The Ultimate Guide to Vitamin B: Benefits, Sources & More

Vitamin B isn’t one single vitamin; it is in fact eight different vitamins. These eight B vitamins, which can be found within one single vitamin B complex tablet, provide the body and mind with a number of benefits.

To ensure we get enough vitamin B every day, eating enough foods high in vitamin B is important. Vitamin B supplements can also help to safeguard your intake of these essential nutrients, so you can reap the range of health benefits they have to offer.

What Is Vitamin B And Vitamin B Complex?

There are in fact eight B vitamins, which each provide various health benefits. Vitamin B complex refers to the group of eight B vitamins together, usually in a vitamin B complex supplement form.

There are many vitamin B benefits, which we’ll delve into further.

List Of B Vitamins

There are eight B vitamins, each with a B vitamin name as well as a scientific name. Each of the B vitamins provides health benefits.

Vitamin B1 (thiamine) - Vitamin B1 contributes to normal energy release. It also contributes to the normal functioning of the nervous system, plus it plays a part in the normal functioning of the heart. Thiamine also contributes to normal psychological function.

Vitamin B2 (riboflavin) - Vitamin B2 not only contributes to the normal functioning of the nervous system but it also contributes to normal skin and the maintenance of normal vision whilst helping to protect cells from oxidative stress, On top of this, vitamin B2 contributes to the normal metabolism of iron. This mineral is needed for the normal formation of red blood cells and haemoglobin, which aids normal oxygen transport around the body, in turn providing us with energy. Another proven benefit of vitamin B2 is that it contributes to normal mucous membranes. These are the linings of certain organs and cavities, such as the nose and lungs.

Vitamin B3 (niacin) - Vitamin B3 contributes to normal skin, as well as the normal functioning of the nervous system, normal mucous membranes and normal psychological function. Along with vitamin B5, it also contributes to the reduction of tiredness and fatigue.

Vitamin B5 (pantothenic acid) - Vitamin B5 contributes to normal mental performance. It also contributes to normal energy release and helps to reduce tiredness and fatigue.

Vitamin B6 (pyridoxine) - Vitamin B6 has several benefits. One of these is that it contributes to the normal functioning of our immune system as well as the normal functioning of the nervous system. Vitamin B6 also contributes to the normal release of energy and it contributes to the reduction of tiredness and fatigue. Finally, vitamin B6 contributes to the regulation of hormonal activity.

Vitamin B7 (biotin) - Vitamin B7 contributes to the normal functioning of the nervous system and it contributes to normal hair and skin.

Vitamin B9 (folate and folic acid) - Folate is the natural form of vitamin B9 which is found in food, whilst folic acid is a synthetic form, usually found in supplements. Folate has a role in the process of cell division. It also contributes to maternal tissue growth during pregnancy, making it an important vitamin for pregnant women.

400µg daily supplemental folic acid, is also recommended by the Department of Health for all women who are trying to conceive as it increases maternal folate status. Low maternal folate status is a risk factor in the development of neural tube defects in the developing foetus. The beneficial effect is obtained with a supplemental folic acid daily intake of 400µg for at least one month before and up to three months after conception.

Folic acid also contributes to normal homocysteine metabolism, an important factor in heart health, and it contributes to the reduction of tiredness and fatigue. Added to this, folate contributes to the normal function of the immune system and contributes to normal psychological performance as well as normal blood formation and normal amino acid synthesis.

Vitamin B12 (cobalamin) - Vitamin B12 helps to release energy from food and it also helps with normal energy release whilst also contributing to normal red blood cell formation. Because of this, it is associated with the reduction of tiredness and fatigue. Along with folic acid, vitamin B12 also contributes to normal homocysteine metabolism. Vitamin B12 contributes to normal psychological function too and it contributes to the normal function of the immune system whilst also helping to keep the nervous system healthy.

Vitamin B complex benefits

The main benefit of a vitamin B complex is that it offers a convenient way to obtain all eight essential B vitamins. This means that by taking a vitamin B complex, you will be getting all the benefits of the individual B vitamins together.

Vitamin B Complex Supports The Brain And Nervous System

Our nervous system works with the brain to essentially tell our body what to do. Vitamin B6, vitamin B1, vitamin B2, vitamin B3 and biotin all contribute to the normal functioning of the nervous system whilst pantothenic acid contributes to normal mental performance.

Vitamin B Complex for Healthy Hair And Skin

One of the key vitamin B complex benefits is that it offers support for hair and skin. This is because vitamin B2 and vitamin B3 contribute to normal skin whilst biotin contributes to the maintenance of normal hair and skin.

Vitamin B Complex & Energy Release

The B vitamins are renowned for helping support energy release and reducing tiredness. Thiamine, biotin, riboflavin, niacin and vitamins B5, B6 and B12 all contribute to normal energy release.

Vitamins B3, B5, B6 and B12 all contribute to the reduction of tiredness and fatigue, whilst vitamin B2 contributes to the normal metabolism of iron. The mineral iron contributes to the normal formation of red blood cells and haemoglobin, which aids normal oxygen transport around the body, helping to provide us with energy.

Vitamin B Complex & Heart Health

A healthy heart is one of the key foundations of our overall health, and there are several B complex vitamins which help to support this. Thiamine (B1) is the main one, as it contributes to the normal function of the heart, whilst vitamin B12 and folic acid both contribute to normal homocysteine metabolism, which is an important factor in heart health.

Vitamin B Complex & Immune System Function

Our immune system plays an important role in keeping us healthy, and it requires a range of nutrients to function optimally, including several B complex vitamins: B6, B12 and folic acid which all contribute to the normal function of the immune system.

Foods High In Vitamin B

Including foods that are high in vitamin B within your diet, can help ensure you get enough of these essential nutrients and in turn, enjoy the many benefits they provide. Below are the foods highest in each of the eight B vitamins.

Foods High In Vitamin B1

Try adding flaxseed to your smoothie or enjoy salmon for dinner, to help ensure you’re getting the recommended daily amount of vitamin B1.

• Flaxseed - 1.6 milligrams (mg) per 100g
• Lean Pork Chop - 0.7 mg per 100g
• Salmon - 0.3 mg per 100g
• Green Peas - 0.3 mg per 100g
• Firm Tofu - 0.2 mg per 100g

Foods High In Vitamin B2

Mushrooms are great added to omelettes whilst tofu works well in stews and stir fries.

• Beef - 0.9 mg per 100g
• Fortified Tofu - 0.4 mg per 100g
• Low Fat Milk - 0.2 mg per 100g
• Salmon - 0.5 mg per 100g
• Mushrooms - 0.5 mg per cup cooked

Foods High In Vitamin B3

To enjoy the benefits of vitamin B3, try adding these foods to your diet.

• Tuna Steak - 22.1 mg per 100g
• Lean Chicken Breast - 9.5 mg per 100g
• Lean Pork Chops - 8 mg per 100g
• Beef - 5.6 mg per 100g
• Portobello Mushrooms - 5.6 mg per cup sliced

Foods High In Vitamin B5

Avocado is great on toast whilst chicken and beef work well in salads or stir fries.

• Shiitake Mushrooms - 5.2 mg per cup cooked
• Salmon - 1.9 mg per 100g
• Avocado -2.8 mg per avocado
• Lean Chicken Breast - 1.6 mg per 100g
• Beef - 1.3 mg per 100g

Foods High In Vitamin B6

Vitamin B6 can be found in several foods including the below. Add these to your diet to help ensure you’re getting enough vitamin B6.

• Salmon - 0.9 mg per 100g
• Lean Chicken Breast - 0.9 mg per 100g
• Fortified Tofu - 0.5 mg per 100g
• Lean Pork Chops - 0.5 mg per 100g
• Beef - 0.5 mg per 100g

Foods High In Vitamin B7

Vitamin B7, also known as biotin, is measured in micrograms (mcg or µg).

• Cooked Beef Liver- 31 μg in 75g
• Nutritional Yeast - 21 μg per 2 tbsps
• Egg Yolks - 10 μg in one whole egg
• Button Mushrooms - 5.6 μg per cup
• Legumes (peas, beans, lentils) - roasted peanuts - 5 μg in 28g biotin

Foods High In Vitamin B9

There are several foods that contain high levels of vitamin B9, also known as folic acid. Here are five options you can add to your diet. Note that some of these foods contain high levels of vitamin B9 when cooked.

• Edamame beans - 482 μg per cup
• Lentils - 358 μg per cup
• Asparagus - 268 μg per cup cooked
• Spinach - 263 μg per cup cooked
• Broccoli - 168 μg per cup cooked

Foods High In Vitamin B12

Vitamin B12 is also measured in micrograms. The foods that contain the most vitamin B12 tend to be animal based, so vegetarians and vegans might struggle to get an adequate intake of vitamin B12.

• Clams - 98.9 μg per 100g
• Tuna - 10.9 μg per 100g
• King Crab - 15.4 μg per crab leg
• Beef - 7.5 μg per 100g
• Fortified Cereals - 6.1 μg per ¾ cup

How Much Vitamin B Complex Should I Take Daily?

As vitamin B is a water soluble vitamin, it does mean that we need to ensure we’re getting an adequate intake every day, as our body can’t store it. As such it is recommended a vitamin B complex should be taken every day to help safeguard the diet,

How Much Vitamin B Complex For Adults

The UK’s Department of Health recommends a different intake of each of the eight B vitamins. For vitamin B5 and biotin however there are no specific recommended daily intakes. The table below indicates the advised intakes of the various B vitamins for men and women, aged 19 to 64.

Can You Have Too Much Vitamin B?

As vitamin B is a water soluble vitamin, it is not stored in the body in significant amounts, which means anything not used by the body will be excreted in your urine. That said, you should always follow the directions on the supplement product you are using.

Boosting vitamin B intake with B complex vitamins

A vitamin B complex supplement can help safeguard your intake of the eight B vitamins. Supplements are ideal for anyone wanting extra nutritional support as well as vegetarians, vegans, the over 50s, athletes and those with hectic lifestyles who may not feel as though they are getting enough vitamin B-rich foods in their diet.

Vitabiotics has a range of vitamin B supplements, available in different forms including capsules, gummies and effervescent tablets. Vitamin B provides the body with many benefits so it’s important to ensure you’re getting enough, through food primarily, but also with a vitamin B complex supplement, should you want extra nutritional support.