It is well known that B vitamins are important for maintaining good health, but do you know why? There are several different types of B vitamins which perform a multitude of everyday functions in the body. We’ve got you covered with the basics in this article. Find out more about the main B vitamins to look out for, their benefits and where to get them from your diet.
B Vitamins List
B vitamins have some funny names, and some have several names for the one vitamin. For example, there are a variety of forms of the different B vitamins; some being the main form found in foods, whereas others are the more metabolically active form found in some supplements. This means the body converts the forms found in food to the more active forms that the body uses more readily.
Here is a list of the main B vitamins for your easy reference:
- Vitamin B1: Thiamine
- Vitamin B2: Riboflavin
- Vitamin B3: Niacin or nicotinamide riboside chloride
- Vitamin B5: Pantothenic acid
- Vitamin B6: Pyridoxine or pyridoxidal-5 phosphate (active form)
- Vitamin B7: Biotin
- Vitamin B9: Folic acid or levomefolic acid (active form)
-
Vitamin B12: Cobalamin or mecobalamin (active form)
B Vitamins Benefits
B vitamins are best known for their role in energy production, but they also offer many other benefits, including:
- Supporting energy levels: vitamins B1, B2, B3, B5, B6, B12
- Maintaining nervous system function: vitamins B1, B2, B3, B6, B12
- Supporting skin health: vitamins B2, nicotinamide riboside and biotin
- Cognition support in healthy individuals: vitamins B1, B6, B9, biotin and inositol
- Supporting healthy heart function: vitamin B1
- Antioxidant activity by reducing free radical formation in the body: vitamin B2
- Maintaining healthy immune system function: vitamins B6 and B12
- Supporting eye health: vitamins B2 and B9
- Aiding the digestion of dietary fat: vitamin B1
- Assisting sugar metabolism: vitamin B6
- Aiding fat distribution and assimilation in the digestive system: inositol
- Supporting the absorption of dietary iron: vitamin B2
B Vitamins in Food
B vitamins are naturally found in a variety of foods, including those listed below:1
- Vitamin B1: Asparagus, beef, brewer’s yeast, lamb, legumes, liver, nuts, pork, rye, spirulina, wheat germ, whole grains.
- Vitamin B2: Almonds, asparagus, avocados, barley grass, beans, broccoli, currants, dairy products, eggs, organ meats, sprouts, whole grain cereals, yeast.
- Vitamin B3: Almonds, beef, chicken, eggs, fish, halibut, legumes, mackerel, peanuts, red meat, salmon, sardines, sunflower seeds, yeast.
- Vitamin B5: Avocado, baker’s yeast, beans, brains, blue vein cheese, dairy milk, egg yolk, green vegetables, heart, kidney, lentils, liver, lobsters, mushrooms, oranges, peas, royal jelly, sweet potatoes, whole grain cereals.
- Vitamin B6: Avocado, bananas, brewer’s yeast, carrot, cereal, chicken, egg yolk, ham, legumes, lentils, mackerel, oatmeal, offal, peanuts, salmon, tuna, sunflower seeds, walnuts.
- Vitamin B7: Bean sprouts, butter, Bulgar wheat, cashews, dairy milk, egg yolk, kidney, liver, oats, peanuts, soy beans, whole grain cereals, yeast.
- Vitamin B9: Barley, beans, eggs, endive, green leafy vegetables, lentils, liver, organ meats, sprouts, soybeans, yeast.
- Vitamin B12: Brains, clams, dairy milk, egg yolk, herring, kidney, liver, liver wurst, oysters, salmon, sardines, Swiss cheese.
B Vitamins 101: Your Questions Answered
Have questions about B vitamins? Here are some of the most common ones, along with their answers.
Are B vitamins water soluble?
Yes, B vitamins are water soluble. This means that unlike fat soluble vitamins, which are stored in the body, that B vitamins need to be consumed daily.
Are B vitamins stored in the body?
Since B vitamins are water soluble, they aren't stored in the body and must be replenished daily through your diet.2,3
Can you overdose on B vitamins?
No. As B vitamins are water soluble, any excess vitamins not used by the body aren’t stored, and are excreted via the kidneys into the urine.
Are B vitamins heat sensitive?
B vitamins in foods are sensitive to heat, and many can be diminished or lost during cooking, with Vitamin B3 being the exception.2 That's why supplementing with B vitamins is often recommended.
Can B vitamins cause nausea?
Since B vitamins are water soluble2, your body only absorbs what it needs, which helps minimise any potential side effects such as upset stomach or nausea.
When should I take B vitamins?
To benefit from the energy-boosting effects of B vitamins like B1, B2, B3, B5, B6, and B12, it's best to take them in the first half of the day. Otherwise, they can be taken at any time.
What are active B vitamins?
When B vitamins are consumed through the diet, they must first be converted into their biologically active forms before the body can use them. For instance, vitamin B9 (folic acid) needs to be transformed into its active form, levomefolic acid, before it can be utilised by the body.4
B Vitamin Deficiency
You may develop a B vitamin deficiency if your diet lacks a balance of animal products, whole grains, and vegetables. Vegetarians or vegans are particularly at risk for deficiencies in certain B vitamins, like B12, unless they carefully include vegetarian sources such as beetroot, shiitake mushrooms, or nutritional yeast. For these individuals, supplementing with B vitamins is often recommended.
Benefits of B Vitamins Supplementation
If you think your diet may be lacking, supplementing with an advanced B vitamin complex can help ensure you maintain adequate levels of B vitamins. Taking B vitamins in supplement form is also a good way to offset the potential loss of these vitamins during cooking.
Since B vitamins often work together and rely on each other for proper absorption, they're most effective when taken together in a comprehensive B vitamin complex.
Micronutrition Advanced B Complex
Advanced B Complex is a high-strength B vitamin supplement designed to support energy levels and nervous system function. It includes a tailored combination of B vitamins, such as B1, B2, B3, B6, and B12. This convenient one-a-day formula features an excipient-free blend, along with nicotinamide riboside and alpha-lipoic acid. Additionally, it contains the biologically active forms of B6 (pyridoxal-5-phosphate), B9 (levomefolic acid), and B12 (methylcobalamin).
Interested in learning more? Sign up to our monthly e-newsletter or read more great articles from Micronutrition.
This article was written by Corinne Wyper, Naturopath.
References
- Osiecki H. The Nutrient Bible. 9th Ed. Bio Concepts Publishing, Eagle Farm QLD, Australia.
- Hanna M. B Vitamins: Functions and Uses in Medicine. Perm J. 2022;26(2):89–97.
- Better Health Channel, Victoria State Government. Vitamin B. Viewed August 2024, Last updated July 2024. Available from https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b
- Therapeutic Goods Administration. Folate and folic acid for use in listed medicines. Viewed August 2025, Last updated January 2017. Available from https://www.tga.gov.au/folate-and-folic-acid-use-listed-medicines#:~:text=Folic%20acid%20is%20the%20most,biologically%20active%20form%2C%20levomefolic%20acid.