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Your Simple Guide to Vitamin Bs

Reading Time: 4 minutes

There are eight B vitamins to keep track of, and all of them are crucial to your metabolism, energy levels, brain function, and well…most functions in the human body. 

All eight of these nutrients are found in food, however, millions of people in the United States—and the world—are vitamin deficient, meaning that many people aren’t living at their peak wellness. 

There’s a lot of information out there on just vitamin Bs alone, so we’ve made a simplified guide with a snapshot of what systems in your body each vitamin B supports. 

Vitamin B1 (Thiamin)

For:

  • Kidneys
  • Immune system
  • Cognitive function
  • Nerves

Vitamin B1, also known as thiamine, is necessary for brain function and energy production. It’s also connected to healthy kidney function and immune system function. Thiamine is an essential nutrient that must be obtained from food or supplements; like the other B vitamins, it cannot be made by the body.

Vitamin B2 (Riboflavin)

For:

  • Metabolism
  • Healthy organs
  • Immune system
  • DNA/RNA production

Vitamin B2 (riboflavin) is an essential nutrient that helps with the production of DNA and RNA. It's also needed for the maintenance of healthy skin, hair and nails. Vitamin B2 helps with the metabolism of carbohydrates, fats and proteins.

Vitamin B1 is also found in many foods made with yeast, including beer and baked goods. It's also important for the maintenance of healthy heart muscles and red blood cells. 

Vitamin B3 (Niacin)

For: 

  • Cell turnover
  • Energy levels
  • Healthy digestion
  • Healthy skin
  • Nervous system

You may know vitamin B3 as niacin. It's a water-soluble vitamin that's important for energy production and helps to maintain a healthy digestive system. 

Niacin also plays an important role in keeping your skin healthy, as well as maintaining the health of your nervous system. Niacin is found in meat, fish, poultry, and certain vegetables. 

Vitamin B5 (Pantothenic Acid)

For:

  • Hormone production
  • Energy levels
  • Metabolism
  • Healthy organs

Vitamin B5 is one of the lesser-known B vitamins. It plays an important role in energy production and metabolism, as well as helping your body maintain healthy skin, hair, and nails. It's also known as pantothenic acid because it can be synthesized in the body from pantothenate (vitamin B5). 

Vitamin B6 (Pyridoxine)

For:

  • Nervous system
  • Metabolism
  • Energy production
  • Childhood development

Vitamin B6 supports many bodily functions, including growth and development, energy production and protein metabolism, and the nervous system. Many people who don’t eat meat have a vitamin b 6 deficiency, so it’s important to make sure you’re getting enough if you're a vegetarian or vegan.

Vitamin B7 (Biotin)

For:

  • Healthy hair, skin, nails, 
  • Metabolism
  • Energy levels
  • Muscle support
  • Cholesterol levels

Vitamin B7 (also known as biotin) is a water-soluble vitamin that plays an important role in energy production. It's also essential for metabolism, which helps you process the food you eat and turn it into energy. 

The main function of vitamin B7 is to help convert carbohydrates into glucose (blood sugar), which gives us the energy we need to stay awake and active throughout the day, but is connected to so many other processes as well, including—yes—hair, skin, and nails, which is is most known for. 

Vitamin B9 (Folic Acid or Folate)

For: 

  • Lower likelihood of birth defects
  • Heart health
  • Cognitive function
  • Nervous system

Vitamin B9 (folic acid) is essential for cell growth and repair. It also supports the production of red blood cells, which help deliver oxygen to your tissues. Folic acid is linked to healthy brain function, nervous system health, and heart health. Folic acid is especially important during pregnancy because it is linked to supporting lower instances of birth defects.

Vitamin B12

For:

  • Nerve function
  • Red blood cell count
  • Metabolism
  • Energy levels

Vitamin B12 is a water-soluble vitamin that helps maintain nerve cells and red blood cells. It also helps make DNA, red blood cells, and fatty acids (fats). Vitamin B12 plays an important role in the metabolism of fats, carbohydrates, and proteins.

Vitamin B12 plays an important role in maintaining healthy nervous system function as well as energy levels. It supports cardiovascular health by helping to maintain a healthy heart muscle as well. This is the B vitamin most people are lacking in their diet, especially vegans and vegetarians. 

B-Complex

B-Complex is a supplement that includes all eight essential B vitamins. While it’s rare to be lacking all eight of these Bs in your diet, many people today aren’t getting enough of all eight. Covering your bases with a quality B-Complex vitamin might be your best bet if you aren’t sure.

Conclusion

All these Bs might be making your head spin at this point—but Bs are essential to your health. Simplify the hassle of keeping them all straight by taking a B-Complex supplement.

In addition to a well-rounded diet, a B-Complex supplement can help to bridge any nutrient gap you may have with your vitamin Bs. 

Our vitamins are non-GMO, vegan, sugar-free, and free from the nine most common allergens. We support the planet with the ingredients we use in our supplements.

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