B vitamins: your complete guide from B1 to B12

If you’re lacking energy, struggling with a low mood or insomnia, and feeling like your metabolism isn’t where it should be, you might want to increase your B vitamin intake. Here’s our guide to this group of vital nutrients and find out how you can get more.

B1: Thiamine

What does it do? B1 helps you convert carbohydrates into energy and is really important for proper functioning of the nervous system 

How much do I need? 1.1mg ¹

Where can I get it from? You'll find thiamine in beef, liver, eggs, nuts, oats, oranges, seeds, peas and legumes 

How will I know if I need more? Health concerns such as chronic fatigue, gut issues, muscle wasting and a poorly functioning nervous system all suggest you could benefit from extra B1 

B2: Riboflavin

What does it do? B2 helps your body get energy from carbohydrates, fats and protein. Riboflavin also helps to produce red blood cells and is thought to prevent against free radical damage

How much do I need? 1.4mg

Where can I get it from? Eggs, milk, fortified foods and rice are all good sources of B2. Be careful though, UV light can diminish levels of B2 so it’s best to keep these foods out of direct sunlight.

How will I know if I need more? Anaemia, fatigue and/or a sluggish metabolism, nervous system issues, skin inflammation (particularly the nose and face) suggest you might benefit from extra riboflavin

B3: Niacin/Nicotinamide 

What does it do? Important for cardiovascular health, maintaining your cholesterol levels and if that wasn’t enough, B3 helps with brain function and normal skin formation and maintenance

How much do I need? 16mg ⁴

Where can I get it from? Good sources of niacin include meat, fish, milk and wheat flour, sunflower seeds and peas are all a source of B3

How will I know if I need more? Skin inflammation, digestive issues (i.e. nausea, diarrhoea, constipation, abdominal discomfort), cognitive impairment, depression and other mental health issues

How will I know if I need more? Anaemia, fatigue and/or a sluggish metabolism, nervous system issues, skin inflammation (particularly the nose and face) suggest you might benefit from extra riboflavin

B5: Pantothenic Acid  

What does it do? B5 helps to release energy from food, forming red blood cells, synthesis of hormones and neurotransmitters. It also helps to maintain a healthy digestive system too 

How much do I need? 6mg 

Where can I get it from? Meat (i.e. chicken, beef, kidney/organ meat), porridge oats, eggs, broccoli and whole grains

How will I know if I need more? Fatigue, depression, digestive upset and muscle aches

B6: Pyridoxine-5-Phosphate 

What does it do? Involved in over 100 biochemical reactions in the body, B6 has a broad range of roles: helping to produce haemoglobin in red blood cells (to carry oxygen around the body), releasing energy from protein and carbohydrates, keep your nervous system (in particular, your brain) healthy as well as produce antibodies for immunity. Phew!

How much do I need? 1.4mg

Where can I get it from? You'll get B6 in some meats (i.e. poultry and pork), fish, whole grains, eggs, starchy vegetables (i.e. potatoes) and some fortified cereals

How will I know if I need more? Mood disturbance (i.e. anxiety and/or depression), low energy/fatigue, PMS, muscle ache and mental confusion

B7: Biotin 

What does it do? B7 is involved in metabolising fat, protein and carbohydrate to produce energy. Also called the beauty vitamin, B7 helps to maintain hair, skin and nails.

How much do I need? 50µg

Where can I get it from? The gut bacteria that live in your intestine can produce biotin, but food sources include: eggs, cheese, yeast, liver meat, fish (i.e. salmon), avocado, berries (i.e. raspberries), cauliflower and whole grains

How will I know if I need more? If your digestive system has been compromised (i.e. prolonged antibiotic use, digestive disorders like Crohn's, coeliac disease, leaky gut syndrome) suggest you could benefit from additional B7. Dry brittle hair, dry skin, fatigue, muscle aches and mood disturbances also suggest you could benefit from B7

B9: Folate or Folic Acid 

What does it do? Helps form red blood cells, reduce central neural tube defects (i.e. spina bifida) in unborn babies, replicating DNA and making new cells as well as supporting your nervous and immune system. Folate is the natural form of B9, and folic acid is the man-made form

How much do I need? 200µg (400µg for pregnant women)

Where can I get it from? Spinach, broccoli, avocado, asparagus, peas, pulses (i.e. kidney beans, chickpeas, black eyed peas), brussels sprouts, and fortified products are all sources of B9

How will I know if I need more? Low energy/fatigue, digestive issues (i.e. IBS), anaemia, mood disturbances (i.e. depression), decreased immunity (i.e. frequently getting ill) can be signs you need more folate.

B12: Cobalamin

What does it do? B12 is key to a healthily functioning nervous system, including those involved in communication (via neurotransmitters) as well as forming the protective myelin sheath that covers nerve cells. B12 is also thought to support cardiovascular health, digestion and producing red blood cells

How much do I need? 2.5µg

Where can I get it from? B12 mostly found in animal foods (i.e. dairy, eggs, meat, organ meat and fish). There are few vegetarian sources of B12, although it can be found in fortified products (i.e. nutritional yeast, grain products and sea vegetables)

How will I know if I need more? tiredness/fatigue, muscle aches, joint pain, poor memory, trouble with concentration, mood disturbances (i.e. depression and/or anxiety), dental health issues (i.e. bleeding gums), digestive discomfort (i.e. nausea, diarrhoea, cramping) can indicate you need more B12. It’s important to be aware that you can develop pernicious anaemia from a lack of B12 so if you’re concerned you aren’t getting enough B12, it’s worth a trip to the doctors to check you don’t have this condition

Struggling with your energy levels? 

You'll get a full range of B vitamins in the VITL Multivitamin in both Essentials 4 and Essentials 2! 

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