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 B1 icon
Vitamin B2 icon
Vitamin B3 icon
Vitamin B5 icon
Vitamin B6 icon
Vitamin B7 icon
Vitamin B9 icon
Vitamin B12 icon

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. 
Quote – The B vitamins are distinct from each other and perform different functions to help you stay on top form.

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.

The nearest shop

Get more time in your day with less time shopping. Get your Berocca from a store nearby.

Store Locator

The Energy Blog

Feeling tired? Learn about how to stay on top form with good sleep, exercise and more!

*Contains caffeine which helps improve alertness. Do not exceed 400mg of caffeine per day. Not suitable for those pregnant or breastfeeding.