2 minAre you curious about the role of vitamin B in your body? With eight different B vitamins, it can sometimes be challenging to understand exactly which ones you need and what each type does. Don't worry, we have all the information you need to get a clear overview.
In this article, you will read
- Which B vitamins there are and what their functions are.
- How you can get B vitamins from your diet.
- What you can do if you have a B vitamin deficiency.
- Why B vitamins often occur together in a complex.
What B vitamins are there?
It was once thought that there was only one vitamin B, but scientific research has shown that this group of vitamins actually consists of 8 different vitamins, each of which makes its own contribution to our health:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 or B8 (biotin)
- Vitamin B9 or B11 (folic acid)
- Vitamin B12 (cobalamin)
What is vitamin B good for?
B vitamins are particularly important for energy, but also for muscle function (vitamin B6) and metabolism (vitamin B12). Each B vitamin has its own function in the body. We will explain them to you one by one.
- Vitamin B1: Supports energy production and the health of the heart and nervous system.
- Vitamin B2: Important for your energy levels and reduces fatigue.
- VitaminB3: Plays a role in energy production, cardiovascular health, memory and concentration.
- VitaminB5: Supports energy production, hormone formation and a healthy nervous system.
- Vitamin B6: Involved in the formation of red blood cells and supports your immune system and digestion.
- Vitamin B7 or B8: Essential for energy, a healthy nervous system, and healthy skin and hair.
- Vitamin B9 or B11: Supports your immune system and is crucial during pregnancy for the development of the baby.
- Vitamin B12: Important for oxygen transport in the body and the functioning of the nervous system.
Where is vitamin B found?
The presence of B vitamins varies depending on the type. Some, such as vitamin B12, are mainly found in animal products. Vitamin B12 is also found in dried seaweed and algae, but these are not often eaten. That is why vegetarians and vegans are advised to take a vitamin B12 supplement.
The table below provides an overview of which vitamin B you can obtain from which food products.roducts such as brown rice and wholemeal pasta.
| B1 | B2 | B3 | B5 | B6 | B8 | B11 | B12 | |
| Meat |  | | | | | | | |
| Fish | | | | |||||
| Dairy products | | | | | | | | |
| Eggs | | | | | ||||
| Legumes | | | | |||||
| Nuts | | | ||||||
| (Wholemeal) grains | | | | | | |||
| Wholemeal products* | | | ||||||
| Potatoes | | | ||||||
| Vegetables | | | | | | |||
| Fruit | | | ||||||
| Liver | |
* producten als zilvervliesrijst, volkorenpasta.
Can you have a vitamin B deficiency?
Yes, a deficiency in B vitamins can certainly occur, and that does not only apply to vegans and vegetarians. Because B vitamins are water-soluble and cannot be stored effectively, you need to replenish them daily through your diet. Because B vitamins are so important for your body's energy metabolism, fatigue is the most common complaint in cases of a deficiency of one or more of these vitamins. Sometimes you only notice a deficiency later on, especially with vitamin B12. But other complaints can also arise, such as:
- Dizziness (B12)
- Anaemia (B6, B8, B11)
- Skin disorders (B2, B3, B8)
- Memory loss (B1, B12)
- Muscle weakness (B12)
