Health Benefits of B Vitamins: Food Sources & Supplements
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Health Benefits of B Vitamins: Functions, Food Sources, and Supplements

B vitamin benefits represented by hands cupping a colorful array of vitamins and nutritional supplements

B vitamins are best known for converting the food we eat into fuel (energy) that the body uses to support brain function, optimal heart health, and healthy skin, with each of the B vitamins providing different health benefits†. Unfortunately, our body doesn’t produce B vitamins, so we must obtain them through our diet or supplements†. Because the B vitamins are water-soluble and not stored in the body, they must be replenished each day.

B vitamins are considered foundational vitamins because they are involved in numerous basic processes that keep the body functioning well†. From converting the food we eat into usable energy† to supporting the nervous system, skin, and cardiovascular health†, this group of eight essential nutrients touches nearly every system in the body. Unlike some nutrients that can be stored, B vitamins are water-soluble, so the body needs a steady daily supply through diet or supplements†. For this reason, B vitamins are almost always included in multivitamins and B-complex formulas at meaningful levels.

Summary: B vitamins are a group of eight essential nutrients that help the body convert food into energy†. They also support brain, heart, skin, and nervous system health†. Because B vitamins are water-soluble and not stored in the body, they need to be replenished daily through diet or supplements†.

Table of Contents

How B Vitamins Support Overall Health†

B vitamins work together to help the body convert food into energy†, support the nervous system†, and maintain healthy skin, hair, and eyes†. They also contribute to cardiovascular and cognitive health†. For example, one clinical trial found that supplementation with folic acid and related B vitamins over a two-year period was associated with favorable MRI measures related to brain health in older adults†.

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Advanced B Complex Supplement

Advanced Vitamin B Complex supplement contains the activated, methylated, most easily absorbable forms of eight essential B vitamins, including biotin and folate, to support cellular energy production and immune, cardiovascular, and neurological health.†

$23.68 Add to cart

Which Vitamins Are Considered B Vitamins?

Once thought of as a single nutrient, the B vitamins are eight different B vitamins that provide unique health benefits and functions in the body†.

Vitamin B1 (Thiamin)

Vitamin B1 Benefits for Energy and Nerve Function†

Vitamin B1, also known as thiamin and thiamine, is an essential nutrient that enables the proper function of all the body’s tissues and helps the body convert food into energy†. As a water-soluble vitamin, we need a regular supply of this B vitamin from our diet or supplementation.

Adults and children 4 and older should consume 1.2 milligrams (mg)/day.

Signs of Vitamin B1 Deficiency

Vitamin B1 deficiency is more likely in older adults, people with diabetes, individuals who have undergone bariatric surgery, and heavy drinkers. Low levels may affect appetite, energy, and muscle function†.

Vitamin B1 Food Sources

Small amounts of thiamine are naturally present in fish and mussels, as well as in pork, chicken, and beans. While brown rice contains only a small amount of thiamine, white rice is a rich source of thiamine. Fortified breakfast cereal and bread are the most common sources of thiamine in the average American diet.

Vitamin B1 Supplement Options

If you’re not getting the recommended amount of thiamin in your diet, Cooper Complete Original multivitamins contain 3 mg/serving, while Basic One multivitamins contain 1.5 mg/serving.  Cooper Complete Advanced B Complex has 50 mg/serving.

Vitamin B2 (Riboflavin)

Vitamin B2 Benefits for Energy, Skin, and Head Tension†

Riboflavin is involved in metabolic processes within the body and is necessary for proper cell function and energy production†. Vitamin B2 has been studied for its potential role in skin, muscle function, and occasional head tension†.

Adults and children 4 and older should consume 1.3 mg/day. 

Signs of Vitamin B2 Deficiency

Low riboflavin status is uncommon but may be seen in vegans, people who drink little milk and consume little dairy, and athletes who are vegetarians are most likely to have too little riboflavin. Symptoms can include fatigue and changes in skin or mouth health†.

Vitamin B2 Food Sources

Milk, meat, eggs, nuts, green vegetables, and enriched flour all contain riboflavin.

Vitamin B2 Supplement Options

If you’re not getting the recommended amount of riboflavin in your diet, Cooper Complete Original multivitamin contains 3 mg/serving, while Basic One multivitamins has 1.5 mg/serving.  Cooper Complete Advanced B Complex contains 50 mg/serving.

Vitamin B3 (Niacin)

Vitamin B3 (Niacin) Benefits for Metabolism and Cell Health†

Niacin acts as an antioxidant and plays a crucial role in cell signaling and DNA repair†. It has also been studied for its effects on cholesterol levels and joint health†.

Adults and children 4 and older should consume 16 mg/day.

Signs of Vitamin B3 (Niacin) Deficiency

Niacin deficiency is rare, but people with very limited diets may be at higher risk. Low niacin levels can manifest as fatigue, digestive discomfort, or skin sensitivity†.

Vitamin B3 (Niacin) Food Sources

Chicken and turkey breast meat, beef, salmon, and tuna provide 5-10 mg of niacin per 3-ounce serving. Nuts, legumes, and grains contain smaller amounts of niacin. Many commercial breads and breakfast cereals are fortified with niacin.

Vitamin B3 (Niacin) Supplement Options

If you’re not getting the recommended amount of niacin in your diet, Cooper Complete Original and Basic One multivitamin contain 20 mg/serving, Cooper Complete Advanced B Complex includes 50 mg/serving.

Vitamin B5 (Pantothenic Acid)

Vitamin B5 (Pantothenic Acid) Benefits for Hormone and Nerve Health†

This particular B vitamin supports blood cell production, supporting digestive tract health, and healthy nervous system function†. Vitamin B5 also plays a role in the body’s production of sex and stress-related hormones, and supports skin, hair, and eye health†.

Adults and children 4 and older should consume 5 mg/day.

Signs of Vitamin B5 Deficiency

Pantothenic acid is found in many foods, so deficiency is uncommon. When intake is very low, people may notice tiredness, mood changes, or tingling in the hands and feet†.

Vitamin B5 (Pantothenic Acid) Food Sources

Almost all animal- and plant-based foods contain pantothenic acid. Fortified breakfast cereals, shitake mushrooms and sunflower seeds are excellent sources of pantothenic acid.

Vitamin B5 (Pantothenic Acid) Supplement Options

If you’re not getting the recommended amount of pantothenic acid in your diet, Cooper Complete Original and Basic One multivitamins contain 10 mg/serving, while Cooper Complete Advanced B Complex includes 50 mg/serving.

Vitamin B6 (Pyridoxine)

Vitamin B6 Benefits for Mood, Immunity, and Metabolism†

Vitamin B6 supports metabolism and contributes to the production of neurotransmitters†. It also helps maintain healthy homocysteine levels and supports immune health†.

Adults and children 4 and older should consume 1.7 mg/day.

Signs of Vitamin B6 Deficiency

Low vitamin B6 levels are more common in older adults and those with kidney conditions. Deficiency may affect mood, immunity, or nerve health†.

Vitamin B6 Food Sources

Fortified cereals, poultry and beef, starchy vegetables (especially potatoes), and some non-citrus fruits, such as watermelon and raisins, are the most common sources of vitamin B6.

Vitamin B6 Supplement Options

If you’re not getting the recommended amount of Vitamin B6 in your diet, Cooper Complete Original and Basic One multivitamin contain 10 mg/serving, and Complete  Cooper Complete Advanced B Complex contains 50 mg/serving.

Vitamin B7 (Biotin)

Vitamin B7 (Biotin) Benefits for Hair, Skin, and Nails†

Biotin is most well-known for its link to hair, skin and nail health†. This B vitamin helps form the building blocks of enzymes to break down food†.

Adults and children 4 and older should consume 30 micrograms (mcg)/day. Certain groups can find themselves at a greater risk of biotin deficiency. For example, chronic alcohol consumption inhibits biotin absorption. And the NIH reports that up to a third of pregnant and breastfeeding women can develop a slight biotin deficiency even when consuming (through diet or supplementation) the recommended amount of biotin.

Signs of Vitamin B7 Deficiency

Biotin deficiency is rare, but it may occur in people who consume large amounts of raw egg whites or in those with high alcohol intake. Eating large amounts of raw egg whites can interfere with biotin absorption because they contain a protein called avidin. Avidin binds to biotin and prevents the body from using it, but cooking eggs inactivates avidin and removes this risk. Low levels can affect the strength of hair, skin, and nails†.

Vitamin B7 (Biotin) Food Sources

The majority of biotin in a healthy diet comes from animal sources, particularly meat. Beef liver contains a significant amount of biotin, with more than 30 mcg per 3-ounce serving. Whole eggs are a good source of biotin. Large eggs weigh approximately 2 ounces, and a 3-ounce portion of whole-cooked eggs contains 10 mcg of biotin. Pork chops and hamburger patties have about 4 mcg per 3-ounce serving. Seeds, nuts, and some vegetables, including sweet potatoes, spinach and broccoli, have smaller amounts of biotin.

Vitamin B7 (Biotin) Supplement Options

If you’re not getting the recommended amount of biotin in your diet, Cooper Complete Original multivitamin contains 300 mcg/serving, and Cooper Complete Advanced B Complex has 75 mcg/serving.

Vitamin B9 (Folate (Natural) and Folic Acid (Synthetic)

Vitamin B9 (Folate) Benefits for Cell Growth and Heart Health†

Folate is critical for cell growth and DNA formation†. Additionally, folate helps regulate homocysteine levels, which are an important marker of cardiovascular health†. Research has examined folate’s role in neurotransmitter production and mood support†. Some studies suggest methylated folate may play a role in supporting mood when combined with conventional prescription treatments†.

(Bonus: Learn more about the health benefits of folate.)

Folate vs. Folic Acid in Supplements

Folic acid and folate are commonly used in place of each other when referencing vitamin B9. Folic acid is the synthetic form of folate, while folate is the naturally occurring form in food. Folate encompasses all types of vitamin B9, while “folic acid” refers to one unique form of vitamin B9. So, while folic acid is always folate, folate is not always folic acid. Folate is the term used for vitamin B9 found naturally in foods and bioavailable supplement forms. Folic acid is a synthetic version of folate found in many supplements, fortified cereals, bread, pasta and rice.

Adults and children 4 and older should consume 400 mcg of Dietary Folate Equivalents (DFE). One mcg DFE equals one mcg of food folate, 0.6 mcg folic acid from fortified foods or supplements consumed with food, and 0.5 mg folic acid from dietary supplements taken on an empty stomach.

Signs of Vitamin B9 Deficiency

Folate deficiency may occur in people who consume few vegetables or fortified grains. A low folate status can impact energy levels and overall cell health†.

Vitamin B9 (Folate) Food Sources

Folate is found in most foods, including meat, poultry, eggs, dairy products, seafood, grains, fruits, and vegetables. Spinach and other dark, leafy vegetables, black-eyed peas, white rice, asparagus, and Brussels sprouts have some of the highest folate levels. To reduce neural tube congenital disabilities, the Federal Government has mandated that fortified cereals and grains contain 140 mcg of folic acid per 100 grams of flour since 1998. Fortified foods are a significant portion of daily folate intake for most adults.

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Vitamin B12 Methylcobalamin Supplement 1000 mcg

Cooper Complete B12 Methylcobalamin Supplement contains the most active, absorbable form of vitamin B12 as it does not require conversion in the body. †      

$19.98 Add to cart

Vitamin B9 (Folate) Supplement Options

The folate in Cooper Complete supplements is the active form†. This active form of folate crosses the blood-brain barrier and is believed to aid the body in producing serotonin, norepinephrine, and dopamine†. Importantly, methylated folate does not mask a vitamin B12 deficiency as unmethylated forms of folic acid can. Cooper Complete multivitamins contain 340 mcg DFE (200 mcg as Quatrefolic® (6S)-5-Methyltetrahydrofolic acid glucosamine salt)/serving. Cooper Complete Advanced B Complex contains 680 mcg DFE (400 mcg as Quatrefolic® (6S)-5-Methyltetrahydrofolic acid glucosamine salt)/serving, while  Methyl Folate 5000 contains  5,000 mcg DFE folate (as calcium methylfolate) per serving.

Vitamin B12 (Methylcobalamin (Natural) and Cyanocobalamin (Synthetic)

Vitamin B12 Benefits for Energy and Nerve Health†

Vitamin B12 aids in cell metabolism, nerve function and DNA production†. Contrary to popular opinion, taking enormous amounts of B12 does not increase energy levels†. The NIH states specifically that “except in people with a vitamin B12 deficiency, no evidence shows that vitamin B12 supplements increase energy or improve athletic performance.” This misconception of energy production stems from vitamin B12’s role in helping cell metabolism throughout the body. And while a deficiency of B12 can lead to tiredness or weakness, restoring healthy B12 status supports normal energy metabolism, but there is no evidence that additional B12 further increases energy.

Signs of Vitamin B12 Deficiency

Vitamin B12 deficiency is more likely in older adults, vegetarians, vegans, and individuals with certain gastrointestinal conditions. Low levels may cause tiredness or weakness, and if left unaddressed, can affect nerve health†.

(Bonus:  Learn who’s most at risk for B12 deficiency, the symptoms of a B12 deficiency, how the body may mask the deficiency, and how food and supplements can be used to correct it.)

Vitamin B12: Methylcobalamin vs. Cyanocobalamin in Supplements

Vitamin B12 is available in two main supplement forms: methylcobalamin and cyanocobalamin. Methylcobalamin is the bioactive form that the body can use directly, while cyanocobalamin is a synthetic form that the body has to convert into active B12 in order to use. Both forms can raise B12 levels, but methylcobalamin is generally considered more easily absorbed and retained in the body†.

Most people can use either form of vitamin B12, but some individuals have genetic variations that may make it harder to convert cyanocobalamin into methylcobalamin. For this reason, many supplement companies, including Cooper Complete, now provide B12 in the methylcobalamin form, which the body can use directly†.

Adults and children 4 and older should consume 2.4 mcg/day. Older adults, those with pernicious anemia, gastrointestinal disorders such as celiac disease and Crohn’s disease, those who have had gastrointestinal surgery for weight loss or to remove a portion of the stomach, vegetarians and vegans are at risk for vitamin B12 deficiency.

Vitamin B12 Food Sources

Vitamin B12 is only found in animal protein, fish, milk, eggs, and dairy. Nutritional yeast and cereals are fortified with vitamin B12. Interestingly, vitamin B12 in dairy products is approximately three times more bioavailable than in other food sources. The bioavailability of supplements is about 50 percent higher than that of food sources.

Vitamin B12 Supplement Options

If you’re not getting the recommended amount of vitamin B12 in your diet, Cooper Complete Vitamin B12 contains 1000 mcg/serving, while Cooper Complete multivitamins contain 400 mcg/serving and Advanced B Complex contains 500 mcg/serving. The Vitamin B12 in Cooper Complete products is always in the more easily absorbable methylcobalamin form.

B Vitamins in Cooper Complete Vitamins and Dietary Supplements

Cooper Complete offers a variety of supplement options to help you reach your daily vitamin B intake goals. The following table shows the amount per serving of B vitamins in Cooper Complete’s products.

B Vitamins in Cooper Complete Supplements
Vitamin or Supplement Thiamin Riboflavin Niacin Pantothenic Acid B6 Biotin Folate B12
Advanced B Complex 50 mg 50 mg 50 mg 50 mg 50 mg 75 mcg 680 mcg DFE (400 mcg as  Quatrefolic®) 500 mcg
Original Multivitamin 3 mg 10 mg 20 mg 10 mg 10 mg 300 mcg 333 mcg DFE (200 mcg as  Quatrefolic®) 400 mcg
Basic One Multivitamin 1.5 mg 2 mg 20 mg 10 mg 10 mg
B12 Methylcobalamin 1000 mcg
Dermatologic Health 6000 mcg
Methyl Folate 5000 mcg (5 mg) 5000 mcg DFE folate (as calcium methylfolate)

The Bottom Line on B Vitamins

B vitamins are truly foundational nutrients, playing a crucial role in energy metabolism, nervous system function, and the health of the skin, hair, eyes, and cardiovascular system†. Because they are water-soluble and not stored in the body, they need to be replenished every day. While food provides many B vitamins, supplements can help fill in gaps and ensure consistent intake. Before adding B vitamins or any other supplement to your routine, consult with your physician or health care provider to determine what is right for your individual needs.

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About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.

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