The complete vitamin B complex

The vitamin B complex is a group of eight water-soluble vitamins that play an important role in cell metabolism. Although these vitamins have similar names, they are chemically different and perform unique functions.

The B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). They support processes such as energy production, DNA synthesis, nerve function, and the health of the immune system, skin and hair.

What functions do B vitamins perform?

Vitamin B1 / Thiamine

Vitamin B1 contributes to the normal function of the nervous system, psychological function and heart function.

Vitamin B2 / Riboflavin

Vitamin B2 contributes to the maintenance of normal vision and helps protect cells from oxidative stress.

Vitamin B3 / Niacin

Niacin contributes to normal nervous system function and also plays a role in maintaining mucous membranes, skin and reducing tiredness.

Vitamin B5 / Pantothenic acid

Pantothenic acid supports energy metabolism and contributes to the synthesis of certain neurotransmitters.

Vitamin B6

Vitamin B6, also known as pyridoxine, supports protein metabolism, normal cysteine synthesis, hormonal activity and nervous system function.

Vitamin B7 / Biotin

Biotin helps maintain skin and hair, contributes to normal macronutrient metabolism and supports normal nervous system function.

Vitamin B9 / Folate

Folate is especially known for its role during pregnancy, where it contributes to the growth of maternal tissue.

Vitamin B12

Vitamin B12, also called cobalamin, can be stored in the liver but cannot be produced by the body itself. It contributes to reducing tiredness, red blood cell formation and normal nervous system function.

What can a vitamin B deficiency cause?

A lack of these important vitamins can lead to health problems such as anemia, neurological symptoms, tingling in the hands and feet, mood changes, constipation, diarrhea or stomach pain.

Important: If you think you may have a deficiency, you should have a blood test done by your doctor. They can determine whether a deficiency is present and explain the next steps if treatment is needed.

Which foods are especially rich in vitamin B?

Vitamin B is found in many foods, including meat, poultry, fish, eggs, dairy products and some fortified grains and breads.

Good sources

• Beef, pork, lamb and liver
• Chicken, turkey and duck
• Salmon, tuna and halibut
• Egg yolk and egg white
• Milk, cheese and yogurt

Please note: thiamine (B1), pyridoxine (B6), cobalamin (B12), folic acid (B9) and pantothenic acid (B5) are sensitive to heat. Before preparing these foods, check how much heat the respective vitamin can tolerate.