Vitamin B - What is vitamin B good for?
by Laura VDS on Mar 28, 2025
Vitamin B. You often hear it when it comes to energy, focus or a healthy nervous system. But what is vitamin B for? And how do you get enough vitamin B?
Types of B vitamins
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Vitamin B1 (thiamine)
Helps release energy from carbohydrates and supports the nervous system. -
Vitamin B2 (riboflavin)
Important for energy production and maintaining healthy skin and eyes. -
Vitamin B3 (niacin)
Plays a role in energy management, skin health and the nervous system. -
Vitamin B5 (pantothenic acid)
Supports hormone production and helps with stress management. -
Vitamin B6 (pyridoxine)
Important for protein metabolism, the nervous system and the formation of red blood cells. -
Vitamin B7 (biotin)
Known as the 'beauty vitamin', good for hair, skin and nails. -
Vitamin B9 or B11 (folic acid)
Essential for cell division and during pregnancy for the development of the unborn child. -
Vitamin B12 (cobalamin)
Plays a key role in the production of red blood cells and the functioning of the nervous system.
💡 Each B vitamin has its own function, but they often work together and complement each other.
What is vitamin B good for?
Vitamin B is actually a whole family of vitamins. There are eight of them, to be exact. Together they form the so-called vitamin B complex . The different vitamins are involved in different processes in your body, so you will quickly notice when you have a vitamin B deficiency.
Vitamin B is good for:
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More energy
Vitamin B helps your body extract energy from the food you eat.
Not enough vitamin B = not enough "fuel". -
Keeping your brain sharp
B1, B6, B9 and B12 are especially important for your brain and nervous system. They help you concentrate, improve your mood and support your memory. -
Supporting your resistance
Some B vitamins (B6, B9 and B12) ensure that your immune system remains strong. Super handy during busy or stressful periods. -
Healthy skin, hair and nails
Biotin (B7 or B8) is known as the “beauty vitamin” for a reason. It helps your skin glow and keeps your hair and nails strong. -
Production of blood cells
Folic acid and B12 play a major role in the production of red blood cells. Without enough of these, you can quickly feel tired or weak.
What foods contain vitamin B?
Fortunately, vitamin B is found in many different foods. Below I have listed a few good sources of vitamins for you:
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Whole wheat bread and cereals – B1, B3, B5
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Meat, chicken and fish – especially B6 and B12
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Eggs and dairy products – B2 and B12
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Green leafy vegetables (such as spinach) – high in vitamin B9
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Nuts, seeds and legumes – B1, B6 and folic acid
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Fruits like banana and avocado – small amounts of several B vitamins
- Multivit Gummies - the GIMMY Multivit Gummies contain the complete vitamin B complex. Super handy!
💡Please note: vitamin B12 is only found in animal products . Do you eat vegan or almost entirely plant-based? Then supplementation is definitely recommended.
How do you notice a vitamin B deficiency?
A vitamin B deficiency can manifest itself in different ways . Because B vitamins have so many different functions in your body, the symptoms can also be very different.
A few signs to look out for:
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You often feel tired or listless , even when you sleep well.
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You feel irritable, forgetful or depressed.
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You experience a tingling sensation in your hands or feet.
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You have pale skin or bruise easily.
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Your hair is dull and your nails break more easily.
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Your tongue is redder than normal or feels like it is burning .
Sound familiar? Then it would definitely be useful to adjust your diet or supplement intake.
Can you just take vitamin B?
Yes, B vitamins are water soluble , which means that your body excretes the excess through your urine. So, in principle, you cannot overdose on vitamin B.
However, it is smart to use supplements responsibly:
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If you're not sure which B vitamin you need, go for a balanced B-complex .
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Take the correct dose . This is often indicated on the packaging of your supplement.
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Be careful with supplements if you are pregnant or taking certain medications . Always consult a doctor or send an email to info@gimmy.be.