B vitamins

B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism and synthesis of red blood cells. Though these vitamins share similar names (B1, B2, B3, etc.), they are chemically distinct compounds that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific number or name of each vitamin, such as B1 for thiamine, B2 for riboflavin, and B3 for niacin, as examples. Some are more commonly recognized by name than by number: niacin, pantothenic acid, biotin and folate.

List of B vitamins

Each of the B vitamins has a unique role in the body and is essential for maintaining overall health:

• B1 (Thiamine): Thiamine helps convert nutrients into energy, supports healthy nerve function, and plays a role in the production of neurotransmitters.
• Sources: Whole grains, legumes, pork, and nuts.
• B2 (Riboflavin): Riboflavin is necessary for energy production, cellular function, and the metabolism of fats and drugs.
• Sources: Milk, cheese, eggs, leafy greens, and fortified cereals.
• B3 (Niacin): Niacin helps in energy production, DNA repair, and supports the health of the skin, nervous system, and digestive system.
• Sources: Meat, fish, poultry, whole grains, and fortified cereals.
• B5 (Pantothenic Acid): Pantothenic acid is crucial for the synthesis of fatty acids, cholesterol, and hormones, as well as energy production.
• Sources: Meat, poultry, fish, whole grains, legumes, and avocados.
• B6 (Pyridoxine): Pyridoxine is involved in amino acid metabolism, neurotransmitter synthesis, and the production of hemoglobin.
• Sources: Meat, fish, poultry, legumes, and bananas.
• B7 (Biotin): Biotin is essential for the metabolism of carbohydrates, fats, and proteins, as well as healthy hair, skin, and nails.
• Sources: Egg yolks, nuts, seeds, and salmon.
• B9 (Folate or Folic Acid): Folate is vital for DNA synthesis, cell division, and proper brain function. It is particularly important during pregnancy for the healthy development of the fetus.
• Sources: Leafy greens, legumes, fortified cereals, and citrus fruits.
• B12 (Cobalamin): Cobalamin is crucial for red blood cell formation, DNA synthesis, and the maintenance of nerve function.
• Sources: Animal products such as meat, fish, poultry, eggs, and dairy products. Fortified cereals and nutritional yeast are also sources for vegans and vegetarians.

A well-balanced diet typically provides sufficient amounts of B vitamins. However, some individuals, such as older adults, pregnant women, and those with certain medical conditions or on specific medications, may require supplements to meet their daily requirements.

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B vitamins

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  Thiamin

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  Riboflavin

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  Niacin

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  Pantothenic acid

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  Pyridoxal phosphate

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  Biotin

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  Folic acid

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  Cobalamin