Did you know that even a single vitamin deficiency can stress your body and undermine your health and vitality? The B vitamins in particular are essential for energy production, neurological function, metabolism, and countless repair processes that keep you thriving every day. Each one has its own unique role and missing just one can disrupt your physiology in ways you might not expect. Unlike other nutrients, B vitamins cannot substitute for each other. Your body needs the full spectrum to function at its best. Let’s take a closer look at why these nutrients are so critical and how to make sure you’re getting enough of them every day.

B1, Thiamin

Vitamin B1, or thiamin/thiamine1, is required for energy, stress tolerance, appetite and satiety, sleep, cognitive function, peripheral nerve health, heart function and rhythm, mitochondrial activity, muscle function, and blood vessel health. It is especially critical for converting carbohydrates into glucose and energy.

Vitamin B1 is known as neurotropic B vitamin as it is critical for neurological function. It is required to meet repair needs from daily metabolic wear and tear and to maintain neurological function across the brain, spinal cord, autonomic nervous system, peripheral nerves, and small nerve fibers. Furthermore, thiamin is essential for the production and maintenance of myelin (the insulation layer around nerves) and the synthesis of acetylcholine, GABA, and other neurotransmitters. Thiamin requires magnesium as a cofactor to become bioactive.

Thiamin is depleted by chronic alcohol use, high carbohydrate diets with refined grains, sugars, and other ultra-processed foods, gluten-free and ketogenic diets. The need for thiamin increases with gastric bypass, autonomic nervous system stress, or other malabsorption concerns. The best dietary sources are whole grains, pork, and fish.

Vitamin B2, Riboflavin

Vitamin B2, or riboflavin, is vital for mitochondrial electron transport chain function involved in energy production in all cells. Bioactive forms of riboflavin synthesize vitamin B3, B6, B9, and red blood cell proteins. Riboflavin also works with vitamin B6, B9, B12 to process homocysteine, supporting cardiovascular health. In addition, it plays a role in regenerating glutathione, the body’s master antioxidant.

Like thiamin, riboflavin is required for converting carbohydrates, fats, and proteins into glucose and energy. It acts as an antioxidant and is essential for mitochondrial, immune, kidney, and nervous system function.

Furthermore, vitamin B2 is involved with the health of hair and skin, tongue, lips and mouth, red blood cells, eyes (retina and lens), metabolism of iron, stress and sensory tolerance, neurodevelopment and growth, and more. High amounts of receptor sites for riboflavin are found in the brain, pancreas, liver, and muscles, with lesser amounts in the rest of the body.

Restrictive diets, pregnancy, aging, weakened immune function, alcohol use, and exercise increase vitamin B2 needs. Foods rich in riboflavin include eggs, dairy products, meat, fatty fish, mushrooms, green vegetables, and almonds.

Vitamin B3, Niacin

Vitamin B3, or niacin1, is metabolized from the amino acid tryptophan and converted into NADH and NADPH enzymes associated with energy production. It also supports DNA repair, cholesterol metabolism. It helps make energy from carbohydrate intake and is required for serotonin production with vitamins B2, B6, and iron.

The brain, gut, and skin have high requirements for niacin and are the most sensitive to insufficient intake. Niacin is needed for skin quality, cognitive and memory function, blood vessel health and circulation, oral and gut health, hearing, mitochondrial function, cellular repair, and more.  Inadequate intake is linked with telomere erosion, which accelerates aging.

Niacin is depleted by alcohol, certain medications, malabsorption, and eating disorders. Foods rich in niacin include tuna, chicken, pork, beef, portabella mushrooms, brown rice, peanuts, avocados, green peas, and sweet potatoes.

Vitamin B5, Pantethine

Vitamin B5, or its bioactive form pantethine, is a precursor to coenzyme A (CoA), crucial for energy and acetylcholine production. Pantethine and CoA are required for metabolic burning of fat, carbohydrate, and amino acids.

Pantethine aids blood sugar balance, mitochondrial function, and cholesterol metabolism. It also is required for hair quality and growth, coordination, adrenal gland function, muscle strength, mitochondria, joint comfort, GI tract health, and stress tolerance.

Vitamin B5 is depleted by alcohol, smoking, gastric bypass, poor absorption, and diets with ultra-processed foods. Foods that provide vitamin B5 include shiitake mushrooms, salmon, avocados, chicken, beef, pork, sunflower seeds, whole milk, sweet potatoes, and lentils.

B6, Pyridoxine

Vitamin B6, or pyridoxine, is used to metabolize carbohydrates, proteins, and fats for energy production and maintaining brain and nervous system function. As a neurotropic B vitamin, it is required for daily nervous system repair. It is needed to make neurotransmitters serotonin and dopamine, and the sleep hormone melatonin.

B6 is important for metabolizing oxalic acid, helping reduce oxalate buildup. It is required for homocysteine metabolism and protects the endothelial lining in vascular health. Vitamin B6 also supports women’s health, as well as brain and nerve health, eye health, mood, skin and hair, mouth, lips, sleep, red blood cell formation, and more.

The bioactive, non-toxic form is pyridoxal-5-phosphate. The synthetic form, pyridoxal HCl, may cause nerve injury when taken in high amounts.

Alcohol, poor digestion and malabsorption, pregnancy, and numerous medications such as birth control and HRT increases the need for B6. Vitamin B6 is found in beef, poultry, starchy vegetables, and non-citrus fruits.

Vitamin B7, Biotin

Vitamin B7, or biotin, is essential for the metabolism of protein, fats, and especially carbohydrates, while supporting mitochondrial function. It affects gene regulation, cell signaling and replication working in tandem with vitamins B5, B9, and B12. Biotin supports immune system function, hair, skin, and nail health, balance and coordination mood, and nerve comfort.

High carbohydrate diets, alcohol intake, and various medications increase the need for biotin. Biotin is found in organ meats, eggs, fish, seeds and nuts.

Note: Biotin can interfere with certain lab tests (thyroid, vitamin D, and troponins).  Avoid biotin containing supplements 72 hours prior to testing and consult your practitioner or lab personnel for more information.

Vitamin B9, Folate

Vitamin B9, or folate, is required for red blood cell formation, cell repair and division, homocysteine metabolism, and cardiovascular health. It is critical for neurodevelopment, neurological function, and neurotransmitters dopamine, serotonin, norepinephrine, and acetylcholine synthesis. It supports mood, cognitive function, and aging well and helps keep the brain from getting stuck in negative behavior and rumination. Furthermore, folate is essential for skin, hair, and nail health, energy, mitochondria, telomere protection, and more.

Folate is the natural, active form found in foods and coenzyme supplements. Folic acid, the synthetic form used in fortified foods, is poorly absorbed and can raise concerns.

Poor diet, alcohol use, malabsorption, and methylation genetic variations (SNPs) may increase folate needs. Foods rich in folate include dark green leafy vegetables, asparagus, brussels sprouts, broccoli, avocados, with lesser amounts in mango, citrus, corn, nuts, beans, lentils, dairy, meat, and poultry.

Vitamin B12, Cobalamin

Vitamin B12, or cobalamin, is another neurotropic B vitamin. It is required for neurological function, myelin sheath formation, DNA and RNA synthesis, and production of red blood cells. It also plays critical roles in homocysteine and cholesterol metabolism. Vitamin B12 supports energy production, nervous system structure and function, pregnancy and fetal development, and telomere protection. 

Alcohol, acid blocking drugs, and other medications deplete or interfere with B12 absorption. Pregnancy, breastfeeding, older age, plant-based diets, digestive disorders, methylation gene SNPs, and malabsorption also increase the need for vitamin B12.

Vitamin B12 is found in animal protein. Plant-based diets do not contain vitamin B12, unless the food is fortified with B12. Adequate stomach acid is required to release vitamin B12 from animal proteins.

Things to Watch For

Many medications deplete B vitamins, including acid blockers, antibiotics, antidepressants, anti-seizure, aspirin/NSAIDs, steroids, estrogens/birth control/HRT, diuretics, and Metformin. Check with your pharmacist for more details. 

Deficiency of Any Micronutrient….

Dr Bruce Ames, a pioneer and internationally renowned mitochondrial researcher, stated: “A deficiency of any of the micronutrients: folic acid, Vitamin B12, Vitamin B6, niacin, Vitamin C, Vitamin E, iron, or zinc, mimics radiation in damaging DNA by causing single- and double-strand breaks, oxidative lesions, or both.”

He also emphasized that micronutrient deficiencies are widespread:

“80% of American children and adolescents and 68% of adults do not eat five portions (of fruits and vegetables) a day. Common micronutrient deficiencies are likely to damage DNA by the same mechanism as radiation and many chemicals, appear to be orders of magnitude more important and should be compared for perspective. Remedying micronutrient deficiencies should lead to a major improvement in health and an increase in longevity at low cost.”

Quality Support for Higher Needs

B vitamins are essential for daily function, but relying on fortified foods with synthetic, petroleum-derived B vitamins is not the answer to replacing these essential nutrients.

If you need quality, bioactive B vitamins, excellent options include Super Coenzyme B Complex, Daily Energy Multiple Vitamin, Daily Prenatal Multiple Vitamin, or Super Mini Multiple Vitamin. These provide the full spectrum of B vitamins in their methylated or coenzyme forms.

Specialized products with specific B vitamins include Vitamin B12+Folate, Blood Booster, Hair, Skin & Nails, Muscle Mag, and Activator Plus. Always start with a complete B complex or multiple vitamin formula as your foundation and then add a specialty product as taking one B vitamin alone can create an imbalance of other B vitamins.

America is at historic highs of prescription drug use, many of which deplete B vitamins. Imagine if instead, we focused on whole foods and smart nutritional support. It starts with making the best choices for yourself and then teaching those habits to your family and friends.

Additional Resources:

Common Medications That Rob the Body of Nutrients

Vitamin B1/Thiamin – Are You Getting Enough?

Exploring the Benefits of Thiamin and its Super Form Benfotiamine

Magnesium and Vitamin B1 – Team Players Needed for Brain, Muscles, Metabolism, and More

Niacinamide: An Antioxidant for Pancreas and Liver

How Pantethine Improves Energy and Lipid Health

Are You Taking Folate or Folic Acid? Read This First

MTHFR Gene Defects, Methylation, and Natural Support

The Essential Role of B Vitamins in Blood Sugar and Kidney Health

Navigating a Plant-Based Diet: What You Need to Know for Optimal Health

Gastric Bypass Nutritional Consequences

The Keto Diet: Know the Risks