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Benefits of B Vitamins, Plus Daily Values and Supplementation

By Joe Boland

December 17, 2024

B vitamins are essential nutrients that play a vital role in maintaining good health and well-being. These water-soluble vitamins help convert food into energy, support brain health and promote overall wellness.

Because your body doesn’t store most B vitamins, you need to consume them regularly through your diet or supplements.

Let’s dive in to the world of B vitamins to explore their benefits, sources and how much you need daily.

As always, you should consult your healthcare professional prior to beginning any new diet or lifestyle regimen

What are B vitamins?

B vitamins are a group of eight distinct vitamins, each with unique functions but collectively contributing to energy production, brain health and overall body maintenance.

The eight B-complex vitamins are:

1. B1/thiamine

2. B2/riboflavin

3. B3/niacin

4. B5/pantothenic acid

5. B6

6. B7/biotin

7. B9/folate

8. B12

Together they’re often referred to as the "B complex" vitamins and are vital for helping to promote overall health and ensuring you don’t come up short on them.

Daily values for each B vitamin

Daily values (DVs) are standardized amounts set to meet the nutritional needs of most people. See below for the recommended DVs for each B vitamin, according to the U.S. Food and Drug Administration.

Unsurprisingly, many B vitamins are also among the best vitamins for women to take and double as some of the best supplements for women.

1. Vitamin B1 (thiamine)

Thiamine is vital for energy production and proper nervous system function. It’s been shown to help support:

• Energy

• Nervous system health

• Heart health

Foods rich in vitamin B1:

• Whole grains

• Pork

• Sunflower seeds

• Black beans

• Green peas

Nutrient shortfall: Coming up short on thiamine is rare but can affect some people.

Daily value: 1.2 mg

Supplement: Most multivitamins provide ample thiamine, such as Ancient Nutrition’s Ancient Multivitamin Women's.

2. Vitamin B2 (riboflavin)

Riboflavin helps with energy production and the breakdown of fats and proteins. Its benefits include supporting:

• Energy levels

• Healthy skin and eye health

• Red blood cell production

Foods rich in vitamin B2:

• Milk

• Eggs

• Almonds

• Spinach

• Fortified cereals

Nutrient shortfall: Coming up short on riboflavin is rare but may occur in some people.

Daily value: 1.3 mg

Supplement: Most multivitamins contain more than 100% of the daily value of riboflavin, including AN’s Ancient Multivitamin Men's.

3. Vitamin B3 (niacin)

Vitamin B3 is essential for energy production and maintaining healthy skin, nerves and digestive system function. It's been shown to help support:

• Energy

• Healthy skin

• Balanced cholesterol levels

• Brain health

Foods rich in vitamin B3:

• Chicken breast

• Tuna

• Salmon

• Brown rice

• Peanuts

Nutrient shortfall: Coming up short on niacin is rare in developed countries but can occur in people whose diet is not nutritionally adequate.

Daily value: 16 mg

Supplement: Many multivitamins provide close to the daily value of niacin, including AN’s Ancient Multivitamin Women's 40+.

4. Vitamin B5 (pantothenic acid)

Vitamin B5 is crucial for synthesizing and metabolizing fats, proteins and carbohydrates. It's been shown to help support:

• Energy production

• Hormone synthesis

• Healthy skin and hair

• Energy levels

Foods rich in vitamin B5:

• Avocados

• Sweet potatoes

• Chicken

• Mushrooms

• Eggs

Nutrient shortfall: Coming up short is rare because pantothenic acid is widely available in food.

Daily value: 5 mg

Supplement: Most multivitamins cover the daily value of pantothenic acid, such as AN’s Ancient Multivitamin Men's 40+.

5. Vitamin B6 (pyridoxine)

Vitamin B6 supports brain health, healthy immune system function and protein metabolism. It's been found to help:

• Promote brain health

• Support an already healthy immune system

• Produce hemoglobin

• Support a healthy pregnancy

Foods rich in vitamin B6:

• Poultry

• Potatoes

• Bananas

• Fortified cereals

• Chickpeas

Nutrient shortfall: Coming up short on B6 is rare but can be more common in older adults.

Daily value: 1.7 mg

Supplement: Most multivitamins provide ample amounts of vitamin B6, such as AN’s Women's Fermented Multivitamin.

6. Vitamin B7 (biotin)

Biotin plays a key role in the metabolism of fats and carbohydrates and is often associated with skin, hair and nail health. Research has revealed it can help:

• Support healthy hair, skin and nails

• Metabolize macronutrients

• Enhance glucose utilization

Foods rich in vitamin B7:

• Eggs (especially yolks)

• Almonds

• Spinach

• Sweet potatoes

• Broccoli

Nutrient shortfall: Coming up short on biotin is rare but can occur in pregnant women or individuals consuming large amounts of raw egg whites. If you are pregnant or nursing, please consult your healthcare professional.

Daily value: 30 mcg

Supplement: Most multivitamins contain biotin well above the daily value, such as AN’s Men's Fermented Multivitamin.

7. Vitamin B9 (folate)

Folate is essential for DNA synthesis, cell division and supporting a healthy pregnancy. Its benefits include helping support:

• Fetal development

• Hearth health

• Cell division and growth

Foods rich in vitamin B9:

• Leafy greens like spinach and kale

• Lentils

• Oranges

• Asparagus

• Fortified grains

Nutrient shortfall: Coming up short on folate is common in women of childbearing age and pregnant women. If you are pregnant or nursing, consult your healthcare professional.

Daily value: 400 mcg

Supplement: Most multivitamins include folic acid, a synthetic form of folate, or folate, and often provide over 100% of the daily value, such as AN’s Ancient Multivitamin Women's Once Daily.

8. Vitamin B12

Vitamin B12 supports nerve function, red blood cell production and DNA synthesis. According to research, it’s been found to help:

• Support brain and nerve health

• Aid in DNA production

• Support energy levels

Foods rich in vitamin B12:

• Shellfish like clams, crab and lobster

• Beef liver

• Eggs

• Fortified cereals

• Dairy products

Nutrient shortfall: Coming up short on vitamin B12 is common, especially in older adults and vegans.

Daily value: 2.4 mcg

Supplement: Most multivitamins provide over 100% of the daily value of vitamin B12. You can also take AN's Ancient Nutrients Vitamin B-12.

For pregnant or breastfeeding women, the DV for each B vitamin actually increases to the following:

• Thiamine/B1: 1.4 mg

• Riboflavin/B2: 1.6 mg

• Niacin/B3: 18 mg

• Pantothenic acid/B5: 7 mg

• B6: 2 mg

• Biotin/B7: 35 mcg

• Folate/B9: 600 mcg

• B12: 2.8 mcg

Vitamin B supplementation

Taking a B-complex supplement — such as Ancient Nutrients Vitamin B Complex — can be a convenient way to meet your daily B vitamin needs, especially for individuals with dietary restrictions or increased needs.

Other supplements that can help you meet your daily B vitamin needs include AN’s:

• Ancient Multivitamin Women's Once Daily

• Ancient Multivitamin Men's Once Daily

• Ancient Multivitamin Women's 40+ Once Daily

• Ancient Multivitamin Men's 40+ Once Daily

• Ancient Multivitamin Prenatal

• Women's Vitality

B vitamins are indispensable for overall health and well-being. Understanding their unique benefits, food sources and daily requirements can help you make informed dietary choices or decide if supplementation is necessary.

Always consult your healthcare provider before starting new supplements.