A selection of foods containing B vitamins

What are B vitamins?

Emer Delaney – Dietitian

Published: October 19, 2023 at 11:56 AM

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Discover what the different B vitamins are, which functions they are responsible for within the body, and good food sources for each B vitamin from our dietician

'Vitamin B' is actually eight different vitamins, and each plays a different role in many functions in the body.

Check out our Vitamins and Minerals Information Hub to learn more about key nutrients – from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet.

Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.

What are B vitamins – what are the different types?

Vitamin B is not a single vitamin it's an umbrella term that includes eight vitamins: thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12. They have very important roles in the body and are involved in many metabolic processes. They are all water soluble, which means they cannot be stored in the body.

Why do we need B vitamins?

The different B vitamins have different functions within the body:

Thiamine (B1) plays a role in carbohydrate metabolism, muscle contraction and conduction of nerve signals.
Riboflavin (B2) plays a role in carbohydrate, fat and protein metabolism and is involved in the production of B3 and B6.
Niacin (B3) plays a role in carbohydrate, fat and protein metabolism, DNA production, and is involved in the function of the digestive system, skin and nerves.
Pantothenic acid (B5) plays a role in carbohydrate, lipid and amino acid metabolism, production of hormones, cholesterol and bile acids.
Pyridoxine (B6) plays a role in the production and use of protein and glycogen as well as haemoglobin formation in the blood.
Biotin (B7) plays a role in carbohydrate and fat utilisation.
Folate (B9) plays a role in DNA synthesis, cell division and red blood cell formation.
Cobalamin (B12) plays a role in DNA reproduction, cell formation and nerve function.

How much of the different B vitamins do we need?

Age
B1
B2
B3
B6
B9
B12

Male

19-50
1mg
1.3mg
17mg
1.4mg
200mcg
1.5mcg

50+
0.9mg
1.3mg
16mg
1.4mg
200mcg
1.5mcg

Female

19-50
0.8mg
1.1mg
13mg
1.2mg
200mcg
1.5mcg

50+
0.8mg
1.1mg
12mg
1.2mg
200mcg
1.5mcg

Pregnant
0.9mg
1.4mg
13mg
1.2mg
400mcg*
2mcg

Breastfeeding
1mg
1.6mg
15mg
1.2mg
260mcg
2mcg

*300mcg in second and third trimester

There are no set recommendations for B5 and B7.

This group of B vitamins contribute many health benefits, including:

Red blood cell growth
Energy level regulation
Eases digestion
Maintains cardiovascular health
The production of hormones and cholesterol

Can we have too many B vitamins?

As B vitamins are water-soluble, they are unable to be stored in the body and are instead excreted in the urine. Therefore, if the recommended daily dose is exceeded, the body will naturally get rid of the excess.

However, this is slightly different where niacin is concerned. Taking high doses of nicotinic acid supplements has been reported to cause liver damage.

Shellfish orzo stew

Which foods are good sources of the different B vitamins?

Thiamine (B1) can be found in wholegrain bread, fruit, liver, peas and some fortified breakfast cereals.
Riboflavin (B2) can be found in some fortified breakfast cereals, eggs, milk and rice.
Niacin (B3) can be found in meat, fish, wheat flour, milk and eggs.
Pantothenic acid (B5) can be found in meat, tomatoes, porridge and potatoes.
Pyridoxine (B6) can be found in meat, fish, organ meats, some fortified breakfast cereals, peanuts, lentils, eggs, potatoes, banana and avocado.
Biotin (B7) can be found in a wide range of foods but in very small amounts.
Folate (B9) can be found in green leafy vegetables, liver, some fortified breakfast cereals and chickpeas.
Cobalamin (B12) can be found in meat, eggs, cheese, milk, fish, shellfish and some fortified breakfast cereals.

B-vitamin rich recipes

Egg curry
Shellfish, orzo & saffron stew
Liver & mash
Thai pork & peanut curry
Thai-style steamed fish
Sesame spinach
Chickpea curry
Shellfish soup
Healthy porridge bowl
Baked banana porridge
Steak & kidney pudding

More on vitamins and minerals

What is manganese?
What is zinc?
What is folic acid?
What is phosphorous?
What is potassium?
Best vitamin D supplements

This content was updated on 19 October 2023.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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