The Vitamin B Family

Did you know that Vitamin B is not one vitamin but in fact refers to a whole family of vitamins? The Vitamin B family consist of: Thiamine (Vitamin B1), Riboflavin (Vitamin B2), Niacin (Vitamin B3), Pantothenic Acid (once called vitamin B5), Biotin (once called vitamin B7), Folate (Vitamin B9), Cobalamin (Vitamin B12) and Vitamin B6. This whole family totals eight B Vitamins that contribute to our metabolic functions, metabolism, energy, and growth / repair of cells. Below list the Vitamin B family and the important roles they play in our body.

Thiamine: This vitamin is important for energy production, nutrient metabolism, and nervous system functions.

Sources: Pork loin, salmon, macadamia nuts, beans, lentils, sunflower seeds, pasta, rice, and enriched bread.


Riboflavin: This vitamin helps convert carbohydrates into glucose, which help produce energy and cellular functions.

Sources: Milk, cheese, yogurt, enriched grains, chicken, turkey, almonds, and leafy greens.


Niacin: This vitamin is crucial for preparing the body for metabolic functions and processes to take place. Other functions this vitamin is beneficial for include maintaining a healthy digestive track, proper maintenance of the nervous system, and keeping your skin healthy.

Sources: peanut butter, red meats, chicken, salmon, swordfish, halibut, pasta, and lentils.

Pantothenic Acid: This vitamin contributes to metabolic processes, metabolizing foods, and making blood cells. Deficiency of this vitamin can lead to Burning Foot Syndrome.

Sources: Liver, beef, chicken, pork, salmon, feta cheese, yogurt, corn, eggs, and beans.


Biotin: This vitamin is important for nutrient metabolism, energy production, and maintenance of healthy skin, hair, and nails.

Sources: Eggs, peanuts, fish, sweet potatoes, almonds, beef liver, cereals, almonds, and legumes.


Folate: This vitamin is very important in pregnant women. The consumption of folate reduces potential birth defects in the fetus such as spine and brain defects. An example of the defect is Spina Bifida. This defect is present when the structure of the spinal cord does not develop properly.

Sources: Kidney beans, oranges, avocado, spinach, brussels sprouts, asparagus and lentils.


Vitamin B12: This vitamin helps our body create new red blood cells. Without adequate amounts vitamin B12 in your diet, it can result in anemia. The diagnosis of anemia occurs when your body does not have enough red blood cells to carry oxygen to the bodies tissue.2 As a result of this condition many people will begin to feel tired and weak.

Sources: Beef sirloin, salmon, cod, chicken, clams, oysters, eggs, milk, yogurt, cheese, and fortified cereals.


Vitamin B6: This vitamin is also known as pyridoxine and contributes to producing insulin in our body. Insulin is hormone that is very important in our body to help regulate blood sugar levels, allows cells in our muscle, fat, and liver to absorb glucose and aids breakdown of fat and protein in our body. Vitamin B6 is also important to fighting infections and creating non-essential amino acids.

Sources: Beef liver, yellowfin tuna, Salmon, Chicken, beef, pork loin, potatoes, and chickpeas.



The Vitamin B family is beneficial for many bodily functions to take place. Without consuming these vitamins then maximum health status will not be achieved. For any further questions you have about vitamins and the importance they have on your health be sure to talk to your Forever Fitness staff!


Sources: Klemn S. What Are B-Vitamins? Eatright.org. January 15, 2021Acessed on February 22, 2021. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-b-vitamins-and-folate


Anemia. Mayo Clinic website. Updated August 16, 2019. Accessed on February 22, 2021. https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360

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