B vitamins
The B vitamins are a group of eight vitamins that the body needs mainly to release energy from food and to keep the nervous system, skin and blood healthy. Most people get enough from a varied diet; notable exceptions are folic acid before and in early pregnancy and vitamin B12 for vegans.[1]
The eight B vitamins
Most B vitamins cannot be stored in the body, so they are needed in the diet every day. The table gives the UK figures.[1]
| Vitamin | Main roles | Good sources | Adults need a day (UK) | Supplements unlikely to harm, per day (UK) |
|---|---|---|---|---|
| Thiamin (B1) | releasing energy from food; nervous system | peas, bananas and oranges, nuts, wholegrain bread, liver (avoid liver if pregnant) | men 1 mg, women 0.8 mg | 100 mg or less |
| Riboflavin (B2) | skin, eyes, nervous system; releasing energy | milk, eggs, mushrooms, plain yoghurt | men 1.3 mg, women 1.1 mg | 40 mg or less |
| Niacin (B3) | releasing energy; nervous system and skin | meat, fish, wheat flour, eggs | men 16.5 mg, women 13.2 mg | nicotinic acid 17 mg or less; nicotinamide 500 mg or less |
| Pantothenic acid (B5) | releasing energy from food | chicken, beef, eggs, mushrooms, avocado | no amount set | 200 mg or less |
| Vitamin B6 | using energy from protein and carbohydrate; forming haemoglobin | pork, poultry, fish, peanuts, soya beans, oats, bananas, milk | men 1.4 mg, women 1.2 mg | no more than 10 mg unless a doctor advises |
| Biotin (B7) | making fatty acids | many foods, at very low levels | not clear (bowel bacteria make it) | 0.9 mg or less |
| Folate (B9) | healthy red blood cells; lowers the risk of neural tube defects in unborn babies | broccoli, Brussels sprouts, leafy greens, peas, chickpeas | 200 micrograms | folic acid 1 mg or less |
| Vitamin B12 | red blood cells, nervous system, releasing energy, using folate | meat, fish, milk, cheese, eggs | 1.5 micrograms | 2 mg or less |
Who may need a supplement
This is advice for the United Kingdom from the National Health Service (NHS):
- Anyone who is pregnant, trying for a baby or could become pregnant: 400 micrograms of folic acid a day until the 12th week of pregnancy, started before contraception is stopped, to help prevent neural tube defects such as spina bifida. Some women are advised to take 5 mg; ask a doctor.[1]
- Vegans: vitamin B12 is not found naturally in fruit, vegetables or grains, so a vegan diet may not provide enough.[1]
- People who absorb vitamin B12 poorly: older adults, people with pernicious anaemia or other gut disorders, and people who have had stomach or bowel surgery. Some medicines, such as stomach-acid inhibitors and metformin, can lower vitamin B12 levels.[2]
Too much
The following thresholds are NHS advice for the United Kingdom:[1]
- Vitamin B6: 200 mg or more a day can cause loss of feeling in the arms and legs (peripheral neuropathy), which is sometimes permanent after months of large doses.
- Nicotinic acid (a form of niacin): high doses cause skin flushing and, over a long time, possible liver damage.
- Folic acid: more than 1 mg a day can hide the signs of vitamin B12 deficiency, which can then damage the nerves; this matters especially for older people.
For thiamin, riboflavin, pantothenic acid, biotin and vitamin B12 there is not enough evidence to know the effects of high daily doses; staying within the amounts in the table is unlikely to cause harm.[1]
Products containing B vitamins
- All Day Fit A-Z Compact tablets (S 06)
- Anti-Aging Face Cream With Lavender (I 885)
- Blueberry Vital (D 208)
- Face Cream, Argana (I 897)
- Fito 40 capsules (S 07)
- Ginkolin Forte capsules (D 230)
- Horse Chestnut And Red Vine Leaf Capsules (D 231)
- Linofit capsules (D 223)
- Nigenol Capsules (D 222)
- Relax Complex capsules (D 236)
Sources
- ↑ 1.0 1.1 1.2 1.3 1.4 1.5 NHS, B vitamins and folic acid. Vitamins and minerals. Page last reviewed 3 August 2020. Retrieved 15 October 2026.
- ↑ Office of Dietary Supplements, Vitamin B12: Fact Sheet for Health Professionals. Retrieved 8 November 2026.