Your body needs vitamins to support pretty much every system and function, and B-complex vitamins take a special place in this group of nutrients. B-complex vitamins support your nervous system, play a role in making new cells, and help your body use carbs, fats, and proteins from the food you eat, among other things.

Are you eating enough B vitamins? If you eat a diverse, balanced diet, you probably shouldn’t worry about B vitamins deficiency. However, some groups of people, including pregnant women and the elderly, are advised to take a B-vitamins supplement.

Do you want to know what exactly each B vitamin does for you, and how to incorporate more of them into your diet? Below, we list all eight B-complex vitamins, some of their functions, and where to get them.

1. Vitamin B1 (thiamin)

RDA for adult men: 1.2 mg.

RDA for adult women: 1.1 mg.

Vitamin B1 helps your body process carbs, supports heart health, and helps maintain healthy nerve function. Good sources of thiamin are whole grains, legumes (such as black beans and soybeans), seeds, and nuts. You can also find various grain foods fortified with the vitamin, such as breads, cereals, and pastas.

2. Vitamin B2 (riboflavin)

RDA for adult men: 1.3 mg.

RDA for adult women: 1.1 mg.

Vitamin B2 plays an important role in the production of new red blood cells and other cells, keeps your skin, hair, and nails healthy, and is also vital for good eyesight. You can get this vitamin from many foods, including milk and dairy products such as cheese and yogurt, green veggies (e.g. asparagus, broccoli, and spinach), and fortified grain products.

3. Vitamin B3 (niacin)

RDA for adult men: 16 mg.

RDA for adult women: 14 mg.

Vitamin B3 helps keep your digestive system running smoothly, helps your body use carbs, fats, and proteins for energy, protects nerve health, and maintains skin health. Legumes, whole wheat, and other whole grains are a few good sources of this vitamin.

4. Vitamin B5 (pantothenic acid)

RDA for adult men: 5 mg.

RDA for adult women: 5 mg.

Vitamin B5 helps your body make steroid hormones and plays a role in metabolism of fatty acids and carbs. You can get this vitamin from avocado, sweet potatoes, lentils, split beans, mushrooms, broccoli, and yogurt.

5. Vitamin B6 (pyridoxine)

RDA for adult men (under age 51): 1.3 mg.

RDA for adult women (under age 51): 1.3 mg.

RDA for adult men (aged 51 and older): 1.7 mg.

RDA for adult women (aged 51 and older): 1.5 mg.

Vitamin B6 aids amino acid metabolism, helps your body make new red blood cells, protects your nervous system, and helps metabolize fats and carbs. Good sources of this vitamin include potatoes, bananas, and leafy greens.

6. Vitamin B7 (biotin)

Adequate daily intake for adult men: 30 mcg.

Adequate daily intake for adult women: 30 mcg.

Vitamin B7 helps your body make new cells, use fats and carbs for energy, and metabolize amino acids. Sunflower seeds, sweet potatoes, almonds, and spinach all are good sources of the vitamin.

7. Vitamin B9 (folate, folic acid)

RDA for adult men: 400 mcg.

RDA for adult women: 400 mcg.

Folate is absolutely vital for normal brain function. Pregnant women should pay special attention to this vitamin; they may even need to take a supplement from the first weeks of pregnancy to ensure normal nervous system development in fetuses. Folate deficiency in mothers is known to have a link to severe neurological birth defects in babies.

Good sources of folate are oranges, Brussels sprouts, asparagus, spinach, nuts, beans, and peas. Also, many foods are fortified with folate.

8. Vitamin B12 (cobalamin)

RDA for adult men: 2.4 mcg.

RDA for adult women: 2.4 mcg.

One of the most important functions of vitamin B12 is its role in the production of red blood cells. The vitamin also supports your nervous system. Good sources of this vitamin are milk and various dairy products. You can also get vitamin B12 from fortified foods.

If you aren’t getting enough B vitamins from your diet, you may develop the following symptoms over time:

• anemia;
• brain fog;
• mood swings;
• muscle weakness;
• tingling in the hands and feet;
• mouth ulcers;
• dry, easily irritated skin.

If you think you may be lacking one or more B vitamins, talk to your doctor about ways to increase your intake.

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.