A large, new study published in the Journal of the American Medical Association found that supplementing with B vitamins did not lower the risk of a having a second heart attack for heart attack patients. The supplements, specifically vitamin B12 and folate (B9), also had no effect on cancer risk.

Back in the late 1990s, researchers were optimistic that supplementing with Bs would be a cost-effective way of lowering heart disease risk by helping reduce blood levels of the amino acid homocysteine. But although study subjects who took Bs did have much lower homocysteine levels, they were just as likely to have a stroke or second heart attack.

The takeaway: Replenish your store of these water-soluble “metabolism” vitamins by eating a varied diet that includes foods rich in B vitamins, which has been shown to reduce the risk for pancreatic cancer. Supplementation with Bs is often recommended for the elderly (absorption problems), athletes (increased energy needs) and women wanting to get pregnant or already pregnant (to reduce risk for nueral tube defects).

All whole, unprocessed foods contain B vitamins, especially meats such as turkey and tuna, potatoes, bananas, lentils, beans, nutritional yeast, and molasses. For a list of all the B vitamins and excellent food sources, read on.

B1 (thiamin): important for energy, healthy brain, nerves and heart

Eat: Romaine lettuce, spinach, asparagus

B2 (riboflavin): energy, red blood cell formation, skin and vision

Eat: mushrooms, low-fat yogurt, spinach

B3 (niacin): energy, skin, nerves, digestion

Eat: crimini mushrooms, tuna, salmon

B5 (pantothenic acid): energy, blood sugar, immunity

Eat: low-fat yogurt, corn, broccoli

B6 (pyroxidine): red blood cells, immunity, brain

Eat: bell peppers, spinach, bananas

B7 (biotin): energy, may help with fat deposits

Eat: Swiss chard, tomatoes, carrots

B9 (folate, folic acid): red blood cells, reduces birth defects

Eat: Romaine lettuce, spinach, asparagus

B12 (cobalamin): red blood cells, nerves

Eat: low-fat yogurt, salmon, shrimp