Essential Vitamins for Health & Well-Being: The B’s All the B’s can be found in food sources, but many people choose to take them as a supplement, the vitamin B complex. You can take them separately, but experts advise that this group of vitamins work best when taken together.

You’ll likely be surprised about how many different parts of your health and well-being rely on getting regular vitamin B’s, such as boosted energy, strengthened immune and nervous system function, increased metabolism and much more. Take a look at what each one can do for your body:


Vitamin

Functions

Sources

B1 or Thiamine

Required for red blood cell production, increases energy and improves circulation and liver health

Potatoes, pork, seafood, liver and kidney beans

B2 or Riboflavin

Eases migraine headaches, produces antibodies for immune function and boosts energy

Dairy products, liver, leafy green vegetables and asparagus

B3 or Niacin

Energy booster, assists in DNA repair and helps keep skin, nervous system and digestive system healthy

Liver, fish, chicken, lean red meat, nuts and dried beans

B5 or Pantothenic Acid

Reduces bad cholesterol and raises good cholesterol, contributes to growth and development and fights stress and fatigue

Found in almost all whole, non-processed foods!

B6 or Pyridoxine

Controls the production of dopamine and serotonin (the happy hormones!), reduces inflammation, improves circulation and maintains the health of red blood cells

Beans, peas, carrots, cauliflower, bran, nuts, fish, bananas and eggs

B7 or Biotin

Improves blood-sugar levels, strengthens the immune system and assists the body in metabolizing protein and carbohydrates

Liver, egg yolks, bananas, mushrooms, watermelon and grapefruit

B9 or Folic Acid

Decreases risk for heart disease, stroke and colon cancer, reduces headaches and has been shown to decrease birth defects when taken before conception

Leafy green vegetables, liver, citrus fruits, mushrooms, nuts, peas, sunflower seeds and dried beans

B12 or Cobalamin

Enhances memory, reduces headaches and plays a role in how the body uses carbohydrates and produces blood cells

Eggs, meat, poultry, fish, shellfish and dairy products



And don’t miss vitamin B’s bonus! Each one of the B’s above help to improve the health and vitality of your hair, skin and nails.

Please discuss supplements with your primary physician before adding them to your diet.