The benefits of B vitamins

Why your body needs B vitamins

Day to day, the B‑vitamin family plays supporting roles across routine processes, from how your body turns food into fuel to how your brain and nerves communicate.

That’s the high‑level view. The key takeaway is balance: each B vitamin has its unique role, so the best way to cover the set is through a varied diet.

The individual B vitamins explained

Now, let’s take a quick tour of the B vitamins – see what each one does and the everyday foods you can enjoy to keep them in your diet.

Vitamin B1 (thiamine)

What it does: Contributes to normal energy‑yielding metabolism (which means it helps support the body break down and release energy from food), normal psychological function, normal function of the nervous system (supporting your brain and nerves working smoothly) and normal function of the heart.

Good sources: Peas, some fresh fruits (such as bananas and oranges), nuts, wholegrain breads, some fortified breakfast cereals and liver (though you should avoid liver if you’re pregnant).

Vitamin B2 (riboflavin)

What it does: Contributes to normal energy‑yielding metabolism, normal functioning of the nervous system, maintenance of normal vision (helping keep your eyes healthy), reduction of tiredness and fatigue, normal metabolism of iron (so your body can use iron effectively), maintenance of normal red blood cells, and the protection of cells from oxidative stress (helping protect your cells from everyday damage caused by stress and natural processes).

Vitamin B2 also helps maintain normal skin and mucous membranes – the moist, soft tissues that line areas like your nose, mouth and lungs.

Good sources: Milk, plain yoghurt, eggs, fortified breakfast cereals and mushrooms.

Pro tip: Riboflavin is sensitive to UV light, so it’s best to keep these foods out of direct sunlight.

Vitamin B3 (niacin)

What it does: Vitamin B3 contributes to normal energy‑yielding metabolism, normal function of the nervous system, and the maintenance of normal skin and mucous membranes.

Good sources: Meat (such as chicken, turkey, beef and pork), fish (like salmon and tuna), grains, nuts and legumes.

Vitamin B5 (pantothenic acid)

What it does: Contributes to normal energy-yielding metabolism, normal mental performance, and the reduction of tiredness and fatigue.

Vitamin B5 also contributes to normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters. In other words, it helps your body make and break down certain hormones, vitamin D and the chemical messengers your brain uses to communicate.

Good sources: Chicken, beef, liver and kidneys, eggs, mushrooms and avocado.

Vitamin B6 (pyridoxine)

What it does: Vitamin B6 contributes to normal psychological function, normal energy-yielding metabolism, normal function of the immune system (supporting your body in keeping your natural defences strong), normal functioning of the nervous system, regulation of hormonal activity (helping to keep hormone levels balanced and functioning normally), normal red blood cell formation, and the reduction of tiredness and fatigue.

Good sources: Poultry (such as chicken or turkey), pork, some fish, peanuts, soya beans, wheatgerm, oats, bananas, milk and some fortified cereals.

Vitamin B7 (biotin)

What it does: Biotin contributes to normal psychological function, normal energy-yielding metabolism, normal functioning of the nervous system, and the maintenance of normal hair and skin.

It also supports normal macronutrient metabolism, which means it helps your body break down and use fats, carbohydrates and protein.

Good sources: Organ meats (like liver), eggs, fish, meat, seeds, nuts and certain vegetables (such as sweet potatoes).

Did you know? The bacteria that live naturally in your bowel can also make vitamin B6.

Vitamin B9 (folate)

What it does: Contributes to normal blood formation, normal function of the immune system, and cell division (helping your body grow and repair itself). Folate also supports maternal tissue growth during pregnancy (which is why it’s especially important for women who are pregnant or planning to become pregnant).

Good sources: Broccoli, Brussels sprouts, leafy green vegetables (such as cabbage, kale, spring greens and spinach), peas, chickpeas, kidney beans and breakfast cereals fortified with folic acid.

Vitamin B12 (cobalamin)

What it does: Vitamin B12 contributes to normal energy‑yielding metabolism, normal red blood cell formation, normal cell division and normal function of the immune system. It also contributes to normal neurological and psychological functions, normal homocysteine metabolism (supporting processing of this amino acid in the blood), and the reduction of tiredness and fatigue.

Good sources: Meat, fish, dairy and eggs, plus yeast extract and some fortified breakfast cereals.