A Beginner’s Guide to Vitamin B

What is Vitamin B?

Vitamin B is a water-soluble vitamin that is essential to the body.  There is not just one type of Vitamin B (unlike Vitamin A or Vitamin E), but rather several. Each type of Vitamin B works together in a collaborative way.  Often it is referred to Vitamin B complex.

B vitamins are one of many building blocks of the body.  They directly impact on energy levels, brain function and cell metabolism.  They also easily excreted through our pee (urine), so potential for toxicity is low.

Vitamin B cannot be stored in the body, so we must consume them through foods.

There are 8 types (including folate & folic acid)

Here is a b vitamins list:

  • Vitamin B1  (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B4 (Pantothenic Acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folate & Folic Acid)
  • Vitamin B12 (Cobalamin)

Many foods have different nutrient profiles (contain different levels of vitamins and minerals), but we have listed the ones we believe are the most healthy and nutrient dense.

1. B1 (Thiamin)

It helps the body turn carbohydrates into glucose which is then used for energy. Thiamine is also necessary for the metabolism of proteins and fats. A lack of thiamine can cause a condition called beriberi which results in weakness, weight loss, confusion and even death. Symptoms of beriberi can be reversed with treatment which includes thiamine supplementation. Foods rich in thiamine include pork, beef, legumes, nuts, seeds and whole grains.

2. B2 (Riboflavin)

Vitamin B2 (Riboflavin) is important for energy production, red blood cell formation and healthy skin. It also helps to convert food into useable energy and is necessary for the metabolism of other vitamins and minerals. Riboflavin is found in a wide variety of foods, including dairy products, meat, poultry, fish, legumes, nuts and green leafy vegetables.

3. B3 (Niacin)

Niacin, also known as vitamin B3, is an essential nutrient that plays a role in many of the body’s key processes. It helps to convert food into energy, supports nervous system function, and aids in the production of hormones and enzymes. Niacin is found in a variety of foods, including meat, poultry, fish, eggs, legumes, and fortified cereals. The body can also produce niacin from tryptophan, an amino acid found in protein-rich foods. Most people meet their niacin needs through diet alone, but some may need to take supplements.

4. B5 (Pantothenic Acid)

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays an important role in many metabolic processes including the synthesis of energy, fatty acids, and cholesterol.

Vitamin B5 is found in a variety of foods, including meats, vegetables, grains, and legumes. It is also available in supplement form. Vitamin B5 deficiencies are rare, but they can occur in people with certain medical conditions or who take certain medications. Symptoms of a vitamin B5 deficiency can include fatigue, insomnia, and anxiety.

5. B6 (Pyridoxine)

Vitamin B6 is important for a number of functions in the body, including metabolism, immune function, and nervous system function. It can be found in a variety of foods, including meats, poultry, fish, legumes, and whole grains. A vitamin B6 deficiency can lead to a number of problems, including anemia, skin rash, and nervous system disorders.

6. B7 (Biotin)

Biotin, also known as Vitamin B7, is a water-soluble vitamin that’s found in many foods. It’s an important nutrient that helps the body metabolize fats and proteins. Biotin is also essential for healthy hair, skin, and nails. Biotin is found in a variety of foods, including eggs, milk, nuts, and legumes. You can also get it from supplements. If you’re not getting enough biotin from your diet, you may be at risk for deficiency. Symptoms of biotin deficiency include hair loss, brittle nails, and skin rashes.

7. B9 (Folic Acid/Folate)

Vitamin B9, also called folic acid or folate, is a nutrient found in leafy green vegetables, legumes, nuts, and seeds. It’s important for pregnant women to get enough folic acid because it helps prevent certain birth defects in the baby’s brain and spine. Vitamin B9 is also important for everyone because it helps make DNA and other genetic material.

8. B12 (Folic Acid/Folate)

Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also works closely with folate (vitamin B9) to help make red blood cells. Vitamin B12 is found naturally in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is also added to some foods and is available as a dietary supplement


There are numerous foods that can help you get enough vitamin A. Sweet potatoes, carrots, spinach, leafy greens, kale, apricots, pineapple, pumpkin, and squash are a few examples. The more variety you include in your diet (particularly fruits and vegetables), the better off you will be!