The B-vitamin family plays a vital role in keeping your body energised, your brain sharp and your systems running smoothly.
This group includes eight key vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cyanocobalamin (B12). They work together in synergy, so a deficiency in one can often affect the others, which is why they are frequently combined in supplements.
B-vitamins are essential for:
• Metabolising fats, carbohydrates and proteins
• Supporting brain and nervous system function
• Maintaining healthy skin, hair and eyes
• Producing red blood cells
• Supporting the immune system and liver health
As most B-vitamins are water-soluble, they must be consumed regularly - with the exceptions of B12 and folate, which the liver can store. Whole, unprocessed foods such as meat, pulses, whole grains, brewer's yeast and molasses are rich sources. Food processing, overcooking, malabsorption and alcohol can all reduce their availability.
B1 (Thiamin)
Thiamin helps convert carbohydrates into energy and supports the nervous system, heart and muscles. It's also involved in producing RNA and DNA and may protect against age-related cognitive decline.
Daily needs: 1mg for men, 0.8mg for women
Sources: Pork, liver, whole grains, seeds, nuts, pulses, wheatgerm, eggs, brewer's yeast, fortified cereals
Deficiency symptoms: Muscle weakness, tingling, irritability, depression, irregular heartbeat, appetite loss, forgetfulness
B2 (Riboflavin)
Riboflavin is essential for energy release, healthy skin, eyes and nerves, and supports thyroid hormone production. IT also converts B3 and B6 into active forms.
Daily needs: 1.3mg for men, 1.1mg for women
Sources: Milk, yoghurt, eggs, leafy greens, meat, brewer's yeast, liver, kidney
Deficiency symptoms: Cracked lips, inflamed tongue, mouth sores, peeling skin, hair loss, digestive issues
B3 (Niacin)
Niacin aids glucose, fat and alcohol metabolism, supports hormone production and maintains skin, brain and nervous system health. It may also help manage anxiety and depression.
Daily needs: 16.5mg for men, 13.2mg for women
Sources: Meat, fish, eggs, dairy, high-tryptophan foods
Deficiency symptoms: Fatigue, depression, insomnia, muscle weakness, skin issues, low blood sugar, digestive problems; chronic deficiency can cause pellagra
B5 (Pantothenic Acid)
Known as the "anti-stress vitamin", B5 is vital for energy release, red blood cell production and stress hormone synthesis. It supports skin, brain and immune health.
Daily needs: There is currently no official recommended daily intake
Sources: Liver, kidney, eggs, pulses, most meats and vegetables
Deficiency symptoms: Rare, but can include fatigue, appetite loss, insomnia, tingling, nausea
B6 (Pyridoxine)
Pyridoxine supports energy release, red blood cell formation, protein and fat metabolism and nervous system health. It may reduce PMS symptoms, help manage asthma and support carpal tunnel treatment.
Daily needs: 1.4mg for men, 1.2mg for women
Sources: Whole grains, pulses, eggs, milk, leafy greens, fish, meat, nuts, bananas, fortified cereals
Deficiency symptoms: Mouth sores, insomnia, irritability, fatigue, depression, neurological issues; excessive supplementation can cause nerve damage
B7 (Biotin)
Biotin plays a role in metabolism and supports healthy skin, hair, nails, nerves and bones. It's produced by gut bacteria, so maintaining healthy gut flora is important.
Daily needs: There is currently no official recommended daily intake
Sources: Egg yolk, nuts, brewer's yeast, mushrooms, chicken, cauliflower
Deficiency symptoms: May include hair loss, skin disorders, depression, sore tongue
B9 (Folate)
Folate is crucial for red blood cell formation, DNA/RNA synthesis and fetal nervous system development. It also supports cholesterol balance and immune function.
Daily needs: 200µg for men and women, 400µg for women planning pregnancy
Sources: Leafy greens, broccoli, liver, poultry, eggs, pulses, seeds, fortified cereals
Deficiency symptoms: Fatigue, anaemia, digestive disorders, memory loss; severe deficiency can cause megaloblastic anaemic
B12 (Cyanocobalamin)
B12 is essential for red blood cell production, nerve protection, protein synthesis and DNA/RNA formation. Deficiency is common in the elderly, vegans and people with digestive disorders.
Daily needs: 1.5µg for men and women
Sources: Meat, fish, milk, cheese, eggs, liver
Deficiency symptoms: Fatigue, poor appetite, digestive issues, memory loss, anaemia
All-in-one support
B-vitamins are indispensable for energy, mental clarity and overall health. Eating a varied diet rich in whole foods usually provides sufficient amounts, but supplementation may be necessary for the elderly, pregnant women, athletes, heavy drinkers or those under chronic stress.
With so many B-vitamins playing crucial roles in day-to-day wellbeing, it might seem overwhelming to think about supplementing them all. That's why Bio-Health's Vitamin B-Complex supplement contains all the B-vitamins listed on this page in one convenient capsule.
A healthy brain depends on a healthy heart, balanced nutrition, regular exercise, mental stimulation and mindful lifestyle choices. Small, consistent steps can help maintain cognitive function and support overall wellbeing as you age.
Important note
This information is for guidance only and is not a substitute for professional medical advice. If you are pregnant, breastfeeding or taking medications, consult a qualified healthcare professional before making changes to your diet or supplements.
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