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vitamin B illustration showing foods rich in the different types of vitamin B

Vitamin B Complex: The 8 Different B Vitamins

  blog post author icon   blog post published date icon   08/29/22


More than half of US adults say they rarely wake up feeling rested. This widespread feeling of tiredness impacts mood, productivity, and overall health.

Our modern lifestyles may be to blame.

  • Blog Post

    Waking up at a different time every day disrupts our circadian rhythm. This makes deep sleep difficult. Using devices just before bed can be just as problematic.

    But this isn't the only cause. Cooked food, processed food, and alcohol can all destroy vitamins vital to our health. Specifically, many of us don't consume enough vitamin B complex.

    This vitamin is made up of the eight B vitamins and is essential to energy levels. While it doesn't give us energy, it allows our body to turn food into energy. Therefore, it is crucial to keep the body in balance.

    It is possible to lack just one of the types of B vitamins, or all eight. Here are each of the types of vitamins explained, and how you can increase your vitamin B levels.


    Thiamin, also known as vitamin B-1, helps our bodies turn carbohydrates into energy.

    It also keeps other vital functions in the body running smoothly. Heart, brain, stomach, and nerve health are all impacted by having the right amount of vitamin B-1 in the body.

    Common sources of thiamine include:

    • Cereals
    • Whole grains
    • Potatoes
    • Cauliflower
    • Kale
    • Asparagus
    • Oranges

    Other than these natural occurrences, some food is fortified with the vitamin artificially. This is usually flour or other wheat products.

    If you can't get enough thiamin in your diet, supplements are a good option. They allow you to control exactly how much you're consuming, rather than hoping there's enough in your diet.


    Riboflavin's, or vitamin B-2's, most well-known benefits are all skin-related. Its balancing effects can help prevent both dry skin and acne.

    That's because riboflavin works in the body as an antioxidant. That means it counteracts the damage that free radical cells do to the body, particularly to the skin. Other than that, it helps with blood, eyes, digestive, and brain health.

    Sources of riboflavin include:

    • Whole grains
    • Yeast
    • Milk
    • Yogurt
    • Leafy greens
    • Almonds
    • Mushrooms
    • Meat

    Like most B vitamins, it can also be bought in individual or combination supplements.


    Niacin, vitamin B-3, is incredibly important to the body. Like all the vitamin B complex parts, it helps your body turn food into energy.

    More than that, it's an antioxidant. And it helps with cell communication and DNA repair. As you can imagine, that makes niacin essential to nearly all bodily functions.

    If one doesn't consume enough vitamin B-3, it manifests all over the body, including:

    • Vomiting
    • Digestive issues
    • Fatigue
    • Depression
    • Dermatitis
    • Dementia

    Consuming enough niacin is possible with supplements and eating the right foods. Protein, whole grains, milk, and nuts are the most common sources.

    Pantothenic Acid 

    Also known as vitamin B-5, pantothenic acid helps your body process and benefit from many energy sources. It works on everything from protein to alcohol! This then enables the body to continually maintain and repair its cells and organs.

    The good news is that a deficiency is extremely rare. That's because this vitamin is present in nearly all foods.

    Usually, there's no need to specifically seek out supplementing vitamin B-5 on its own. However, it is usually part of a combined supplement, to maintain the body's balance.

    Vitamin B-6

    Vitamin B-6 has a whole host of benefits. That's because it works with your blood, which affects your whole body.

    B-6, or pyridoxine, helps to balance the amino acid levels in the blood. This benefits all blood components, including the white blood cells it helps create. As white blood cells fight against infection, this leads to a stronger immune system.

    Its effect on the blood also helps with circulation. These compound benefits help with everything from brain function to hormone balance.

    Vitamin B6 is found in many foods, including:

    • Cereals
    • Grains
    • Meat
    • Fish
    • Leafy greens
    • Fruit

    It can also be taken as an individual or combined supplement.


    Like most of the vitamin B complex components, biotin benefits multiple areas of the body. Also known as vitamin B-7, it can lead to better hair and skin health. It also helps to repair DNA.

    The body doesn't require high levels of biotin, and it's in many foods. These include:

    • Eggs
    • Meat
    • Liver and organ meat
    • Mushrooms
    • Peanuts

    Some groups may still suffer from a deficiency, though, such as pregnant women. To combat this, it can be taken in supplement form.


    Folate - vitamin B-9 - helps many parts of the body, including the blood. You can get more folate from your diet by eating these foods:

    • Chicken
    • Cereals
    • Citrus fruit
    • Leafy greens
    • Avocado
    • Papaya
    • Broccoli
    • Legumes

    Most significant is B-9's impact on fetal health. It is incredibly important for a healthy pregnancy. For that reason, many doctors advise pregnant women to take folate supplements individually or in a vitamin B complex pill.

    Vitamin B-12

    Vitamin B-12, also known as cyanocobalamin, is codependent on vitamin B-9. This is why many take combination supplements, to make sure there is enough of each B vitamin to support the others.

    On its own, cyanocobalamin supports brain function and blood health. And like all the B vitamins, it converts food into energy.

    B-12 is found in the majority of animal products, whether that be meat or dairy. For that reason, those who don't eat animal products are most at risk of a deficiency. Supplements can bring their vitamin B complex levels back up to a healthy place.

    Improve Your Vitamin B Complex Levels Today

    If you're suffering from a lack of vitamin B complex, seek the advice of a medical professional. Depending on your situation, they may suggest that supplements are the best solution.

    Finding the right vitamin B supplements is one of the best ways to bring your body back into balance. The best products combine vitamin B complex with other powerful nutrients that help bring the body back into balance. This unique combination can improve energy levels, metabolism, and overall health.

    Take the first step toward strengthening your body today with a complex B vitamin supplement.

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Jay Todtenbier is an original founder of in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

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