Vitamin B1 (Thiamine)
Thiamin's main role in the body is to help use carbohydrates and protein to make energy.
Food Sources: Grains, Beans, Legumes, Seeds, Meat
Vitamin B2 (Riboflavin)
Riboflavin is used to help our bodies convert energy from the foods we eat. It also is an important part of normal vision, and supports healthy hair/skin.
Food Sources: Vegetables, Whole Grains, and Legumes
Vitamin B3 (Niacin)
Niacin works in the body to help use fat, proteins, and carbohydrates most efficiently to make energy. It also support healthy hair, skin, and nails.
Food Sources: Whole Grains, Nutritional Yeast, Nuts, and Seeds
Vitamin B5 (Pantothenic Acid)
Used to support a healthy metabolism.
Food Sources: Beans, Nuts, Seeds, Whole Grains, Fruits, and Vegetables
Vitamin B6 (Pyridoxine)
Help the body to utilize and make non-essential amino acids, and is important in the role of protein metabolism.
Food Sources: Green Leafy Vegetables, Whole Grains, Legumes, Fish, and Fruit
Vitamin B7 (Biotin)
Aids in healthy hair, skin, and nail growth. Also works as part of carbohydrate and fat metabolism.
Food Sources: Legumes, nuts, seeds, dark leafy greens, eggs, salmon, and whole grains
Vitamin B9 (Folate/Folic Acid)
This vitamin is essential for blood cell formation, and is most know for the role it plays in preventing neural tube defects in infants. It also is used for energy and new cell synthesis.
Food Sources: Fortified in many foods, whole grains, fruits, and vegetables.
Vitamin B12 (Cobalamin)
Responsible for the creation of new cells, and the maintenance of a healthy nervous system. B12 deficiencies can be common among vegans and the elderly.
Food Sources: Animal proteins, eggs, nutritional yeast
Vitamin C (Ascorbic Acid)
Acts as an antioxidant in the body and improves the absorption of iron. Also essential in the production of collagen in the body. Helps to strengthen the skin, bones, and promotes overall immunity.
Food Sources: Dark leafy green vegetables, citrus fruits, berries, papaya, mango, and watermelon