The B Vitamin family is actually made up of eight different B vitamins, all of which are water-soluble (meaning its excreted from the body on a daily basis and must be replenished). Each B vitamins has an important role in your body’s function.

B Vitamins – A Brief Overview

Vitamin B1 (Thiamin) is responsible for converting food into energy. It also supports optimal nervous system function. It is often considered the anti-stress vitamin and serves as an immune system protection. Thiamin can be found in spinach, kale, sunflower seeds, beans, whole grains and red meat.


Vitamin B2 (Riboflavin) assist in the break down and usage of fats, carbohydrates and proteins in your food. Riboflavin is also critical to red blood cell production. This vitamin can be found in eggs, almonds, wild rice, spinach, broccoli, beef and salmon.


Vitamin B3 (Niacin or niacinimide) aids in digestion and nerve function, as well as the maintenance of healthy skin. Niacin also boosts HDL (the good cholesterol) and promotes cellular energy. Vitamin B3 can be found in poultry, fish, legumes, eggs, beans and green vegetables.


Vitamin B5 (pantothenic acid) helps our bodies break down carbs and fats for energy. Its also critical for hormone production. Pantothenic acid can be found in a wide variety of sources, from organ meats to egg yolks to avocados to lentils to dairy products.


Vitamin B6 (pyridoxine) is a busy vitamin directly involved in over 100 cellular reactions in the body. It builds new red blood cells and even helps sleep patterns and moods. It can be located in berries, bananas, fish, eggs, poultry, peaches, brown rice and carrots.


Vitamin B7 (biotin) is commonly known as the “beauty vitamin” because it promotes healthy skin, hair and nails. It can be found in organ meat, fish, cauliflower, egg yolks and nuts.


Vitamin B9 (folate) is critical to fetal health, hence why its strongly suggested to expecting moms. It also encourages the growth of red blood cells. It can be found in organ meats, beets, dates, avocados, salmon and beans, among others.


Vitamin B12 (cobalamin) helps the nervous system operate efficiently. Because of this, B12 also helps those suffering from depression and anxiety. It can be found in foods of animal origin (such as chicken, fish, pork beef and clams).

At Pangaea, we offer B-complex vitamins and individual B vitamins. Talk with one of our staff members to find the B vitamin that’s right for you!