What Are B vitamins?
B vitamins are a group of 8 essential nutrients that support many vital functions in the body, including energy production, brain health, cardiovascular support, and metabolism. They help convert food into energy, reduce inflammation, support the nervous system, and assist in detoxifying the liver. B vitamins also play a role in producing important brain chemicals like serotonin and dopamine.
Who can benefit?
Certain groups are at higher risk for B vitamin deficiencies, including vegans and vegetarians, alcoholics, older adults, people with diabetes or obesity, and those who’ve had bariatric surgery. Since the body can’t store B vitamins for long, it’s important to replenish them regularly through diet or supplements.
Here’s a brief look at each B vitamin followed by recommendations on how to introduce them into your diet:
B1 (Thiamine):
Crucial for energy production, brain function, and heart health. A deficiency often occurs in people with alcohol dependency.
B2 (Riboflavin):
Supports iron absorption, antioxidant production, and brain health. It also helps regulate thyroid function and blood pressure.
B3 (Niacinamide):
Important for energy metabolism and brain health. It helps maintain healthy circadian rhythms and may support healthy aging.
B5 (Pantothenic Acid):
Helps manage blood lipid levels and supports glycemic control in people with diabetes.
B6 (Pyridoxal-5-Phosphate):
Vital for protein metabolism, immune function, and mood regulation. It also supports cardiovascular health by controlling homocysteine levels.
B9 (Folate):
Essential for preventing birth defects and supporting heart health. Folate also helps lower homocysteine levels. Folic acid is the synthetic form of Vitamin B9.
B12 (Cobalamin):
Necessary for energy and brain health, especially for vegans and vegetarians. It also supports cognitive function and helps prevent a type anemia which can lead to neurological symptoms.
Biotin (B7):
Promotes healthy hair, skin, nails, and supports healthy blood sugar and fat metabolism.
Our recommendations on how to include them in your diet:
Terra Nova Vitamin B-Complex with added Vitamin C to aid absorption.
This complex contains all 8 essential B vitamins, each in a highly bioavailable form that helps your body to absorb them easily and efficiently! Best taken in the earlier part of the day as it can be quite energising.
SHOP NOWBioCare Nutrisorb Methyl B12
These liquid food drops provide nervous system support, energy and immunity. They’re a great option for those with digestion and absorption difficulties.
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Organic avocados
High in folate, vitamin B 6, roboflavin, thiamine and pantothenic acid. This SUPER food also features a good portion of fibre, vitamin K, potassium and magnesium – add this with any meal or make a tasty guacamole!
Sun flower seeds
These are among the best Vitamin B foods because of their thiamine, vitamin B6, folate, niacin and riboflavin content. They’re also excellent sources of vitamin E, manganese, copper and selenium… and contain healthy fats and a good amount of dietary fibre.
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Engevita with B12
Engevita® yeast is high in B vitamins and minerals. It is a natural food grown on molasses under carefully controlled conditions. It is also high in Zinc, Folic Acid, and Protein. A great addition to a plant-based diet!
SHOP NOWDepending on your dietary choices you could also choose the following great sources of Vitamin B:
Wild salmon
Wild salmon is an excellent source of niacin, B12, B6, riboflavin, thiamine, pantothenic acid and folate. As well as containing Omega 3 oils that help nourish the brain and reduce inflammation.
Liver and grass fed beef
This option offers a more efficient absorption of vitamin B when compared with plant foods, which need to be bound to lectins in order to achieve a higher absorption.
Important: If you have a health condition or are taking medication it is important to consult with your GP before taking supplements. Niacinamide and Niacin should be avoided if you have jaundice, heart disease, ulcers, gastritis, renal failure or gout.Vitamin B6 should not be taken with the drug Levodopa and breast feeding mothers should avoid doses higher than 50 mg as it can interfere with lactation. Avoid Folate and Folic Acid when taking the drug methotrexate.
Health and wellbeing advice
Book a FREE 15 minute consultation with our qualified health and nutrition advisors. We can talk through your symptoms and recommend the best supplements to support your treatment.
