While another essential nutrient, choline, was formerly considered to be a B-complex vitamin and shares some similarities with them, it is in fact neither a vitamin nor a mineral.
B12 is found naturally in animal sources like meats, eggs, seafood, and dairy ( 8).Īlthough these vitamins share some characteristics, they all have unique functions and are needed in different amounts. Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production, and red blood cell development. It can be found in foods like leafy greens, liver, and beans or in supplements in the form of folic acid ( 7). Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. Yeast, eggs, salmon, cheese, and liver are among the best food sources of biotin ( 6). Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Foods highest in this vitamin include chickpeas, salmon, and potatoes ( 5). Pyridoxine is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters. Liver, fish, yogurt, and avocado are all good sources ( 4). Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Food sources include chicken, tuna, and lentils ( 3). Niacin plays a role in cellular signaling, metabolism, and DNA production and repair. Foods highest in riboflavin include organ meats, beef, and mushrooms ( 2). Riboflavin helps convert food into energy and also acts as an antioxidant. The richest food sources include pork, sunflower seeds, and wheat germ ( 1). Thiamine plays an essential role in metabolism by helping convert nutrients into energy. Vitamin B complex supplements usually contain the following: They have many important functions and are vital for maintaining good health. For this reason, your diet must supply them each day. B-complex supplements usually pack all eight B vitamins into one pill.ī vitamins are water-soluble, which means your body does not store them.
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