Vitamin B, Explained

Aug 5, 2026

Your body runs on B vitamins. This family of eight essential nutrients helps convert food into energy, supports your nervous system, and plays a role in everything from brain function to healthy skin.

What are B vitamins and why do you need them?

The B vitamins are a group of eight water-soluble nutrients that work together to keep your body running smoothly. Each one has its own job, but collectively they help release energy from the food you eat and contribute to a range of vital functions – including normal psychological function, normal energy-yielding metabolism, and the normal function of the immune system.

They contribute to the normal function of the nervous system, which is one reason they're so often associated with how you feel day to day. They also play a part in maintaining normal skin, hair and vision, and in the normal function of the heart and liver.

What are the different types of vitamin B?

The B vitamin family is made up of eight distinct nutrients, each with its own role. Here's what each one does – and you can explore the collection for each:

B1 (Thiamine) contributes to normal energy-yielding metabolism and the normal function of the heart.
B2 (Riboflavin) helps release energy from food and contributes to the protection of cells from oxidative stress.
B3 (Niacin) contributes to normal energy-yielding metabolism, normal psychological function, and the reduction of tiredness and fatigue.
B5 (Pantothenic Acid) supports normal mental performance and normal energy-yielding metabolism.
B6 (Pyridoxine) contributes to normal red blood cell formation, the regulation of hormonal activity, and the normal function of the immune system.
B7 (Biotin) helps maintain normal hair and skin and supports normal psychological function.
B9 (Folate) contributes to normal blood formation and has a role in the process of cell division. In supplements, it's often found as folic acid.
B12 (Cobalamin) contributes to the normal function of the nervous system, normal red blood cell formation, and the reduction of tiredness and fatigue.

What foods are high in vitamin B?

You'll find B vitamins in quite a few everyday foods. Meat, fish, poultry, eggs and dairy are all excellent sources, especially for B12. If your diet is plant-based, you'll get B vitamins from leafy greens, legumes, seeds, whole grains, and fortified foods like enriched pasta, bread and breakfast cereals.

That said, consistency is the challenge. Vegetarians and vegans may not get sufficient levels of B12, while anyone going through a demanding period – pregnancy, or a spell of illness – may need more of these nutrients than usual.

Should I take a vitamin B supplement?

Most people can get enough B vitamins through a varied diet. But it's not always straightforward.

If you're vegetarian or vegan, getting enough B12 is tricky – it's found almost exclusively in animal products – and you may also need to plan your meals carefully to get enough folate. Pregnant women need extra folate, usually taken as folic acid: folate contributes to maternal tissue growth during pregnancy. Older adults often absorb B12 less efficiently as they age, so a supplement can be a simple way to keep levels healthy.

If any of that sounds familiar, or if your diet doesn't regularly include B-vitamin-rich foods, a supplement can be a good option.

What is a B-complex supplement?

A B-complex supplement gives you all eight essential B vitamins in one place. They're often taken together because they work alongside one another in energy-yielding metabolism and normal psychological function, so a complex is a straightforward way to cover the whole family at once.

That said, some people need higher amounts of a specific B vitamin – for example if you're expecting, or if you follow a strict vegetarian or vegan diet. If you're unsure what you need, it's worth chatting with your doctor or a nutritionist.