10 Surprising Health Benefits of B Vitamins

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

B vitamins are found in food or can be taken as supplements, such as tinctures, capsules, or gummies, either as individual vitamins or as a B complex. Regularly consuming enough of them from food or supplements may unlock unexpected health benefits. Here’s what to know.

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6
• B7 (biotin)
• B12
• Folic acid

Taking any one of the B vitamins for a long period of time can result in an imbalance of other important B vitamins, so a B-complex vitamin, which includes all the B vitamins, may be the best general supplementation option, after you’ve spoken with your doctor to make sure you’re a good candidate to take this supplement. Here’s how B vitamins may impact some common health concerns and conditions.

1. Can Reduce Risk of Anemia

“When the body doesn’t get enough vitamin B12, it can’t make enough red blood cells, or it produces abnormally large ones that don’t function correctly,” says Brynna Connor, MD, a family medicine physician based in Austin, Texas. “This leads to a type of anemia called vitamin B12 deficiency anemia.”

2. May Help Prevent Heart Disease and Stroke

Dr. Connor says that there are three types of B vitamins — B6, B9, and B12 — that play an important role in the prevention of heart disease and stroke.

If you’d like to explore the possibility of B vitamins for cardiovascular health, ask your doctor. According to Venuka Wick, MD, an assistant clinical professor in the department of family medicine at University of Washington Medicine in Seattle, it’s best to only take supplements under the guidance of a healthcare provider, as too much of certain vitamins can be harmful.

3. May Support Immune Function

“B2 may also improve the body’s ability to produce antibodies, which are proteins that help fight infections and protect against future infections,” says Dr. Wick. She notes, however, that more research is needed to fully understand the impact of vitamin B2 on immune function.

4. May Relieve Migraine

People who experience this type of headache may find some relief in vitamin B2 (riboflavin).

5. May Stave Off Dementia

6. May Prevent Beriberi

7. May Regulate Hormone Levels

Vitamin B5 (pantothenic acid) is a key nutrient for sex and stress-related hormones produced in the adrenal glands, which are the small glands that sit atop the kidneys.

“B5 helps your adrenal glands crank out stress hormones like cortisol and makes sure you’ve got enough building blocks to produce sex hormones [like estrogen and testosterone],” Berger says. However, more human studies are needed to confirm whether supplementing with B5 might improve adrenal function.

8. May Support Healthy Babies in Utero

9. May Boost Skin Health

10. May Help Heal Mouth Sores

Connor says that people who don’t get adequate amounts of vitamin B through diet alone (such as strict vegans) or older adults, may need a B-complex supplement to prevent symptoms like mouth sores.

Vitamin B1 (Thiamin)

Food sources: Whole grains and fortified bread, cereal, pasta, and rice; meat (especially pork) and fish, legumes such as black beans and soybeans, seeds, and nuts.

Vitamin B2 (Riboflavin)

Food sources: Eggs, organ meats (such as kidneys and liver), lean meats, and low-fat milk; some vegetables (such as mushrooms and spinach); fortified cereals, bread, and grain products.

Vitamin B3 (Niacin)

Food sources: Poultry, beef, pork, and fish; some types of nuts, legumes, and grains; enriched and fortified breads and cereals.

Vitamin B5 (Pantothenic Acid)

Food sources: Beef, poultry, seafood, and organ meats; eggs and milk; vegetables such as mushrooms (especially shiitakes), avocados, potatoes, and broccoli; whole wheat, brown rice, and oats; peanuts, sunflower seeds, and chickpeas.

Vitamin B6 (Pyridoxal Phosphate)

Food sources: Poultry, fish, and organ meats; potatoes and other starchy vegetables; fruits (including bananas, prunes, and avocados).

Vitamin B7 (Biotin)

Food sources: Meat, fish, eggs, and organ meats (such as liver); seeds and nuts; certain vegetables (such as sweet potatoes, spinach, and broccoli).

Vitamin B9 (Folate)

Food sources: Beef liver, vegetables (especially asparagus, Brussels sprouts, and dark green leafy vegetables such as spinach and mustard greens); fruits and fruit juices (especially oranges and orange juice); nuts, beans, and peas (such as peanuts, black-eyed peas, and kidney beans).

Vitamin B12 (Cobalamin)

Food sources: Fish, meat, poultry, eggs, milk, and other dairy products; clams and beef liver; some breakfast cereals, nutritional yeasts, and other food products that are fortified with vitamin B12.

• B vitamins, consumed in food or supplements, are a group of eight essential water-soluble nutrients that play crucial roles in energy metabolism, immune health, and neurological function, among other processes.
• Studies suggest that certain B vitamins, alone or along with others, have potential benefits for both the body and mind. Research has linked B vitamins to better heart health, a more powerful immune system, a lower risk of dementia, and reduced frequency of migraine attacks.
• Numerous foods contain B vitamins, and most people can get enough through a balanced diet that includes eggs, fish, meat, nuts, and dark leafy greens. Always discuss supplements with your healthcare provider before adding them to your routine, especially to avoid nutritional imbalances or interactions with other drugs.