What are B vitamins?
Table of contents
Collectively called the B vitamin complex, they are a group of eight vitamins.
B vitamins are water soluble, meaning they dissolve when travelling through the blood stream and therefore cannot be stored by the body. This is why our bodies need a regular intake of B vitamins. A healthy diet should include enough B vitamins to help you stay on top form to meet the challenges of your dynamic life.
Where can you find B vitamins?
Luckily, B vitamins are sourced from a wide variety of foods in your diet, including but not limited to; red meat, poultry, eggs, dark leafy vegetables and nuts. Plus, it’s fine to glug down a Berocca every day – in fact, we recommend it!
Vitamin B complex
Vitamin B12 icon
The benefits of B vitamins
The B vitamins are distinct from each other and perform different functions. Find out more below about the individual benefits of B complex vitamins.
Vitamin B1/thiamine:
Good sources of vitamin B1 include:
- peas
- some fresh fruits (such as bananas and oranges)
- nuts
- wholegrain breads
- some fortified breakfast cereals
- liver
Benefits of vitamin B1:
- Helps naturally generate energy from your food.
- Contributes to normal functioning of your nervous system.
Vitamin B2/riboflavin:
Good sources of vitamin B2 include:
- milk
- eggs
- fortified breakfast cereals
- mushrooms
- plain yoghurt
UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.
Benefits of vitamin B2:
- Helps to naturally generate energy from your food.
- Plays a role in the maintenance of normal red blood cells.
- Helps in reducing tiredness and fatigue.
Vitamin B3/niacin
Good sources of Niacin include:
- meat
- fish
- wheat flour
- eggs
Benefits of vitamin B3:
- Helps to support energy release.
- Contributes to the normal function of your nervous system.
- Niacin contributes to the reduction of tiredness and fatigue.
Vitamin B5/pantothenic acid:
Pantothenic acid is found in almost all vegetables, wholegrain foods and meats, but good sources include:
- chicken
- beef
- liver and kidneys
- eggs
- mushrooms
- avocado
Benefits of vitamin B5:
- Contributes to normal mental performance.
- Helps to reduce tiredness and fatigue.
Vitamin B6/pyridoxine
Good sources of vitamin B6 include:
- pork
- poultry, such as chicken or turkey
- some fish
- peanuts
- oats
- bananas
- milk
- some fortified breakfast cereals
Benefits of vitamin B6:
- Contributes to the regulation of hormonal activity.
- Supports energy release and helps reduce tiredness and fatigue.
- Contributes to normal psychological functioning.
Vitamin B7/biotin
Good sources of vitamin B7 include:
- liver
- nuts and seeds including almonds and sunflower seeds
- eggs
- sweet potatoes
- bananas
Benefits of vitamin B7:
- Helps naturally generate energy from your food.
- Contributes to the maintenance of normal skin and hair.
Vitamin B9/folic acid
Good sources of vitamin B9 include:
- beans
- broccoli
- brussels sprouts
- leafy green vegetables, such as cabbage, kale, spring greens and spinach
- peas
Benefits of vitamin B9:
- Aids in reducing tiredness and fatigue.
- Contributes to normal blood formation.
- Helps to support the immune system.
Vitamin B12/cobalamin
Good sources of vitamin B12 include:
- meat
- fish
- milk
- cheese
- eggs
Benefits of vitamin B12:
- Helps to support natural energy release from the food you eat.
- Helps to reduce tiredness and fatigue.
- Contributes to the normal formation of red blood cells.
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