Vitamin B can do so much – the 8 different B vitamins (vitamin B complex) participate in our energy production, the supply of our nervous system, brain activity, as well as in our psyche. But our digestion, muscles, skin, hair and eyes also benefit from the B vitamins.
The vitamin B complex thus includes all the different B vitamins and combines them under one name. Many products now advertise this complex, as it is very healthy for the body, and a deficiency can often have serious consequences. For example, the vitamin B complex is one of the most popular dietary supplements.
And since these vitamins are so versatile, we must not neglect them with a healthy breakfast and a healthy diet. Want to know more? In this blog post, we will answer the most important questions about vitamin B!
What exactly is vitamin B?
Basically, all vitamins are vital substances that the human body cannot produce itself. Thus, we have to absorb these substances through food.
The B vitamins are a very heterogeneous group, so they can differ significantly. And unlike vitamins A, D, E, and K, B vitamins are water-soluble and not fat-soluble. When it comes to vitamin B, the body does not need any additional fat to absorb these substances.
Which foods contain a lot of vitamin B?
Here we have prepared a list of vitamin B foods for you. In the table, you will find all B vitamins, their daily requirements, and the foods in which the vitamin is increasingly found:
| Vitamin B | Daily requirement of an adult | Food |
| Vitamin B1 – Thiamine | 1 – 1.3 mg |
Sunflower seeds
Pine nuts Oatmeal Wild rice Whole-grain tuna products ( porridge , cereal , bread, whole-grain pasta) Legumes (lentils, chickpeas, beans) Potatoes Peanuts Peas |
| Vitamin B2 – Riboflavin | 1.2 – 1.5 mg |
Eggs
Meat & Fish Nuts Mushrooms Dairy |
| Vitamin B3 – Nicotinic acid / Niacin | 13 – 17 mg |
Meat & Fish
Eggs Dairy Mushrooms Wholemeal products ( porridge , cereal , bread, wholemeal pasta) Peanuts Cashew Nuts Wheat Bran Dates Legumes (lentils, chickpeas, beans) |
| Vitamin B5 – Pantothenic acid | Approx. 6 mg |
Offal
Eggs Whole grains (porridge, cereal, bread, whole-grain pasta) |
| Vitamin B6 – Pyridoxine | 1.2 – 1.6 mg |
Yeast
Fish Dairy Corn Soy Green Vegetables |
| Vitamin B7 – Biotin | 30 – 60 µg |
Milk
Egg Yolk Legumes (Lentils, Chickpeas, Beans) Nuts |
| Vitamin B9 – Folic acid | Approx. 0.4 mg |
Spinach
Yeast |
| Vitamin B12 – Cobalamin | Approx. 3 µg |
Meat & Fish
Dairy |
Vitamin B Complex – The 8 B vitamins
The Vitamin B Complex – Today, B vitamins include 8 vitamins. Since it has been found over time that some substances that originally belonged to the B vitamins have no vitamin character, the numbering of the vitamins is not continuous.
The B vitamins today include the following substances:
- Vitamin B1: Thiamine
- Vitamin B2: Riboflavin
- Vitamin B3: Nicotinic acid
- Vitamin B5: Pantothenic acid
- Vitamin B6: Pyridoxine, Pyridoxamine, and Pyridoxal
- Vitamin B7: Also known as Vitamin H or Biotin
- Vitamin B9: Folic acid or Vitamin B11
- Vitamin B12: Cobalamin
What effect does vitamin B have on our body and psyche?
Vitamin B1 (Thiamine) for Strong Nerves
Vitamin B1 is the ideal nerve food. You are probably already familiar with vitamin B1 as a mood vitamin . This is also due to the fact that Thiamine is fundamentally important for carbohydrate metabolism and the associated energy production.
Thus, Thiamine provides us with energy in the form of sugar. In this sense, however, sugar does not represent anything negative – it means important healthy carbohydrates. Healthy carbohydrates are mainly found in oatmeal .
Vitamin B2 (Riboflavin) for Detoxification
Vitamin B2 is perfect for a proper detox cure. This is how vitamin B2 is also called the detoxification vitamin! In addition, it is an important component of enzymes that are needed in energy metabolism. A deficiency of Vitamin B2 can cause growth disorders and lead to inflammation. Skin diseases and mucosal inflammation in particular can then occur.
The best sources of vitamin B2 are milk and dairy products. But meat, fish, eggs, and whole grains also contain a lot of the healthy detox vitamin. The recommended daily dose is 1.2-1.5 milligrams for adults.
Vitamin B3 (Nicotinic Acid / Niacin) for Healthy Cholesterol Levels
Vitamin B3 is essential for maintaining ideal cholesterol levels. Vitamin B3 plays a significant role in fat and cholesterol metabolism. Niacin is involved in regulating blood lipids and cholesterol by establishing a healthy balance between LDL cholesterol (bad cholesterol) and HDL cholesterol (good cholesterol).
Vitamin B5 (Pantothenic Acid) to Heal Wounds
Vitamin B5 promotes regeneration and is therefore crucial for wound healing. In addition, we need pantothenic acid to build up our connective tissues, mucous membranes, hair, and nails. Like the other B vitamins, it is therefore very important in the entire energy metabolism.
Vitamin B6 (Pyridoxine) for Nerves, Brain, and Balanced Psyche
Vitamin B6 regulates central processes in our body. Thus, Vitamin B6 forms messenger substances that are very important for the nerves and fat balance. Vitamin B6 is a water-soluble vitamin, and with adequate nutrition, approximately 100 mg are stored in the muscles. A deficiency is rather rare and usually only occurs in malnutrition.
Vitamin B6 contributes to normal psychological function and normal nervous system function. Vitamin B6 also helps in the breakdown of homocysteine – an increased level of this amino acid is associated with cardiovascular complaints.
Vitamin B7 (Biotin, Vitamin H) for Beautiful Skin, Hair & Nails
If you want beautiful skin, hair, and nails, Vitamin B7 is for you. This is because the vitamin is involved in cell growth and in DNA and protein synthesis. This way, skin and hair can be preserved, and growth can be promoted.
Vitamin B9 (Folic Acid) to Stay Healthy During Pregnancy
Vitamin B9 is an important part of a healthy pregnancy. In the past, Vitamin B9 was referred to as Vitamin B11, and today it is more commonly known as folic acid. Especially women in pregnancy have an increased need for folic acid. It is a cell vitamin that is important for all growth processes involving cell division.
But in order for folic acid to be activated, a particularly important vitamin is necessary: namely, Vitamin B12.
Vitamin B12 (Cobalamin) for Cell Renewal
Vitamin B12 also contributes to cell division and growth. This allows our blood to be re-formed in the body. Vitamin B12 is one of the most important vitamins and should not be neglected!
What are the symptoms and causes of vitamin B deficiency?
As you have already read, the B vitamins are responsible for many areas in our body. Therefore, there may also be various deficiency symptoms. How do you recognize them? For example, symptoms of a vitamin B deficiency include fatigue, loss of appetite, depressed mood, insomnia, and susceptibility to infection.
Our nervous system can also suffer from too little vitamin B. [1] This can often lead to pain and sensory disturbances. Other signs of undersupply may include inflammation and changes to the skin and mucous membranes.
This all sounds worse now than it really is. Vitamin deficiency is not easy to diagnose, as there are many different deficiency symptoms, but if you suspect it, you can simply have your blood values checked by a doctor!
And what can be the cause of a vitamin deficiency? Malnutrition is the most common. That's why you should eat at least 5 servings of fruits and vegetables per day!
Prevent vitamin B deficiency with oatmeal and porridge!
Vitamin B is mainly found in whole grains! That's why a nutritious, hot breakfast with oatmeal is the ideal start to the day! For example, you can prepare a delicious porridge and top it with nuts . This gives you twice as much vitamin B!
You can easily do that with Overnight Oats ! You can prepare them the night before and top them with fresh fruit in the morning, and your healthy breakfast will be prepared very quickly!
A very vitamin-rich recipe is our oatmeal breakfast with yogurt and berries:
Oatmeal Breakfast with Yogurt & Banana
Accessories
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Bowl or (lockable) glass
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Spoon
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Knife
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 100 g yogurt or plant-based alternative
- 1 banana
Toppings
- 1 handful of blueberries
- 1 tsp. peanut butter
Preparation
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Put the oatmeal (about 4 tbsp) and yogurt in a bowl or glass and mix the two ingredients well.
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Cut the banana into thin slices and mix them in.
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Place the oatmeal-yogurt mixture covered in the refrigerator and let it swell for at least an hour. Our tip: Just mix it in the evening and soak it in the fridge overnight. This saves time!
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Take your breakfast out of the fridge and add a splash of peanut butter and blueberries. Done!
Nutritional values
Which vitamin B is good for the nerves?
If you often struggle with stress, you should ensure that you consume plenty of vitamin B. For example, vitamin B2 protects cells from oxidative stress. Vitamins B2, B3, B6, and B12 (along with vitamin C) help reduce fatigue. And vitamins B1, B3, B6, B7, B12 (and vitamin C) contribute to normal mental function.
It is best to eat a vitamin B-rich breakfast with whole grains , dairy products, and nuts in the morning. Our porridges and cereals are very suitable for this because oatmeal, in particular, is a great vitamin-rich breakfast base! In addition, they keep you full for a long time, your nerves are strengthened, and nothing stands in the way of a stress-free morning.
Is it possible to overdose on vitamin B?
Whether you can overdose on vitamin B can be answered very easily: Overdose is excluded through normal food intake. If there is an excess of vitamin B, it is usually excreted via the kidneys. So you don't have to worry about it!
If an overdose occurs, it is only from excessive intake of dietary supplements. So if you want to take supplements, check with your doctor beforehand, and nothing can go wrong!
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[1]Shipton, Michael J ; Thachil, Jecko : Vitamin B12 deficiency – A 21st-century perspective. In: Clinical Medicine , Royal College of Physicians (2015), pp. 145–150
Frequently Asked Questions
What is vitamin B good for?
Vitamin B is needed for many different bodily functions. The vitamin B complex contributes to normal body function and keeps you healthy.
Which fruits and vegetables contain a lot of B vitamins?
Legumes, nuts, but also spinach or other green vegetables contain the valuable B vitamins. That's why you should try to maintain a balanced diet as much as possible! If you eat enough different foods, you will not have a vitamin B deficiency.
Where is a lot of B vitamin contained?
In animal products such as fish and meat, as well as in dairy products. In addition, there is a lot of vitamin B in legumes and vegetables. That's why a balanced diet is important!
How does a vitamin B deficiency manifest itself?
You usually notice a vitamin B deficiency in fatigue, rapid fatigue, and performance deficit. Normally, however, a healthy person who eats a neat and balanced diet is not deficient in the various B vitamins.
When should you take B vitamins?
Vitamin B complex should only be taken in case of deficiency. In the best case, B vitamins should be taken in the morning, as they increase energy and performance.
What is Vitamin B Complex good for?
Vitamin B complex contributes to normal body function, keeps you healthy, and protects against many diseases. Especially with a deficiency, you should pay attention to achieving a balanced diet because a balanced diet actively prevents a vitamin B deficiency!
Does it make sense to take vitamin B complex?
Vitamin B complex can serve well as a supplement, but the dosage should be kept in mind. Excessive intake of vitamin B can also be detrimental to health.
When to take Vitamin B Complex?
If there is a deficiency, vitamin B complex should be taken on an empty stomach, as they are best tolerated. The body can actively absorb the substances and does not yet have to struggle with other body activities or digestive measures.
