins, especially B12.

Whole wheat is a decent source of folate, but much of it is lost during the milling of refined flour. For this reason, enriched refined flour is often fortified with folic acid, a synthetic form of folate.