What is a B vitamin?

B vitamins are among the important building blocks of a healthy body and mind. Collectively called the B vitamin complex, they are a group of eight vitamins necessary for your body to function.

Where can you find B vitamins?

B vitamins are sourced in the following foods: fish, meats, green vegetables and dairy products. They are water-soluble, so your body cannot store large quantities of them; needing a continuous daily intake instead. A healthy diet should include enough B vitamins to keep your body and mind in good shape to meet the challenges of an active lifestyle. B vitamin supplements, such as Berocca Performance, can help supplement your diet in obtaining sufficient levels of these vitamins.

Vitamin B complex

Vitamin B benefits

B vitamins support the release of energy for your mind and body. Providing your body with sufficient amounts of B vitamins supports health and well-being, directly affecting your energy levels, brain function and cell metabolism. B vitamins also support healthy immune function and other important processes in your body. Find out more below about the individual benefits of B complex vitamins.

Vitamin B1/thiamine:

Recommended daily intake for adults: 1.1 mg

Good sources of vitamin B1:

- Wheat germ

- Seafood

- Beans

- Rice

- Fortified breakfast cereals

Benefits of vitamin B1:

- Thiamine helps convert food into energy.

- It also is required for proper cellular functioning.

Vitamin B2/riboflavin:

Recommended daily intake for adults: 1.4 mg

Good sources of vitamin B2:

- Eggs

- Fortified grain products

- Mushrooms

- Dairy products

Benefits of vitamin B2:

- Contributes to the normal metabolism of iron.

- Plays a role in the maintenance of normal red blood cells.

- Helps in reducing fatigue.

Benefits of vitamin B2:

- Riboflavin plays a vital role in energy production and growth and development.

- It also functions as an antioxidant and protects from oxidative stress.

Vitamin B3/nicotinamide

Good sources of vitamin B3:

- Seafood

- Chicken/Turkey/Beef

- Rice

- Seeds (Sunflower & pumpkin)

- Peanuts

Benefits of vitamin B3:

- Contributes to the normal functioning of your nervous system.

- It also has a role in energy production.

Vitamin B3/PP/niacin

Recommended daily intake for adults: 16 mg

Good sources of vitamin B3:

- Chicken

- Fish

- Whole grains

Benefits of vitamin B3:

- Contributes to the normal functioning of your nervous system.

- It also has a role in energy production.

Vitamin B5/pantothenic acid:

Recommended daily intake for adults: 6 mg

Good sources of vitamin B5:

- Chicken

- Beef

- Liver and kidneys

- Eggs

- Mushrooms

- Avacado

Benefits of vitamin B5:

- Helps provide oxygen to cells and contributes to normal mental performance.

- Helps your body synthesize neurotransmitters and healthy quantities of cholesterol necessary for your body to produce vitamin D.

- Plays a role in fatigue reduction.

Quote – B vitamins are among the important building blocks of a healthy body and mind.

Vitamin B6/pyridoxine

Recommended daily intake for adults: 1.4 mg

Good sources of vitamin B6:

- Cheese

- Beef

- Bananas

- Chickpeas

Benefits of vitamin B6:

- Takes part in the production of red blood cells.

- Aids in energy metabolism and helps reduce fatigue.

- Contributes to normal psychological functioning.

Vitamin B7/biotin/vitamin H

Good sources of vitamin B7:

- Seafood

- Liver

- Egg

- Nuts & seeds (including almond and sunflower seeds)

- Sweet potatoes

- Spinach

Benefits of vitamin B7:

- Biotin contributes to energy production and the regulation of oxidative stress.

Vitamin B8/biotin

Before you start your proper session it is crucial to warm up and prepare your body for the physical effort.

Good sources of vitamin B6:

- Liver

- Carrots

- Tomatoes

Benefits of vitamin B8:

- Plays an important role in activating the beneficial functions of other B vitamins.

Vitamin B9/folic acid

Recommended daily intake for adults: 200 μg

Good sources of vitamin B9:

- Broccoli

- Brussels sprouts

- Leafy green vegetables, such as cabbage, kale, spring greens and spinach

- Peas

- Liver

- Beans

Benefits of vitamin B9:

- Contributes to the normal formation of red blood cells.

- Plays an important part in RDA, DNA and protein synthesis.

Vitamin B12/cyanocobalamin

Recommended daily intake for adults: 2.5 μg

Good sources of vitamin B12:

- Seafood

- Meat

- Chicken

- Dairy products

Benefits of vitamin B12:

- Contributes to the normal functioning of your nervous system.

- Contributes to maturation of red blood cells in your bone marrow.

FDA Reference Guide: Daily Value for Nutrients

Nutrient	Unit of measure	Adults and Children ≥ 4 years	Infants through 12 months	Children 1 through 3 years	Pregnant women and lactating women
Vitamin B1 Thiamine	Milligrams (mg)	1.2	0.3	0.5	1.4
Vitamin B2 Riboflavin	Milligrams (mg)	1.3	0.4	0.5	1.6
Vitamin B3 Niacin	Milligrams NE² (mg)	16	4	6	18
Vitamin B5 Pantothenic acid	Milligrams (mg)	5	1.8	2	7
Vitamin B6 Pyridoxine	Milligrams (mg)	1.7	0.3	0.5	2
Vitamin B7 Biotin	Micrograms(mcg)	30	6	8	35
Vitamin B9 Folate³	Micrograms⁴ (mcg)	400	80	150	600
Vitamin B12 Cobalamin	Micrograms (mcg)	2.4	0.5	0.9	2.8

¹RDIs are based on dietary reference intake recommendations for infants through 12 months of age. ²NE = Niacin equivalents, 1 mg NE = 1 mg niacin = 60 milligrams tryptophan. ³“Folate” and “Folic Acid” must be used for purposes of declaration in the labeling of conventional foods and dietary supplements. The declaration for folate must be in mcg DFE (when expressed as a quantitative amount by weight in a conventional food or a dietary supplement), and percent DV based on folate in mcg DFE. Folate may be expressed as a percent DV in conventional foods. When folic acid is added or when a claim is made about the nutrient, folic acid must be declared in parentheses, as mcg of folic acid. ⁴DFE = Dietary Folate Equivalents; 1 DFE = 1 mcg naturally-occurring folate = 0.6 mcg folic acid

B vitamins are among the important building blocks of a healthy body and mind.