Vitamin B is not a single vitamin but a whole group – which is why we speak of the vitamin B complex. It is made up of eight vitamins that work closely together and perform different tasks. Each B vitamin has its own function, yet the vitamins need one another to develop their full effect. They interlock like cogs and play an important role above all for the brain, nerves and energy metabolism – as well as for heart function, the immune system and cell division.
It is therefore important to supply the body regularly with all eight B vitamins – for mental and physical well-being.
The 8 B Vitamins at a Glance
B1 – Thiamine
For energy production and strong nerves. The body needs thiamine to convert carbohydrates from food into energy and for smooth information exchange between nerve cells. Thiamine contributes to a normal energy metabolism and to normal functioning of the nervous system.
B2 – Riboflavin
For blood formation, cell protection and vision. Vitamin B2 is involved in the metabolism of carbohydrates, amino acids and fatty acids and, together with iron, forms a team for producing red blood cells. Riboflavin contributes, among other things, to a normal energy metabolism, to the maintenance of normal mucous membranes, skin and vision, to the protection of cells from oxidative stress and to the reduction of tiredness and fatigue.
B3 – Niacin
For skin and nerves. Vitamin B3 plays a role in skin health and in the nervous system with its messenger substances. Early studies also suggest an influence on fat metabolism. Niacin contributes, among other things, to a normal energy metabolism, to normal functioning of the nervous system, to normal psychological function, to the maintenance of normal mucous membranes and skin, and to the reduction of tiredness and fatigue.
B5 – Pantothenic acid
Often called the "anti-stress vitamin". Pantothenic acid is important for carbohydrate, fat and protein metabolism and for healthy nerve activity. It contributes, among other things, to a normal energy metabolism, to the normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters, and to the reduction of tiredness and fatigue.
B6 – Pyridoxine
For protein metabolism and muscle building. Vitamin B6 is important for protein metabolism and the formation of amino acids – particularly relevant for athletes. It contributes, among other things, to a normal protein and glycogen metabolism, to normal homocysteine metabolism, to the normal functioning of the immune system and to the reduction of tiredness and fatigue.
B7 – Biotin
For hair, skin and nails – also known as "vitamin H". Biotin is needed for many metabolic processes and especially for healthy skin and strong hair. It contributes, among other things, to a normal energy metabolism and to the maintenance of normal skin and hair.
B9 – Folate
For cell growth and cell division. Folate is especially important for women planning a pregnancy and during pregnancy, and plays a role in growth and development processes, cell renewal and blood formation.
B12 – Cobalamin
For new cells and functioning nerves. Vitamin B12 is the most complex vitamin molecule and the only one of the B group that can be stored in the body for a longer time. It contributes, among other things, to a normal energy metabolism, to normal functioning of the nervous system, to homocysteine metabolism, to the normal formation of red blood cells and to the normal functioning of the immune system.
Vitamin B – Best Taken Daily
Vitamins are divided into fat-soluble and water-soluble. The key difference: water-soluble vitamins can barely be stored in the body. Vitamin B12 is the exception – the liver can store it in larger amounts over a longer period.
The other B vitamins are not stored and therefore need to be supplied daily through food or supplements. An overdose through a normal diet is rare. With high-dose preparations, however, you should not exceed the recommended amount without professional advice.
Increased Need in Special Phases of Life
In some situations the need for B vitamins can rise, or absorption can be impaired:
- Pregnant and breastfeeding women: Folate in particular is important for the healthy development of the child.
- Athletes: Strenuous, muscle-building sports can increase the need.
- Diets & older people: Those who eat less automatically take in fewer vitamins.
- Stress & high mental demands: In such phases the body often needs more vitamin B.
- Vegan/vegetarian diet: Vitamin B12 in particular should be kept in view here.
In these phases, pay particular attention to a balanced diet – and, if needed, cover your micronutrient requirements specifically with supplements to keep them in balance.
Our tip
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Note: This article is for general information and does not replace medical advice. Food supplements are not a substitute for a balanced diet. If you suspect a nutrient deficiency, during pregnancy and breastfeeding, or if you have existing conditions, consult your doctor before taking supplements.