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Vitamin B - Why You Need It & How To Get More

Your Wellbeing

Vitamin B - Why You Need It & How To Get More

Find out more about vitamin B, why you need it and how to get more in your diet.

Vitamin B is more than just a single vitamin. Essentially, ‘Vitamin B’ is a collective term that encompasses a number of water-soluble vitamins that support and play a vital role in many of your body’s functions, including supporting your energy, metabolism and cell health. 

The B Team

You may have heard of different vitamins, such as Niacin and Riboflavin, which are actually all types of vitamin B. There are eight main types of vitamin B, often referred to as ‘B-complex’. But each one plays its own role in supporting your body and helping it to function at its best. 

Types of Vitamin B

B1 - Thiamine - Responsible for converting carbohydrates into energy and supporting good nerve function 

B2 - Riboflavin - Helps metabolise fats, proteins and carbohydrates but is also responsible for supporting healthy skin, eyes and nerve function. 

B3 - Niacin - Helps repair cells, supports cardiovascular health, and helps lower cholesterol levels. 

B5—Panthothenic Acid—This is another B vitamin that supports metabolism, but it also plays a role in hormone health and nerve function. 

B6 - Pyridoxine - This is key for the production of haemoglobin but also plays a role in immune function. 

B7 - Biotin - A more common B vitamin that helps maintain healthy skin, hair and nails. Like dry skin and brittle nails. 

B8—Folate—Also known as folic acid, this plays a crucial role in cell division and supports red blood cells, making it a key vitamin for pregnancy. 

B12 - Coblamin - Another B vitamin that supports energy metabolism and also helps with anaemia. 

Where Can I Find Them?

Eating a well-balanced and nutritious diet is a key part of making sure your body is getting everything it needs, including your B-complex vitamins. Each of the B vitamins is found in various foods. 

Vitamin B1 

Also known as thiamin, this B vitamin enables our body to use carbohydrates and fats for energy. You’ll find vitamin B1 in 

• Whole grains 

• Fortified bread and cereals 

• Legumes 

• Nuts and seeds 

Super-seed your diet with these tasty cranberry, nut and oat bars

Vitamin B2 

Also known as riboflavin, it also helps our bodies metabolise carbohydrates, proteins, and fats for energy. Give yourself a B2 boost with plenty of 

• Eggs 

• Green vegetables such as broccoli and spinach 

Try our delicious green smoothie for an added boost! 

Vitamin B3 

Also known as niacin, it’s also responsible for making our food into energy and taking care of our appetite and digestion. Pack your plate with 

• Meat 

• Nuts and grains 

• Legumes 

Load up on legumes with our crunchy smoked chickpeas

Vitamin B5 

Responsible for looking after your hormone health, metabolism and nerve function, it’s also known as pantothenic acid and  can be found in foods such as

• Beef, chicken and turkey

• Eggs

• Whole grains 

• Avocado 

• Mushrooms 

• Sunflower seeds 

• Sweet potatoes

Vitamin B6

Responsible for fighting off infections and turning our precious food into much-needed energy. To get plenty of vitamin B6 in your diet, make sure you include 

• Potatoes 

• Fruits (except for citrus fruits) 

Biotin - keep hair, skin and nails healthy

Vitamin B7 

Also known as biotin, it’s responsible for healthy nails, skin, and hair. Treat yourself to luscious locks and radiant skin with plenty of 

• Eggs 

• Salmon 

• Pork 

• Sweet potatoes 

• Bananas 

• Spinach and broccoli

Vitamin B9 

Also known as folate, vitamin B9 helps our red blood cells and is crucial for pregnant women as it helps to reduce potential birth defects of the brain and spine. Up your vitamin B9 with  

• Dark green vegetables such as spinach and greens 

• Kidney beans 

• Fortified cereals and milks 

• Asparagus and Brussels sprouts 

• Peanuts 

Vitamin B12

Regulates the nervous and circulatory system and can be found in 

• Eggs 

• Cheese 

• Meat, including beef liver 

Forever Fortified 

Nowadays, many foods are fortified with vitamin B, including cereal. Kick-start your morning with some fortified cereal with milk, or make a hearty bowl of porridge with some fortified plant-based milk and top with fruits, such as bananas or a mix of seeds, such as pumpkin and flaxseed. 

Find the perfect balance for your body by eating a healthy diet loaded with nourishment and goodness.  To get a better understanding of how much B complex or B vitamins you need, always check the NHS guidelines

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