Types of Vitamin B: What To Know About Each Type

Vitamin B deficiencies can contribute to various health issues, so it's vital that you get enough of each. Fortunately, you can't have too much vitamin B; with water-soluble vitamins, your body excretes what it doesn't need in your urine. However, your body has limited room to store B vitamins, so they must be replenished daily.

Many foods and beverages such as cereals, bread and juices are fortified to ensure that children and adults get the benefits of B vitamins. Adults who have difficulty absorbing B vitamins, are concerned they're not getting enough, or are pregnant and need higher doses can take a comprehensive vitamin B complex supplement or supplements that contain individual components of vitamin B complex.

The truth is that each B vitamin contributes in different ways to your body's functions and development. Here's a guide to the different types of vitamin B and where to get them.

Vitamin B1 (Thiamine)

Thiamine supports metabolism by helping to convert the food you eat into energy; it also promotes cell growth. Thiamine also helps produce neurotransmitters — chemicals that help your nerves communicate with each other.

Without enough thiamine in your body, you may experience weight loss, confusion, memory loss, muscle weakness and heart problems. Severe thiamine deficiency can lead to beriberi, a condition that causes muscle loss and diminished feeling in the hands and feet. Plenty of foods are rich in vitamin B1; among these are fish like salmon, trout and bluefin tuna, legumes, pork, nuts and seeds, whole grains and yogurt.

Vitamin B2 (Riboflavin)

Riboflavin helps your body produce energy and break down fats, steroids and medications. It also functions as an antioxidant, which prevents or slows cell damage. Riboflavin deficiency often occurs in people with thyroid disease. Symptoms include cracked lips, sore throat and hair loss.

Riboflavin can be found in dairy products, organ meats, lean meats, green leafy vegetables and almonds. Because meat is a primary source of riboflavin, vegans and vegetarians may want to consider supplements.

Vitamin B3 (Niacin)

Niacin is also key to turning the food you eat into energy. It also promotes cell development and function. Niacin helps keep your skin healthy and your nervous and digestive systems working properly.

Certain conditions, such as inflammatory bowel disease and alcohol use disorder, can inhibit the absorption of niacin, which can lead to a deficiency. While rare, niacin deficiency can cause pellagra, a condition that results in skin discoloration and gastrointestinal issues. High doses of niacin may help lower LDL (bad cholesterol) levels. Most people get the amount of niacin they need by eating foods like red meat, poultry, fish, nuts, bananas and grains.

Vitamin B5 (Pantothenic Acid)

Pantothenic acid is essential for making and breaking down fats and cholesterol and neurotransmitter production. If you don't get an adequate amount of B5, which is rare, you may experience fatigue, insomnia, depression, irritability and vomiting.

This nutrient gets its name from the Greek root "pantos," which means everywhere, presumably because pantothenic acid is present in a wide variety of foods. However, the foods that have the highest amounts are beef liver, shiitake mushrooms, avocado, sunflower seeds and chicken.

Vitamin B6 (Pyridoxine)

Vitamin B6 aids in neurotransmitter production and red blood cell formation. It also supports brain health and development as well as immune function. Vitamin B6 deficiency has been linked to depression, confusion, fatigue and weakened immunity. It's easy to get adequate amounts of this vitamin from foods unless you have kidney disease, celiac disease or Crohn's disease. Good sources of vitamin B6 include chickpeas, poultry, potatoes, dark leafy greens and tuna.

Vitamin B7 (Biotin)

Biotin brings the glamour to B complex because it's touted as boosting hair, skin and nail health. As with many other B vitamins, biotin helps break down food and convert it into energy. A deficiency of biotin can lead to brittle nails, hair loss and a skin rash. You can get an adequate amount of biotin from foods such as eggs, sweet potatoes, salmon and nuts, but many people take high doses of supplements to support hair and nail growth and strength, skin elasticity and a clear complexion.

Vitamin B9 (Folate)

Vitamin B9 is crucial to DNA synthesis, cell division, cell growth and red blood cell formation. Many people become conscious of the importance of folate during pregnancy because folic acid, a form of folate, is vital to fetal development. Insufficient folic acid can lead to birth defects that affect the brain and spinal cord.

Natural sources of folate are leafy green vegetables, beef liver, citrus fruits, eggs and avocados. But, many foods — breads, cereals, juices, pasta and rice — are fortified to help prevent birth defects.

Vitamin B12 (Cobalamin)

Vitamin B12 is necessary for red blood cell formation, nerve function and DNA production. It also plays a vital role in brain function and development. Those with low levels of B12 may experience fatigue, memory loss, depression and nerve damage. Pernicious anemia, an autoimmune condition, prevents B12 absorption and eventually causes a severe deficiency. Treatment for pernicious anemia includes B12 supplements.

Vitamin B12 is found in various animal products such as meat, eggs, poultry and dairy products like milk and yogurt. Vegetarians and vegans are at risk of vitamin B12 deficiency because vegetables don't contain B12. Additionally, older adults may have trouble absorbing vitamin B12 from food and require a supplement to avoid vitamin B12 deficiency.

Seeking a Balanced Diet

The B vitamins are diverse essential nutrients, each with specific functions and health benefits. While a well-balanced diet usually provides sufficient B vitamins, older adults, vegetarians and vegans, and those with certain medical conditions may require a supplement that contains different types of vitamin B. You should always consult with a healthcare professional for vitamin and supplement recommendations. But once you do, you can rest assured you're taking the steps necessary to prevent deficiencies and promote overall health.

These articles are intended for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment and are not intended to treat or cure any disease. Never disregard professional medical advice or delay in seeking it because of something you have read in these articles. Advances in medicine may cause this information to become outdated, invalid, or subject to debate. Professional opinions and interpretations of scientific literature may vary. Consult your healthcare professional before making changes to your diet, exercise or medication regimen.

Sources:

Vitamin B2: Role, Sources, and Deficiency. www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/219561#Role

Thiamin: MedlinePlus Medical Encyclopedia. medlineplus.gov. Accessed March 15, 2024. https://medlineplus.gov/ency/article/002401.htm#:~:text=Function&text=Thiamin%20%28vitamin%20B1%29%20helps%20the

National Institutes of Health. Office of Dietary Supplements - Vitamin B6. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/vitaminB6-healthprofessional/

Mayo Clinic. Niacin. Published November 12, 2020. https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984#:~:text=Niacin%20is%20a%20B%20vitamin

National Institute of Health. Office of Dietary Supplements - Pantothenic Acid. Nih.gov. Published 2017. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/

Biotin: Uses, Side Effects, Interactions, Dosage, and Warning. Webmd.com. Published 2010. https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin