When it comes to grades, vitamin B get an A+ for the benefits. There’s biotin (B₇), which can help with healthy, strong hair; as well as niacinamide (a derivative of B₃, or niacin), which helps to reduce inflammation and hyperpigmentation in the skin. Outside of beauty, though, B vitamins are essential for energy production, a robust nervous system, optimal brain health, and good quality sleep, too.

The benefits of B vitamins vary by type—there are 8 different types. Take vitamin B₉ (also known as folic acid), which is an essential vitamin during pregnancy, or vitamin B₅ (pantothenic acid), a basic vitamin that helps convert food into much-needed energy. Finally, vitamin B₁₂ helps to fight anaemia, a condition that can cause tiredness, heart palpitations, and shortness of breath.

Feeling a bit confused? We B-reak it all down, B-elow. (Get it?)

What are the eight B vitamins?

• Vitamin B₁: Thiamine
• Vitamin B₂: Riboflavin
• Vitamin B₃: Niacin
• Vitamin B₅: Pantothenic acid
• Vitamin B₆: Pyridoxine
• Vitamin B₇: Biotin
• Vitamin B₉: Folic acid
• Vitamin B₁₂: Cyanocobalamin

Why are B vitamins so beneficial?

• B vitamins are crucial to the process of converting macronutrients (food) into energy.
• B vitamins assist in the production of neurotransmitters in the brain by helping maintain active cognitive function.
• B vitamins have been reported to help prevent Alzheimer’s disease and depression associated with vitamin B₁₂ deficiency.
• B vitamins are vital for the proper functioning of the nervous system.
• B vitamins support the immune system.
• B vitamins help maintain healthy hair, skin and nails.

9 foods rich in B vitamins

Our bodies don’t produce many of the B vitamins that are so beneficial for our health. Instead, we should prioritise them in our diet, either through food or supplementation. Here are nine vitamin B-rich foods to start incorporating into your meals.

Liver

For those that can stomach it, liver is an extraordinary source of protein, minerals such as iron and zinc, as well as vitamins A and D and—crucially—all eight B vitamins.

Salmon

Salmon is rich in omega-3 and vitamin D, and helps to stimulate collagen production within the skin. What’s more, it’s especially rich in vitamin B₁₂, as well as vitamins B₁, B₂, B_3, and B₆, as well as pantothenic acid.

Leafy greens

In the cooler fall and winter months, it’s important to try and eat a good mix of green, leafy vegetables. A vibrant salad mix of lettuce, arugula, kale, and spinach packs a healthy serving of vitamin B₉ (folic acid), but must be eaten raw to reap the full benefits. Cooking can destroy the B vitamin.

Eggs

A brilliant source of biotin, eggs contain almost 35% of the recommended daily amount of biotin. But that’s not all, one egg also provides vitamin B₁₂, B₅, riboflavin, and folic acid.

Legumes

Be they chickpeas, beans, or lentils, legumes are an excellent source of folic acid and vitamins B₁₂, B₂, B₃, B₅ and B₆. Throw them in your lunchtime salads or mix them with brown rice, spelt, barley and quinoa. You could even roast them in the oven for a nutritious midday snack.

Mussels and Clams

If spaghetti alle vongole is your favourite dish, you’re in luck. Bivalve molluscs such as mussels and clams, as well as tellinas and oysters, contain significant amounts of vitamin B₁₂ and riboflavin, as well as thiamine, niacin, and folic acid.

Yogurt

One cup of yogurt—especially Greek yogurt—can give you up to 50% of your recommended daily intake of vitamin B₁₂, as well as riboflavin. Eat it for breakfast, as an afternoon snack, or add a dollop to your smoothie. Unfortunately, non-dairy alternatives, like coconut or almond yogurt, won’t give you the same hit of B vitamins.

Nutritional yeast

Nutritional yeast is rich in B vitamins, essential amino acids, and vitamins such as selenium, phosphorus, and magnesium.

Sunflower seeds

Sunflower seeds are copper and selenium-dense, as well as rich in vitamin E, vitamin B_9, and B₅, which are all vital for energy production and healthy skin, hair, and nails. Sprinkle them raw or roasted on top of salads, soups, and risottos.

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