Vitamin B is actually a complex of eight different vitamins. All are involved in helping the body break down food to make energy, but various B vitamins also help to ward off headaches, to support the immune system, and to ensure healthy pregnancies, amongst other things. A balanced diet will typically provide you with your daily allowance of each kind of Vitamin B, but there may be health benefits from consuming additional B vitamins.

Know that there are 8 vitamins in the B group. Each vitamin plays a slightly different role in promoting good health. Depending on your circumstances, you may need to take more of a certain type of B vitamin. For instance, pregnant women will need to increase their intake of B9 (folic acid), while vegans will need to find a supplement for B12, which only comes from meat products. Also, patients who have undergone gastric bypass or similar surgeries tend to experience vitamin B12 deficiency related to malabsorption.

Get more B1 (thiamine) to support a healthy immune system. Thiamine also plays a prominent role in breaking down carbohydrates to release energy. If you are endurance training, consuming more B1 can help to reduce fatigue. Also, you may consider taking supplemental thiamine if carbo-loading, as increased carbohydrate uptake may require more thiamine for processing.

Recommended daily amount of B1: 1.1mg/day (females); 1.2mg/day(males).        

Foods richest in B1: Pork; macadamia nuts; sunflower seeds; whole wheat bread; fresh green peas; trout; edamame (soy beans); pink or black beans. Eat foods rich in B2 (riboflavin) for healthy skin and to avoid headaches. Riboflavin is an antioxidant – a substance that helps to prevent cell damage, particularly in the skin. It also supports blood production, the immune system, and the breakdown of food for energy. Consuming 400mg of riboflavin daily has been shown to reduce the frequency of migraines.        

Recommended daily amount of B2: 1.1mg/day (females); 1.3mg/day.

Foods richest in B2: Almonds; red meat; mackerel, salmon, andtrout; hard boiled eggs; pork; mushrooms; sesame seeds; squid, oysters, clams and mussels; goat cheese; spinach or beet greens. Take B3 (niacin) to boost your levels of HDL (good cholesterol), particularly if you drink regularly. Niacin also supports the immune system and the breakdown of food for energy. Deficiency, which can cause skin problems, fatigue, depression, and indigestion, is rare. It most frequently occurs among those who drink frequently, as alcohol interferes with the absorption of niacin.       

Recommended daily amount of B3: 14mg/day (females); 16mg/day (males).        

Foods richest in B3: Tuna, mackerel, salmon, swordfish, halibut; chicken and turkey; pork, red meat, or liver; mushrooms; peanuts; sunflower seeds.

WARNING: Taking high doses of nicotinic acid supplements (a source of niacin) can cause skin flushes in the short term and liver damage in the long term. Use B5 (pantothenic acid) to promote healthy skin. Taking daily B5 supplements has been shown to reduce acne, and may also help reduce thinning and graying of hair. It is easy to get enough pantothenic acid,as it is found in nearly all meat and vegetables.

Recommended daily amount: 5mg (females and males).