Vitamin B
CaliCount makes learning about the food you eat simple and exciting! From apples to avocados and pasta to peanut butter—each food gets its very own page where you can:
There are eight B vitamins, collectively known as the B-complex vitamins:
Each B vitamin has unique functions, but they often work together to support energy production, brain function, and overall metabolism.
Vitamin B1 (Thiamine)
Supports energy metabolism and nerve function.
Vitamin B2 (Riboflavin)
Helps in energy production and skin health.
Vitamin B3 (Niacin)
Important for digestion, skin, and nerve health.
Vitamin B5 (Pantothenic Acid)
Essential for making coenzyme A, which helps metabolize fats and carbohydrates.
Vitamin B6 (Pyridoxine)
Involved in amino acid metabolism, neurotransmitter production, and red blood cell formation.
Vitamin B7 (Biotin)
Supports healthy hair, skin, and nails, and aids in fat and carbohydrate metabolism.
Vitamin B9 (Folate/Folic Acid)
Crucial for DNA synthesis and red blood cell formation, especially important during pregnancy.
Vitamin B12 (Cobalamin)
Vital for nerve function, red blood cell production, and DNA synthesis.
Top Food Sources of Vitamin B's ✓
Vitamin B1 (Whole Grains, Legumes, Pork)
Supports energy production, nerve function, and muscle health.
Vitamin B2 (Dairy Products, Eggs, Leafy Greens)
Essential for energy metabolism and maintaining healthy skin and vision.
Vitamin B3 (Poultry, Fish, Peanuts)
Helps convert food into energy and supports brain function and cholesterol levels.
Vitamin B5 (Avocados, Whole Grains, Chicken)
Plays a key role in synthesizing coenzyme A for metabolism.
Vitamin B6 (Bananas, Potatoes, Salmon)
Supports brain health, neurotransmitter production, and red blood cell formation.
Vitamin B7 (Egg Yolks, Nuts, Sweet Potatoes)
Essential for healthy hair, skin, and nails, and involved in carbohydrate metabolism.
Vitamin B9 (Leafy Greens, Lentils, Citrus Fruits)
Vital for DNA synthesis, cell division, and fetal development.
Vitamin B12 (Meat, Fish, Dairy)
Supports red blood cell production and nervous system function.- B vitamins work together. The B-vitamin family consists of eight distinct vitamins that support energy production, brain function, and cell metabolism.
- They are water-soluble. Unlike fat-soluble vitamins, B vitamins are not stored in the body for long and need to be replenished regularly through diet.
- Vitamin B12 is only found in animal products. Unlike other B vitamins, B12 is naturally present in meat, fish, eggs, and dairy, making it essential for vegetarians and vegans to find fortified alternatives.
- Folate (B9) is crucial for pregnancy. It helps prevent neural tube defects in developing fetuses, making it an essential nutrient for expectant mothers.
- Deficiency can lead to serious issues. Lack of B vitamins can cause fatigue, anemia, nerve damage, and cognitive decline.
- They help regulate mood. B6, B9, and B12 play key roles in neurotransmitter production, affecting serotonin and dopamine levels.
- B3 (Niacin) is used for cholesterol control. High doses of niacin are sometimes prescribed to help lower LDL (bad cholesterol) and raise HDL (good cholesterol).
- Alcohol depletes B vitamins. Excessive alcohol consumption can lead to B-vitamin deficiencies, especially B1 (thiamine), increasing the risk of nerve and brain disorders.
Explore the Food Groups
Mattis nibh odio sed urna. Turpis suspendisse ullamcorper malesuada
