Author
Bowtie Team
Updated on
2025-08-15
Disclaimer: This article is translated with the assistance of AI.
Dive into the world of Vitamin B complex – a powerhouse group with unique benefits for your body. Too much or too little can throw things off balance. Our Bowtie experts detail each type’s perks, recommended daily amounts, and spotlight top foods packed with Vitamin B to supercharge your meals.
What is Vitamin B?
Vitamin B, also known as vitamin B complex or B vitamins, is crucial for heart health and cell function. Its members include B1, B2, B3, B5, B6, B7 (biotin), B9 (folic acid), and B12. Each plays a unique role, and lacking or overdoing them can lead to issues like fatigue, anaemia , rough skin, hair loss, or even depression 4 .
Benefits of Vitamin B
The table below details the benefits of each vitamin B member 1,2 :
| Vitamin B Member | Benefits |
| B1 |
|
| B2 |
|
| B3 |
|
| B5 |
|
| B6 |
|
| B7 |
|
| B9 |
|
| B12 |
|
Recommended Daily Intake of Vitamin B Types
According to the National Institutes of Health (NIH), the recommended daily intake of Vitamin B for men and women is as follows 4 :
| Vitamin B Types | Recommended Daily Intake for Men | Recommended Daily Intake for Women |
| B1 | 1.2 milligrams (mg) | 1.1 milligrams (mg) |
| B2 | 1.3 mg | 1.1 mg |
| B3 | 16 mg NE | 14 mg NE |
| B5 | 5 mg | 5 mg |
| B6 | 1.3 mg | 1.3 mg |
| B7 | 30 micrograms (mcg) | 30 micrograms (mcg) |
| B9 | 400 mcg DFE | 400 mcg DFE |
| B12 | 2.4 mcg | 2.4 mcg |
Foods Rich in Vitamin B: Full List
The following list outlines various foods rich in Vitamin B 1,3,5 :
Vitamin B1
- Peas
- Fresh fruits, such as bananas, oranges
- Nuts
- Wholemeal bread
- Cereals
- Liver (pregnant women should avoid)
Vitamin B2
- Milk
- Eggs
- Cereals
- Mushrooms
- Plain yogurt
Vitamin B3
- Meat
- Fish
- Grains, such as brown rice, germ rice
- Eggs
Vitamin B5
- Chicken
- Beef
- Liver, kidneys (pregnant women should avoid)
- Eggs
- Mushrooms
- Avocado
Vitamin B6
- Pork
- Poultry, such as chicken, turkey
- Fish
- Peanuts
- Soybeans
- Wheat germ
- Oats
- Bananas
- Milk
Vitamin B7
- Beans
- Egg yolks
- Organ meats
- Nuts
- Mushrooms
- Avocado
- Sweet potatoes
Vitamin B9
- Broccoli
- Green leafy vegetables, such as cabbage, kale, mustard greens, spinach
- Peas
- Chickpeas
- Liver (pregnant women should avoid)
Vitamin B12
- Meat
- Fish
- Milk
- Cheese
- Eggs
What Negative Impacts Does Vitamin B Deficiency Have on the Body?
Vitamin B is crucial for maintaining our body’s health. Failing to intake sufficient amounts of any type of Vitamin B can lead to various negative effects 5 . Below lists the symptoms that can result from deficiencies in different Vitamin Bs:
Vitamin B1
- Weight loss
- Loss of appetite
- Memory problems or confusion
- Heart problems
- Tingling or numbness in hands and feet
- Reduced muscle mass
- Slow reflexes
Vitamin B2
- Skin disorders
- Sores at the corners of the mouth
- Swelling of the mouth and throat
- Swollen, cracked lips
- Hair loss
- Red, itchy eyes
Vitamin B3
- Skin turns brown in sunlight
- Rough patches on the skin
- Bright red tongue
- Vomiting, diarrhea, or constipation
- Headaches
- Fatigue
- Depression
Vitamin B5
- Numbness and burning in hands and feet
- Headaches
- Irritability
- Restlessness and poor sleep
- Loss of appetite
Vitamin B6
- Anemia
- Scaly lips
- Cracks at the corners of the mouth
- Swollen tongue
- Weakened immune system
- Confusion
- Depression
Vitamin B7
- Thinning hair
- Scaly rashes around eyes, nose, and mouth
- Brittle nails
- Depression
- Fatigue
Vitamin B9
- Weakness
- Headaches
- Heart palpitations
- Irritability
- Sores on the tongue or inside the mouth
Vitamin B12
- Fatigue
- Weight loss
- Constipation
- Loss of appetite
- Numbness and tingling in hands and feet
- Memory problems
- Depression
Side Effects of Too Much Vitamin B
Excessive intake of vitamin B can also have negative effects on the body, including 1 :
| Vitamin B Member | Symptoms |
| B3 | High doses of B3 supplements can cause skin flushing, and long-term use may lead to liver damage |
| B6 | Can lead to loss of sensation in hands and feet, known as peripheral neuropathy |
| B9 | May damage the nervous system |
Vitamin B FAQs
Is yellow urine normal after absorbing vitamin B?
When there’s excess vitamin B in the body, the surplus is excreted through urine, turning it yellow. This is normal and usually harmless 6 .
Are vitamin B and vitamin B12 the same?
Vitamin B and vitamin B12 are not the same. Vitamin B12 is one member of the vitamin B complex, supporting brain and nerve function, producing new red blood cells, and creating DNA 4 .
Sources
- 1 “B Vitamins and Folic Acid.” NHS, Oct. 2017
- 2 “Vitamin B-12.” Mayoclinic, 28 June 2024
- 3 “B Vitamins.” Medlineplus.gov, National Library of Medicine, 2021
- 4 Emily Cronkleton. “Why Is Vitamin B Complex Important and Where Do You Get It?” Healthline, Healthline Media, 2 Apr. 2018
- 5 Jennifer Berry. “A Complete Guide to B Vitamins.” Medicalnewstoday.com, Medical News Today, 28 May 2019
- 6 PREVIEW Markus MacGill. “Bright Yellow Urine: Colors, Changes, and Causes.” Www.medicalnewstoday.com, 24 July 2018
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