Does Vitamin B Give You Energy?

Jan 03, 2024 EnergyVitamin B 4 MIN

Does Vitamin B Give You Energy?

Why is Vitamin B important for our bodies? Does Vitamin B give you energy? You find yourself asking this question, but here's a twist you might not see coming: there's no such thing as Vitamin B! What you might know as "Vitamin B" is actually a collection of eight different water-soluble vitamins known as B Vitamins. Each of these 8 B Vitamins is unique with its own benefits, but overall, B Vitamins provide energy metabolism support by helping to convert the food you eat into cellular energy. Together, these vitamins are known as a B-Complex supplement! We've put together a list of all the different B Vitamins and how they can help support you!

What Are the 8 B Vitamins?

B Vitamins are a collection of 8 water-soluble vitamins. That might seem like a lot to keep track of, but don't worry! When you take it one at a time, you'll find understanding your B-Complex may Be-Simple.

Vitamin B1 – Thiamin

Our first B Vitamin is found in a number of foods, though it is particularly rich in whole grains and legumes like beans and lentils.[1] Thiamin has several benefits in the body; along with helping to convert food into cellular energy like other B Vitamins, it also helps support nervous system function. Nature Made offers Vitamin B1 100 mg Tablets for those looking to supplement their daily Thiamin intake.†

Vitamin B2 – Riboflavin

Vitamin B2 has one of the more fun names to say of the B Vitamin collection. Dietary sources of Riboflavin include dairy, eggs, fortified breakfast cereals, almonds, fish and chicken.[1] Riboflavin supports cellular energy production by helping to convert food into cellular energy.†

Vitamin B3 – Niacin

Nice! Niacin is known as Vitamin B3, and you may notice it listed on the boxes of fortified breads and cereals. In addition to fortified cereals, niacin is also found in poultry and fish, which is good because it helps support regular nervous system function.[1]†

Vitamin B5 - Pantothenic Acid

Wait, shouldn't there be a vitamin be-fore this one? There's actually no vitamin designated B4, so we hop on over to B5, Pantothenic Acid, which is found in meats like chicken and pork, along with plant sources like avocado, sweet potato, and lentils![1] Vitamin B5 supports normal adrenal function, along with the synthesis of the stress hormone cortisol. It supports the body's natural stress response.†

Vitamin B6 – Pyridoxine

Like other B Vitamins, Vitamin B6 helps convert food into cellular energy. But Vitamin B6 does more than just that! Vitamin B6 supports the production of neurotransmitters like GABA that are needed for mood health.†

Vitamin B7 – Biotin

This B Vitamin is found in eggs, fish, and soybeans, but you can easily find a range of Biotin supplements.[1] Biotin is a skin support nutrient, and many people looking to support healthy skin and hair seek Biotin supplementation. Nature Made® Hair-Skin-Nails Gummies provide 2500 mcg of Vitamin B7 to support healthy hair, skin, and nails.†

Vitamin B9 – Folate

Mostly found in leafy greens, and legumes, Folate is also readily available in its synthetic form, known as Folic Acid in fortified breads and cereals.[1] Folate or Folic Acid is especially important for pregnant women or women of childbearing age, as it helps support the development of the baby's nervous system. Nature Made® Prenatal Multivitamin Tablets are specially formulated with Folic Acid and key nutrients to support baby's development and mom's overall health.†

Vitamin B12 – Cobalamin

Last but not least, Vitamin B12 is found in clams, oysters, extra-lean beef, seafood, eggs, milk, yogurt, chicken, cheese, and miso. Because most dietary sources of Vitamin B12 are animal products, Vitamin B12 is an essential supplement for vegetarians and vegans who may not consume enough from their diet alone. Nature Made® Vitamin B12 1000 mcg Fast Dissolve Tablets help reduce fatigue for those low in Vitamin B12.†

How Do B Vitamins Affect Energy Levels?

So, now that you know all the different B Vitamins, instead of asking, "Does Vitamin B give you energy?" you're asking, more accurately, "Do all B Vitamins give you energy?" B Vitamins play a vital role in your body's metabolic process, or metabolism. Your metabolism is how your body takes in what you eat, processes it, and turns it into what your body needs. As part of their role in this process, B Vitamins are needed to help to convert the food you eat into cellular energy. For example, Thiamin (Vitamin B1) is necessary to complete biochemical steps in the Krebs (or Citric Acid) Cycle (if that sounds familiar, you may have learned about it in biology class) to supply your nervous system with energy in the form of ATP (bio class again!).[2] This is known as cellular energy, which you can learn more about here!

Vegetarians and vegans may experience low energy or fatigue if they do not consume enough Vitamin B12 in their plant-based diet. Approximately 6% of older adults have deficient levels of Vitamin B12, and over 20% have low levels. A Vitamin B12 supplement may help reduce fatigue associated with Vitamin B12 deficiency if you are in either of those sections of the population.†

How to Choose Vitamin B Supplements

Before you start taking either Vitamin B Complex or specific B Vitamin supplements, consider if you fall into populations more likely to benefit from supplementation. Folic Acid, Vitamin B9, is an especially important B Vitamin for women of childbearing age and pregnant women, which is why Nature Made® Prenatal Multivitamin Folic Acid + DHA Softgels are specially formulated with a daily 800 mcg of Folic Acid to help support the baby's nervous system.

Vegans and strict vegetarians may not consume enough Vitamin B12 from their diet alone and may want to consider a supplement.†

Nature Made® Vitamin B12 Time Release tablets, which extend vitamin absorption by the body so you can get the support you need all day long.†

For all-around B Vitamin support, Nature Made® Super B Energy Complex includes all 8 B Vitamins to help convert the food you eat into cellular energy. When you choose Nature Made®, you're choosing the #1 Pharmacist Recommended Vitamin & Supplement Brand.*†

Tips for Taking Vitamin B Supplements

We recommend you take your daily supplements with water and a meal. For more tips on taking supplements, check out our blog "When is the Best Time to Take Vitamins & Supplements?"

*Based on a survey of pharmacists who recommend branded vitamins and supplements


† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.


References

  1. U.S. Department of Agriculture. FoodData Central. Usda.gov. https://fdc.nal.usda.gov/
  2. Calderón-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020;26(1):5-13. doi:10.1111/cns.13207

    Authors

    Graham Morris

    NatureMade Copywriter

    Graham has a degree in film with a focus on screenwriting from the University of California, Santa Cruz. He enjoys learning new things and finding the best, most engaging way to communicate them to a wide audience. Graham appreciates simplicity in life and nutrition, and wants to find the easiest, no-stress ways to stay healthy.

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    Sandra Zagorin, MS, RD

    Science and Health Educator

    As a member of the Medical and Scientific Communications team, Sandra educates healthcare professionals and consumers on nutrition, supplements, and related health concerns. Prior to joining Pharmavite, Sandra worked as a clinical dietitian at University of Chicago Medicine in the inpatient and outpatient settings. Sandra received her Bachelor of Science degree in Nutritional Science, with minors in Spanish and Chemistry from the University of Arizona in Tucson, AZ. She earned her Master of Science degree in Clinical Nutrition from RUSH University in Chicago, IL. As part of her Master’s program, Sandra performed research on physical activity participation and correlates in urban Hispanic women.

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