Otherwise known as thiamine.
What are B vitamins?
B vitamins are among the important building blocks of a healthy body and mind. Collectively called the B vitamin complex, they are a group of eight vitamins necessary for your body to function.
Where can you find B vitamins?
B vitamins are sourced in the following foods: cereals, meats, green vegetables and dairy products. They are water-soluble, so your body cannot store large quantities of them; needing a continuous daily intake instead. A healthy diet should include enough B vitamins to keep your body and mind in good shape to meet the challenges of an active lifestyle. B vitamin supplements, such as Berocca, can help supplement your diet in obtaining sufficient levels of these vitamins.
Vitamin B complex
Also referred to as riboflavin.
Vitamin B3 in medical terminology is also known as nicotinamide.
This essential nutrient also comes under the name pantothenic acid.
If you ever come across the name pyridoxine, remember it’s vitamin B6.
Interchangeably called biotin or vitamin H.
Did you know that folic acid is a B vitamin? It’s B9!
Also known as cyanocobalamin.
Vitamin B benefits
B vitamins support the release of energy for your mind and body. Providing your body with sufficient amounts of B vitamins supports health and well-being, directly affecting your energy levels, brain function and cell metabolism. B vitamins also support healthy immune function and other important processes in your body. Find out more below about the individual benefits of B complex vitamins.
Vitamin B1/thiamine:
Recommended dietary intake for adults (19-50 years old): 1.3 mg/day
Good sources of vitamin B1:
- Whole grains
- Milk
- Eggs
Benefits of vitamin B1:
- Contributes to normal functioning of your nervous system.
Vitamin B2/riboflavin:
Recommended dietary intake for adults (19-50 years old): 1.3 mg/day
Good sources of vitamin B2:
- Cereals
- Green vegetables
- Eggs
Benefits of vitamin B2:
- Contributes to the normal metabolism of iron.
- Plays a role in the maintenance of normal red blood cells.
- Helps in reducing tiredness and fatigue.
Vitamin B3/nicotinamide
Recommended dietary intake for adults (19-50 years old): 16 mg/day
Good sources of vitamin B3:
- Chicken
- Fish
- Whole grains
Benefits of vitamin B3:
- Contributes to the normal function of your nervous system.
- Nicotinamide contributes to the reduction of tiredness and fatigue
Vitamin B5/pantothenic acid:
Recommended dietary intake for adults (19-50 years old): 6 mg/day
Good sources of vitamin B5:
- Meat
- Fish
- Dairy products
Benefits of vitamin B5:
- Helps provide oxygen to cells and contributes to normal mental performance.
- Helps your body synthesize neurotransmitters and healthy quantities of cholesterol necessary for your body to produce vitamin D.
- Plays a role in fatigue reduction.
Vitamin B6/pyridoxine
Recommended dietary intake for adults (19-50 years old): 1.3 mg/day
Good sources of vitamin B6:
- Fish
- Watermelon
- Spinach
Benefits of vitamin B6:
- Takes part in the production of red blood cells.
- Aids in energy metabolism and helps reduce fatigue.
- Contributes to normal psychological functioning.
Vitamin B7/biotin/vitamin H
Recommended dietary intake for adults (19-50 years old): 30 μg/day
Good sources of vitamin B7:
- Liver
- Carrots
- Tomatoes
Benefits of vitamin B7:
- Plays an important role in activating the beneficial functions of other B vitamins.
Vitamin B9/folic acid
Recommended dietary intake for adults (19-50 years old): 400 μg/day
Good sources of vitamin B9:
- Beans
- Citrus fruits
- Whole grains
Benefits of vitamin B9:
- Plays an important role in counteracting fatigue.
- Contributes to the normal formation of red blood cells.
Vitamin B12/cyanocobalamin
Recommended dietary intake for adults (19-50 years old): 2.4 μg/day
Good sources of vitamin B12:
- Fish
- Meat
- Eggs
Benefits of vitamin B12:
- Contributes to the normal functioning of your nervous system.
- Helps reduce fatigue.
- Contributes to maturation of red blood cells in your bone marrow.
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