The B vitamins, also referred to as B-complex vitamins, are essential to good health. They are water soluble, which means your body does not store them for long periods of time. The eight B vitamins are thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid and biotin. If your body does not absorb these vitamins, you may experience various symptoms. If you are concerned about your intake or status for any of these vitamins, consult your health care professional.
Thiamine
Thiamine, or vitamin B1, is found in many different grains and enriched bread products, as well as in pork, fish and beans. Thiamine helps your body metabolize nutrients and is important for the heart and nervous system. Thiamine deficiency can lead to include weakness, fatigue and nerve damage. Prolonged thiamine deficiency can lead to beriberi disease.
Riboflavin
Riboflavin, or vitamin B2, is also used for energy metabolism. Find riboflavin in a variety of foods including milk, lean meat, eggs, nuts and green leafy vegetables. While rare in the United States, riboflavin deficiency can result in mouth or lip sores, skin disorders or anemia.
Niacin
Niacin, or vitamin B3, is found in dairy products, fish, lean meats and eggs. It helps your body metabolize nutrients and is important for your digestive and nervous systems. A lack of niacin in your diet can lead to pellagra, characterized by inflamed skin, digestive disorders and mental status changes.
Vitamin B6
Vitamin B6 is important for your immune and nervous systems. It helps your body produce antibodies that are needed to keep your immune system strong. Vitamin B6 also helps break down protein from your diet. It is found in beans, legumes, nuts, fish and whole grains. Like riboflavin deficiency, vitamin B6 deficiency is not common in the United States. Symptoms of deficiency include mouth and tongue sores and mental status changes.
Folate
Vitamin B9 -- commonly known as folate or folic acid -- is found in many green leafy vegetables, fruits and dried beans. Many grain products -- such as bread, cereal or pasta -- are also enriched with folate, which helps your body maintain and produce new cells. This is particularly important during pregnancy and childhood growth. It is also needed for proper DNA and RNA synthesis.
Pregnant women face particular consequences; women who do not have enough folate in their diet when they become pregnant have an increased risk for premature birth. The general population faces a specific type of anemia with folate deficiency.
Vitamin B12
Vitamin B12 is found only in animal products, such as lean meat, poultry, dairy products and eggs. If you follow a strict vegan diet, you may need to add a B12 supplement. Vitamin B12 is important for your nervous system as well as for red blood cells. A deficiency in vitamin B12 can lead to pernicious anemia, characterized by mental status changes in addition to symptoms of anemia.
Pantothenic Acid
Pantothenic acid, or vitamin B5, is important for nutrient metabolism. It is found in a variety of foods including eggs, fish, lean meat, whole grains and legumes. Since it is so widely available, pantothenic acid deficiency is extremely rare. Symptoms of deficiency may include headache, fatigue, numbness or insomnia.
Biotin
Similar to pantothenic acid, biotin -- or vitamin B7 -- is important for nutrient metabolism. It is also found in eggs, fish, lean meat, whole grains and legumes. While very rare, biotin deficiency is characterized by hair loss, skin rashes around the eyes, nose and mouth, and mental status changes.
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