Sandeep Dhand
Nutritionist And Health Educator
Vitamin B is not just one vitamin—it’s a group of eight important vitamins that work together to keep your body healthy. These are called the Vitamin B complex. Each one plays a unique role in keeping your energy levels up, your brain working well, and your body systems running smoothly.
Let’s learn about each type of Vitamin B, how they help us, their sources, signs of deficiency, and why we need them in our daily lives.
- Vitamin B1 (Thiamine): The Energy Starter
What it does:
Vitamin B1 helps your body convert food into energy. It is essential for the nervous system, muscles, and brain to work properly.
Benefits:
Supports brain function
Improves mood and memory
Helps the digestive system
Strengthens nerves and muscles
Natural sources:
Whole grains (brown rice, oats)
Nuts and seeds
Legumes (lentils, beans)
Pork and liver
Fortified cereals
Deficiency symptoms:
Fatigue
Irritability
Poor memory
Muscle weakness
Nerve damage (in severe cases like beriberi)
- Vitamin B2 (Riboflavin): The Skin and Eye Protector
What it does:
Vitamin B2 helps your body break down carbohydrates, fats, and proteins. It also maintains healthy skin, eyes, and nerve functions.
Benefits:
Supports vision health
Keeps skin clear and smooth
Helps in energy production
Acts as an antioxidant
Natural sources:
Dairy products (milk, cheese)
Eggs
Green leafy vegetables (spinach, kale)
Almonds
Mushrooms
Deficiency symptoms:
Cracks on the lips and corners of the mouth
Red or itchy eyes
Sore throat
Skin rashes
Sensitivity to light
- Vitamin B3 (Niacin): The Heart Helper
What it does:
Vitamin B3 plays an important role in lowering cholesterol and boosting brain function. It also helps the digestive system work properly.
Benefits:
Lowers bad cholesterol (LDL)
Raises good cholesterol (HDL)
Supports mental health
Improves skin condition
Aids in energy production
Natural sources:
Chicken, turkey, and beef
Tuna and salmon
Peanuts
Whole grains
Legumes
Deficiency symptoms:
Fatigue
Depression
Skin inflammation
Digestive problems
In extreme cases, pellagra (characterized by diarrhea, dermatitis, and dementia)
- Vitamin B5 (Pantothenic Acid): The Hormone Maker
What it does:
Vitamin B5 is vital for producing hormones and breaking down fats and carbohydrates for energy.
Benefits:
Supports adrenal glands
Helps produce red blood cells
Speeds up wound healing
Reduces stress and anxiety
Natural sources:
Avocados
Yogurt
Chicken and beef liver
Sunflower seeds
Broccoli and sweet potatoes
Deficiency symptoms:
Deficiency is rare but may include:
Tiredness
Headaches
Irritability
Numbness or tingling in hands and feet
Digestive issues
- Vitamin B6 (Pyridoxine): The Brain Booster
What it does:
Vitamin B6 is involved in more than 100 enzyme reactions in the body, mostly related to protein metabolism. It also plays a key role in brain development and function.
Benefits:
Produces neurotransmitters like serotonin and dopamine
Improves mood and reduces depression
Strengthens the immune system
Helps in hemoglobin production
Natural sources:
Poultry and fish
Bananas
Potatoes
Fortified cereals
Chickpeas
Deficiency symptoms:
Irritability and mood swings
Confusion
Weakened immunity
Anemia
Cracks at the corners of the mouth
- Vitamin B7 (Biotin): The Beauty Vitamin
What it does:
Biotin is well known for its role in keeping your hair, skin, and nails healthy. It also helps your body use carbohydrates, fats, and proteins.
Benefits:
Supports hair growth and strength
Keeps skin soft and clear
Strengthens nails
Helps in pregnancy for fetal development
Natural sources:
Eggs (especially yolks)
Nuts and seeds
Sweet potatoes
Spinach and broccoli
Whole grains
Deficiency symptoms:
Hair thinning or loss
Skin rashes (especially around the eyes, nose, and mouth)
Brittle nails
Fatigue
Depression
- Vitamin B9 (Folate or Folic Acid): The Pregnancy Vitamin
What it does:
Folate is crucial for making DNA and other genetic material. It is especially important during pregnancy for the baby’s brain and spinal cord development.
Benefits:
Prevents birth defects
Helps in red blood cell formation
Supports heart health
Improves brain function
Natural sources:
Dark green leafy vegetables
Citrus fruits
Beans and peas
Avocados
Fortified cereals and breads
Deficiency symptoms:
Fatigue
Weakness
Shortness of breath
Irritability
Poor growth and development in babies
- Vitamin B12 (Cobalamin): The Blood and Brain Protector
What it does:
Vitamin B12 is essential for nerve tissue health, brain function, and the production of red blood cells.
Benefits:
Prevents anemia
Improves memory and mood
Supports nervous system function
Boosts energy levels
Natural sources:
Animal products (meat, fish, eggs, dairy)
Fortified plant-based milks and cereals (for vegetarians and vegans)
Nutritional yeast
Deficiency symptoms:
Fatigue
Memory loss or confusion
Numbness or tingling in hands and feet
Depression
Anemia
Why Your Body Needs All B Vitamins
While each B vitamin has its own specific role, they often work best as a group. They help your body:
Turn food into energy
Maintain healthy skin, hair, and eyes
Keep your brain and nerves working well
Support metabolism and digestion
Build and repair cells and tissues
Since most B vitamins are water-soluble, they don’t stay in the body for long. That means you need to get them regularly through your diet.
Who Might Need Extra B Vitamins?
Some people might need more B vitamins than others, such as:
Pregnant or breastfeeding women – especially B9 and B12
Elderly people – they may not absorb B12 well
Vegetarians and vegans – they might lack B12 from animal foods
People with digestive disorders – like Crohn’s or celiac disease
People on certain medications – like metformin or birth control pills
Alcoholics – often have low levels of B1, B6, and B9
If you fall into one of these groups, talk to a doctor or nutritionist about whether you need a supplement.
Best Ways to Get Vitamin B
- Eat a balanced diet:
Include a variety of whole foods like fruits, vegetables, grains, legumes, dairy, and lean meats.
- Choose fortified foods:
Some foods like cereals, bread, and plant milks are fortified with B vitamins—especially important for vegans.
- Take supplements if needed:
B-complex supplements are available in pills or syrups. Only take them if your doctor recommends.
Warning: Don’t Take Too Much
While B vitamins are generally safe, taking very high doses of certain ones (like B6 or niacin) can cause side effects:
Nerve damage
Liver problems
Skin flushing or rashes
Always follow the dosage recommended by a healthcare provider.
Conclusion: Keep Your Body Powered with B Vitamins
B vitamins are like the workers behind the scenes in your body. They help you feel energetic, think clearly, and stay healthy. By eating a variety of wholesome foods, you can make sure you’re getting enough of each one.
If you feel tired often, have trouble with memory, or notice changes in your skin or mood—it might be due to a lack of Vitamin B. Don’t ignore the signs. Talk to a healthcare expert and get your levels checked.
A healthy body starts with the right nutrition—and Vitamin B is a big part of that.