B (or B-complex) vitamins are a group of water-soluble vitamins.¹ There are 8 types of vitamin B, each with their own function:¹

Thiamine (B1)

Riboflavin (B2)

Niacin (B3)

Pantothenic acid (B5)

Pyridoxine (B6)

Biotin (B7)

Folate (B9)

Cobalamin (B12)

B vitamins are co-enzymes which support several important bodily functions including releasing energy from foods and helping to create red blood cells.^1,2

Our brain is the most active organ in our body.¹ Although our brains only represent 2% of our body weight, they account for 20% of the body’s total energy expenditure.¹ B vitamins play a vital role in keeping our brains functioning properly. Three of the B vitamins in particular — B6, B9 and B12 — have been linked with healthy brain development and function.³

One of the most well-known brain benefits of B vitamins is their role in energy production. B vitamins help our bodies to convert nutrients like carbohydrates, fats and protein from food into energy that the brain can use.⁴ Some B vitamins are also needed by the body to make neurotransmitters such as serotonin and dopamine, which help regulate mood.⁵ B vitamins also play a role in developing and maintaining healthy nerve cells.⁴

Food sources of B vitamins

Most B vitamins can’t be stored by the body and need to be consumed regularly through the diet.⁴ The best way to get B vitamins is through a healthy, balanced diet that contains a variety of foods including whole grains, legumes, nuts, meats and dairy products.⁴  B vitamins are quite delicate and can be easily destroyed during some preparation and cooking methods.⁴ Below are some of the main sources of B6, B9 and B12 in the diet.