Vitamin B is not a single vitamin like vitamin A or C, but a complex group of 8 important vitamins that live and work in your body.

This family of 8 vitamins is vital to healthy body functioning working daily to process and use the food you eat, produce and repair your DNA, fight disease and infection, and keep your nervous system, skin and muscle tissue healthy.  The B vitamins perform some of the most basic cell functions in your body. 

Originally thought to be one vitamin, scientists now know that this group of eight vitamins each have their own job to do, yet they won’t stick around long to do it.  These water-soluble vitamins travel through your bloodstream and what your body does not use is excreted in your urine.  

A balanced diet is a great way to ensure a good intake of the B vitamins but B-Complex and B12 vitamins are available (try Adult Essentials B12 or Adult Essentials B-Complex) if your diet is lacking. 

See our handy chart for the 1,2,3,’s of the B’s and if special attention needs to be made in your diet.

 

The B’s

 

 

Important Functions and Things to Consider

 

 

Food Sources

Vitamin B1 (Thiamin)

·       Helps your body use carbohydrates to make energy

·       Essential for the nervous system and muscle functioning.

Pork, green peas, whole grain and enriched grain products, yeast extract, meatless soy products

Vitamin B2 (Riboflavin)

·       Helps your body cells use fat, protein and carbohydrates from foods to produce energy

·       Important in vision

·       Possible role in preventing migraine headaches.

·       Helps produce niacin and pyridoxine

Dairy products, fortified grains

 

Eggs, leafy vegetables and nuts in smaller amounts.

 

Vitamin B3 (Niacin)

·   Helps your body use fat, protein and carbohydrates from foods to make energy

·   Important in DNA repair

·   Helps the digestive system, nervous system, skin, eyes and hair stay healthy

·   Can be used as a treatment for high cholesterol 

Meats and alternatives, fortified grains

Vitamin B5 (Pantothenic Acid)

·       Needed for the breakdown of carbohydrates, proteins, and fats.

·       Important for healthy skin

Liver, chicken, beef, potatoes, oat cereals, tomato products, legumes, yeast, egg yolk, broccoli and whole grains.

Food processing decreases pantothenic acid in foods

Vitamin B6 (Pyridoxine)

·   Needed to make and use protein and glycogen (the stored energy in your muscles and liver).

·   Helps form hemoglobin which carries oxygen in your blood.

Meat, fish, poultry, organ meats, enriched cereals, meatless soy products, nuts, lentils, baked potato, banana

Vitamin B7 (Biotin)

·       Central role in metabolism.

Liver, eggs, peanuts

Vitamin B9 (Folate)

·       Helps make red blood cells

·       Helps to prevent neural tube defects

·       Folic acid is a type of folate that is used in supplements.

·       Supplementation is VERY important for those thinking of becoming pregnant or are pregnant

Dark green vegetables, legumes, fortified grain products

Vitamin B12

(Cobalamin)

·       Necessary to form DNA,

·       Keeps blood cells and nervous system healthy.

·       Adults over 50 years and vegetarians should monitor their vitamin B12 intake and supplement as necessary. 

Found only in animal products and fortified foods.

Eggs, milk, cheese, milk products, meat, fish, shellfish and poultry.

Soy and rice beverages, meat substitutes may be fortified.