What is the Difference Between the B Vitamins?

You may have found your way here on the search for the mythical "Vitamin B," but like all treasure hunts, there's a little twist at the end. What is Vitamin B? There is no “Vitamin B,” but rather a collection of eight different yet essential B Vitamins that have different roles in the body but are all needed to support your body’s cellular energy metabolism.^†

If you’re looking for answers to questions like, “What’s the difference between Vitamin B vs B12?” or, “Which is better, Vitamin B6 vs B12?” you may be interested to find that each of the 8 essential B Vitamins play important roles in the body and are needed daily to support our body’s health.^†

B Vitamins Benefits: A Visual Guide

Supports:	B1 (Thiamin)	B2 (Riboflavin)	B3 (Niacin)	B5 (Pantothenic Acid)	B6 (Pyridoxine)	B7 (Biotin)	B9 (Folate/Folic Acid)	B12 (Cyanocobalamin)
Brain Health†
Energy Metabolism♦†
Nervous System Function†
Vascular Health†
Hair, Skin & Nails†
Red Blood Cell Formation■†
Fatal Development†
Mood Health‡▲†
Stress Response★†

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Reference: National Institutes of Health, Office of Dietary Supplements, Health Professional Fact Sheets

• ♦ Helps convert food into cellular energy†
• ■ Important for proper red blood cell formation†
• ‡ Supports the production of SAM-e, which is important to mood health†
• ▲ Adequate vitamin B12 status helps support a healthy mood†
• ★ Supports the body's natural stress response†

†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.

All eight B Vitamins are needed every day, but in this article, we will drill down into Vitamin B 1, Folic Acid, Vitamin B6, and Vitamin B12 to understand what these four do and how they work together.

How B Vitamins Work Together

B Vitamins aren't chemically similar, but we put them into one big group because of their inter-related coenzyme functions.[1] Translated, that means B Vitamins are B Vitamins because they work together; otherwise, they'd all be separate!

But how exactly do they work together? All B Vitamins play a role in the conversion of the food we eat into cellular energy. Each B Vitamin plays an important role in the cellular processes that produce energy, helping our body metabolize carbohydrates, proteins, and fats into usable energy known as ATP, or Adenosine Triphosphate, the form of energy used by all the cells in our body.^†

Beyond their role in cell metabolism, Vitamins B1, B6, B9, and B12 serve other functions in the body. While the B Vitamins work well together because of their similarities, we'll break down what makes each of these four unique.^†

Vitamin B1 (Thiamin)

Like all B Vitamins, Vitamin B1 Thiamin helps convert food into cellular energy. Along with that, Vitamin B1 helps support nervous system function and healthy aging.^†

But where do we get Vitamin B1 in our diet? Vitamin B1 is found in spinach, milk, cauliflower, nuts, seeds, and legumes like beans and lentils. Some good sources of Vitamin B1 are pork and whole grains like fortified enriched breads and cereals.

Vitamin B6 (Pyridoxine)

What is Vitamin B6? Vitamin B6 is also known as Pyridoxine. The benefits of Vitamin B6 are its support for protein, carbohydrate, and fat metabolism, and its role in proper red blood cell formation. Our red blood cells require the protein hemoglobin to form correctly, and Vitamin B6 is needed to convert Iron into this essential protein.[2]^†

B6 can be found in chicken, turkey, salmon, tuna, bananas and potatoes.

Vitamin B9 (Folic Acid)

Folic Acid is a form of Vitamin B9 that helps support cellular energy production and nervous system function. Alongside Vitamin B6 and Vitamin B12, B9 is part of a trio of B Vitamins that are often linked with brain health. These three vitamins work together to help brain and body cells produce SAM-e, which is important for neurotransmitter function and mood health.^†

Vitamin B9 is also essential for women of childbearing age and pregnant women, as it plays a critical role in the proper development of the baby's nervous system.^†

Folate is the form found naturally in foods like spinach and kale and legumes like lentils and garbanzo beans. Folic acid is the form found in fortified foods and supplements.

Vitamin B12 (Cobalamin)

What is Vitamin B12 good for? Vitamin B12 is necessary for the normal function of the nervous system. Vitamin B12 is essential for the production of the myelin sheath that caps nerve endings, allowing efficient transmission of signals between nerves.[3]^†

Most sources of Vitamin B12 come from meat and dairy products, like beef, eggs, and cheese. However, it's also present in certain fortified plant-based foods like non-dairy milk and nutritional yeast. However, because of the lack of B12 in plant-based foods, Vitamin B12 is important for vegetarians and vegans who may not consume enough from their diet alone.

Approximately 6% of older adults in the United States have a Vitamin B12 deficiency and over 20% have low Vitamin B12 levels.[4] A Vitamin B12 supplement like Nature Made^® Vitamin B12 Softgels can help reduce fatigue for those low in B12.^†

B-Complex

While researching B Vitamins, you may have seen something called a B-Complex. A Vitamin B-Complex supplement isn’t one vitamin, but rather a collection of two or more B Vitamins into one convenient supplement.

What is B-Complex good for? That partially depends on which vitamins are included in it. However, because all B Vitamins support our body’s cellular energy metabolism, brain cell function, and are foundational to whole body health, those benefits are common to B-Complex.^†

If you are choosing which B Vitamin supplement to add to your daily routine, “should I take B12 or B-Complex” is a pretty common question to ask. Individual B12 supplementation may be helpful for vegans and vegetarians, due to a lack of plant-based sources of B12 in our diets.

“How much B-Complex should I take daily?” Always consult the suggested use on the package of any supplement for guidance. If you are interested in adding a B-Complex to your supplement routine, or starting or changing a routine in any way, consult with your primary care provider; they are best suited to give you personalized advice.

Check out our B-Complex Collection for a selection of high-quality supplements, like our B-Complex with C Caplets.

When to Consider Supplementing

The best way to provide your body with B Vitamins is through treating yourself to a balanced diet filled with nutrient-rich foods. However, that's not always possible due to dietary restrictions, lack of availability, or other reasons.

If you think that may be the case, consult with your primary care provider or another medical professional about the possibility of supplementation to help you bridge these possible nutrient gaps.

Working with a registered dietitian or nutritionist can help you make conscious choices about your nutrition to provide your body with the daily vitamin and mineral support you need.

Support Your Body with B Vitamins

Now you know the difference between some of the key B Vitamins to help you make an informed decision. When choosing a B Vitamin supplement, look for one with high-quality ingredients. Many of Nature Made^®’s B Vitamin supplements are verified by the United States Pharmacopeia, which test and verifies the ingredients, potency, and manufacturing process of dietary supplements.

Check out Nature Made^®’s B Vitamins Collection for a selection of high-quality supplements including Vitamin B1 Tablets, Vitamin B6 Tablets, Vitamin B12 Softgels, and more, from the #1 Pharmacist Recommended Vitamin & Supplement Brand.*

*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. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
2. Pyridoxine (Vitamin B-6) - Health Encyclopedia - University of Rochester Medical Center. www.urmc.rochester.edu. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=vitaminb-6
3. 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
4. Allen LH. How common is vitamin B-12 deficiency? Am J Clin Nutr. 2009;89(2):693S-6S. doi:10.3945/ajcn.2008.26947A.