We often hear about B vitamins as a group — “Take your B-complex!” — but each B vitamin plays a unique and important role in your health. From energy production to supporting your brain and immune system, these eight vitamins are essential for feeling your best.
Here’s a breakdown of each member of the B vitamin family:
- B1 – Thiamine: energy starter – Thiamine helps convert the food you eat into usable energy. Without it, your body would struggle to keep up with everyday physical and mental tasks. It’s especially important for your nervous system and heart function.
- B2 – Riboflavin: cell supporter – Riboflavin supports cell growth and helps your body break down fats, proteins, and carbohydrates. It also plays a role in maintaining healthy skin and eyes.
- B3 – Niacin: brain booster – Niacin assists in metabolism and supports brain function. It helps improve circulation and has even been shown to support healthy cholesterol levels.
- B5 – Pantothenic Acid: hormone helper – Pantothenic acid is involved in producing hormones and red blood cells. It also plays a role in synthesising coenzyme A — crucial for fatty acid metabolism.
- B6 – Pyridoxine: immunity & mood regulator – B6 supports brain development and function. It also helps your body produce serotonin and norepinephrine — chemicals that influence mood — and boosts immune function.
- B7 – Biotin: beauty vitamin – Often linked to healthy skin, hair, and nails, biotin helps your body metabolise fats and carbohydrates. It also supports enzyme function in several key biological processes.
- B9 – Folate (or Folic Acid): DNA repairer – Folate is essential for cell division and DNA repair. It’s especially crucial during pregnancy for healthy fetal development, particularly in forming the brain and spinal cord.
- B12 – Cobalamin: blood & nerve protector – B12 is vital for red blood cell formation and proper nerve function. A deficiency can lead to fatigue, weakness, memory issues, and even nerve damage.
Together, the B vitamins play a powerful role in keeping your body energised, focused, and balanced. They’re water-soluble, meaning your body doesn’t store them — so you need to replenish them regularly through food or supplements.
Good sources of B Vitamins
- Whole grains
- Eggs
- Dairy products
- Leafy greens
- Meat and fish
- Legumes
- Nuts and seeds
If you follow a plant-based diet, it’s worth paying special attention to B12, which is mostly found in animal products. Supplementation may be necessary.
Your body is a complex system, and B vitamins help keep things running. Whether you’re managing stress, supporting your skin, or fuelling your energy levels, B vitamins are worth getting to know.
Reviewed April 2025. Always consult a professional for individual guidance.
