Vitamin B

The B-family of water-soluble vitamins is important for health. B vitamins serve as coenzymes, or biochemical cofactors necessary for a wide range of reactions in the body.

There are eight types of B vitamins, each with their own function:

1. Thiamine (vitamin B1)

Thiamine contributes to normal energy-yielding metabolism, the normal functioning of the heart, normal psychological function, and the normal functioning of the nervous system.

2. Riboflavin (vitamin B2)

Riboflavin contributes to the maintenance of normal red blood cells, normal energy-yielding metabolism, normal vision, normal skin, normal iron metabolism, protection of cells against oxidative damage, maintenance of normal mucous membranes, reduction of tiredness and fatigue, and the normal functioning of the nervous system.

3. Niacin (vitamin B3)

Niacin contributes to normal energy-yielding metabolism, maintenance of normal skin, normal psychological function, maintenance of normal mucous membranes, reduction of tiredness and fatigue, and the normal functioning of the nervous system.

4. Pantothenic acid (vitamin B5)

Pantothenic acid contributes to normal energy-yielding metabolism, normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters, normal mental performance, and the reduction of tiredness and fatigue.

5. Vitamin B6

Vitamin B6 contributes to normal formation of red blood cells, normal cysteine synthesis, normal energy-yielding metabolism, normal metabolism of homocysteine, regulation of hormonal activity, normal functioning of the immune system, normal metabolism of protein and glycogen, normal psychological function, reduction of tiredness and fatigue, and the normal functioning of the nervous system.

6. Biotin (vitamin B7 US / Vitamin B8 Europe)

Biotin contributes to normal energy-yielding metabolism, maintenance of normal hair, normal skin, normal metabolism of macronutrients, normal psychological function, maintenance of normal mucous membranes, and the normal functioning of the nervous system.

7. Folic acid (vitamin B11)

Folic acid supplementation increases maternal folate status. 

8. Vitamin B12

Vitamin B12 contributes to normal formation of red blood cells, plays a role in the cell division process, contributes to normal energy-yielding metabolism, normal metabolism of homocysteine, normal functioning of the immune system, normal psychological function, reduction of tiredness and fatigue, and the normal functioning of the nervous system.

Together, these eight types of vitamin B are called the vitamin B complex.

What can you do to get vitamin B?

You get vitamin B by eating food. Most types of vitamin B are found together in the same foods. Many people get their vitamin B through nutritious foods. However, those who have difficulty meeting their daily nutritional needs can use supplements.

If you think you are not getting enough vitamin B or have an increased need, you can take vitamin B supplements. 

Vitamin B supplements

Most multivitamin supplements contain every B vitamin, and many provide 100% or more of a person's daily requirement for each vitamin. In addition, there are also single ingredient supplements, with one vitamin or a few combined vitamins in a tablet. Think of the combination B6, B12, and folic acid.