What Do the B Vitamins Do and Where Do I Find Them?

The B vitamins are a group of water-soluble vitamins that the body requires for a number of functions.

There are eight B vitamins - B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate or folic acid) and B12 (cobalamin). Each one has slightly different functions, but they are all essential for energy production, carbohydrate and protein metabolism, and oxygen transport.

Folate, vitamin B6, and vitamin B12 are also essential for fetal development during pregnancy. They prevent neural tube defects and lower the risk of spina bifida. They may also lower the risk of cardiovascular disease and cancers.

You can find a range of B vitamins in most animal-based products, like poultry, red meat, yogurt, cheese, and cow’s milk. However, there are also plant-based sources of the eight B vitamins.

If you’re a vegetarian or vegan, you can consume B vitamins in your diet in beans, peas, nuts, seeds, legumes, whole grains, and green leafy vegetables.