What Can I Drink That Has Vitamin B? Your Guide to B-Rich Beverages

November 30, 2025 •

3 min read

Research indicates that B vitamins are crucial for converting food into usable energy and maintaining healthy body functions. For those seeking liquid sources, the question, 'what can I drink that has vitamin B?' has several delicious and practical answers, from natural foods to fortified options.

Quick Summary

Discover beverages ranging from dairy products and fortified plant-based milks to nutrient-rich homemade smoothies that can boost your daily vitamin B intake effectively and deliciously.

Key Points

Milk and Dairy: Excellent natural sources of riboflavin (B2) and B12, with B12 being particularly well-absorbed.
Fortified Plant Milks: Vegan alternatives like soy or almond milk are often fortified with vitamin B12, addressing a common dietary need.
Homemade Smoothies: Blending ingredients like spinach, banana, and nutritional yeast provides a comprehensive, fresh source of multiple B vitamins.
Fortified Juices: Some juices, such as orange juice, are fortified with B12, offering a convenient way to boost your intake.
Functional Beverages: While energy and vitamin drinks can contain B vitamins, be mindful of high sugar and caffeine content.
Balanced Approach: Combining various drink and food sources is the best strategy for maintaining optimal levels of all eight B vitamins.

The Importance of the B-Vitamin Complex

B vitamins are a group of eight essential water-soluble vitamins that play critical roles in your body's cellular metabolism. They are fundamental for energy production, brain function, nerve function, and the formation of red blood cells. Because they are water-soluble, your body does not store large reserves of them, and regular intake through diet is crucial. While many associate B vitamins with solid foods like meat and leafy greens, a variety of beverages also offer a substantial dose of these important nutrients.

Natural Dairy Sources

One of the most straightforward and readily available drinkable sources of B vitamins is cow's milk and other dairy products. Milk is naturally rich in several B vitamins, including riboflavin (B2) and vitamin B12.

Cow's Milk: A single cup of whole milk provides a significant portion of the daily value for riboflavin and B12, both of which are also absorbed very efficiently from dairy products.
Yogurt and Kefir: These fermented dairy drinks contain both B vitamins from the milk and beneficial probiotics. Many yogurts are also fortified with additional vitamins.

Fortified Plant-Based Alternatives

For those following a vegan or lactose-free diet, fortified plant-based milks are excellent sources of B vitamins. Since these vitamins are not naturally present in plant products, manufacturers add them during processing to ensure nutritional parity with dairy options.

Soy, Almond, and Rice Milks: Many brands of plant-based milks are fortified with vitamin B12, a vitamin notoriously difficult for vegans to obtain. Always check the nutrition label for specific vitamin content.
Fortified Juices: Some brands of orange juice are fortified with vitamin B12, making it a simple addition to a breakfast routine.
Fortified Coconut Water: Naturally hydrating coconut water can also be fortified with B12, offering a dual benefit of hydration and nutrient intake.

Homemade Vitamin B Smoothies

Creating your own smoothie is a versatile and effective way to pack a variety of B vitamins into a single drink, allowing you to combine several nutrient-dense ingredients. Here is a simple recipe:

Nutrient-Packed B-Vitamin Smoothie

1 cup fortified plant-based milk (e.g., soy or almond milk)
1 frozen banana
1 large handful of fresh spinach (a great source of B9, folate)
1 tbsp nutritional yeast (excellent for B12, B3, and B6)
1/2 avocado (adds B6, B2, B3, and B9)
1 tbsp sunflower seeds (packed with B5)

Combine all ingredients in a blender and process until smooth. Enjoy immediately for a fresh and energizing boost.

The Role of Functional Beverages

Functional beverages, including many energy and sports drinks, are widely available and often contain added B vitamins. These products offer a convenient way to get B vitamins, but it is important to be mindful of their ingredients.

Energy Drinks: While many boast high concentrations of B vitamins, they can also contain large amounts of sugar and caffeine. Moderation is key, and it's best to choose low-sugar varieties.
Vitamin-Enhanced Waters: Some bottled water products are enhanced with B vitamins and other nutrients, offering a low-calorie alternative to other beverages.

Comparison of B-Vitamin Drinks


Beverage Type	Main B Vitamins	Natural or Fortified	Best For	Considerations
Dairy Milk	Riboflavin (B2), Cobalamin (B12)	Natural	Omnivores, Vegetarians	Potential lactose intolerance
Fortified Plant Milk	Cobalamin (B12)	Fortified	Vegans, Lactose-intolerant	Content can vary; check labels
Homemade Smoothie	B1, B2, B3, B5, B6, B9, B12	Combination (Natural/Fortified)	Customized diets	Requires preparation time
Fortified Orange Juice	Cobalamin (B12)	Fortified	Quick, easy B12 source	Higher sugar content
Energy Drinks	B Complex	Fortified	Immediate boost	High sugar/caffeine content

Conclusion: Finding the Right Vitamin B Drink for You

Obtaining an adequate intake of B vitamins is vital for overall health and vitality, and a wide array of beverages can help you meet your needs. Whether you prefer the natural richness of dairy, the convenience of fortified plant-based milks and juices, or the customization of a homemade smoothie, there is a drinkable option for every dietary preference. While functional and energy drinks offer a quick fix, it's wise to consider their overall nutritional profile. The best approach is to combine a varied diet with some of these liquid sources to ensure you get a full spectrum of these essential vitamins. If you have concerns about your intake, always consult with a healthcare provider or a registered dietitian. For a comprehensive overview of B vitamins, you can visit the National Institutes of Health website at ods.od.nih.gov.

Frequently Asked Questions

Milk is a great source of riboflavin (B2) and vitamin B12. It also contains smaller amounts of other B vitamins like thiamin (B1) and pantothenic acid (B5).

Yes, many fortified plant-based milks like soy, almond, and rice milk are excellent sources of B12 specifically added during processing. Always check the label to confirm fortification levels.

While beverages are a great source for boosting intake, it's difficult to meet all your B vitamin needs from drinks alone. A balanced diet incorporating whole foods is recommended for a full spectrum of nutrients.

Energy drinks often contain high levels of certain B vitamins, but they may also contain excessive sugar and caffeine. They should not be relied upon as your sole source of B vitamins.

Leafy greens like spinach are rich in folate (B9). Avocado adds B6, B2, B3, and B9. Peas are also a good source.

Yes, interestingly, the broth from canned clams is noted for being high in vitamin B12.

Nutritional yeast is a deactivated yeast often sold as yellow flakes. It has a cheesy flavor and is typically fortified with B vitamins, including B12. You can mix it into a smoothie to boost its B vitamin content.