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What B vitamins are there and what are they good for?

Reading Time: 7 minutes

B vitamins, or vitamin B, is a term used for eight different water-soluble vitamins (B1, B2, B3, B5, B6, B8, B11 and B12). Some of the B vitamins are also known by other names, such as niacin (vitamin B3), biotin (vitamin B8) and folic acid/folate (vitamin B11). These vitamins are often called the energy vitamins because almost all of them play an important role in maintaining good energy levels. The eight B vitamins work together in the body, and it is essential to get enough of all these vitamins every day. Supplements that contain all eight B vitamins are called vitamin B complex. What are the different B vitamins, what do they do for your body and in what foods are they found?

Vitamin B1 (Thiamine)

Vitamin B1 (also called Thiamine) is found in, among other things, bread and cereal products, potatoes, vegetables, meat and meat products, milk and milk products. Vitamin B1’s benefits include:

  • It helps release energy from food
  • Beneficial effect on the heart
  • Contributes to memory functioning
  • Supports normal nervous system function

Vitamin B2 (Riboflavin)

Vitamin B2 (also known as Riboflavin) is found mainly in milk and milk products, but also in meat, cold cuts, vegetables, fruits, bread and cereal products. Vitamin B2’s benefits include:

  • Contributes to the maintenance of normal red blood cells
  • Promotes energy metabolism
  • Good for eyesight
  • Helps care for the skin from the inside out
  • For maintaining good blood iron levels
  • Anti-oxidant
  • Good for mucous membranes
  • Helps to reduce fatigue and tiredness
  • Of importance to the nervous system

Vitamin B3 (Niacin/Niacinamide)

Vitamin B3 (aka Niacinamide) is found in meat, fish, whole grain cereals, vegetables and potatoes. Furthermore, the body can make its own niacin from the amino acid tryptophan. Tryptophan is a component of all proteins found in food. Vitamin B3’s benefits include:

  • Is important for energy metabolism
  • Supports the skin’s healing ability
  • Good for learning performance
  • Helps maintain normal mucous membranes
  • May help reduce lack of energy
  • Contributes to the proper functioning of the nervous system

Vitamin B5 (Pantothenic acid).

Vitamin B5 (also called Pantothenic Acid) is found mainly in meat, eggs, whole grain products, legumes, milk and milk products, fruits and vegetables. Vitamin B5 benefits include:

  • Activates your natural energy in the body
  • Supports in stress situations
  • Has a beneficial effect on reducing fatigue and tiredness

Vitamin B6 (Pyridoxine)

Vitamin B6 (also called Pyridoxine) is found in meat, eggs, fish, bread and grain products, potatoes, legumes, vegetables and milk and milk products. Vitamin B6’s benefits include:

  • Is important for the formation of red blood cells
  • Good for protein metabolism
  • Helps release/dissolve energy from fat, carbohydrates and proteins
  • Co-regulates the activity of hormones
  • Supports the body’s defenses
  • Has a beneficial effect on the production and burning of proteins and carbohydrates
  • Contributes to memory functioning
  • Contributes extra energy for fatigue and tiredness
  • Contributes to normal nerve function

Vitamin B8 (Biotin)

Vitamin B8 (also known as Biotin) is found in eggs, liver, milk, nuts and peanuts. Vitamin B8 benefits include:

  • Supports energy levels
  • For maintaining shiny hair
  • Contributes in keeping the skin healthy
  • Contributes to normal protein, carbohydrate, and fat metabolism
  • Good for the state of mind
  • Helps maintain normal mucous membranes
  • Plays an important role in nerve functioning

Vitamin B11 (Folate)

Vitamin B11 (aka Folate) is found mainly in leafy vegetables, such as spinach, kale, arugula and lettuce. broccoli, fruits and whole grain products are also rich sources of folic acid. Meat and dairy products also contain folate, but to a lesser extent than vegetables and fruits. Vitamin B11 benefits include:

  • Contributes to normal blood formation
  • Is good for the cell division process
  • Contributes to a good resistance
  • Good for concentration
  • Helps with fatigue/fatigue
  • Contributes to fetal/unborn foetus/child growth during pregnancy

Vitamin B12 (Cobalamin)

Vitamin B12 (aka Cobalamin) is found only in animal products, such as milk and milk products, meat and meat products, fish and eggs. Vitamin B12’s benefits include:

  • For the formation of red blood cells
  • Helps in the cell division process
  • Promotes energy metabolism
  • Contributes to the normal functioning of the immune system
  • Contributes to memory functioning
  • May help reduce lack of energy
  • Good for the nervous system
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