Three surprising things you need to know about B Vitamins

1. There are many different types of B Vitamin

When it comes to vitamin B we aren’t just talking about one vitamin but eight!

These are:

  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin
  • Pantothenic acid
  • Vitamin B6 (pyridoxine)
  • Biotin
  • Folate (called folic acid when included in supplements)
  • Vitamin B12 (cyanocobalamin)

The B vitamins, biotin, niacin, pantothenic acid, vitamins B1, B2, B6 and B12 all contribute to normal energy-yielding metabolism and in conjunction with folate, are often referred to as the B complex.

It is important to remember you should be able to get the B vitamins you need from eating a varied and balanced diet. However, many of us in the UK still aren't eating as healthily as we should, so getting the recommended amount may be a struggle sometimes.

2. Vitamin B12 is not found naturally in all foods

Vitamin B12 is involved in making red blood cells, has a role in the process of cell division and helps to release energy from food.

B12 is only found naturally in foods from animal sources. Good sources include: meat, salmon, cod, milk, cheese, eggs, so if you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet. However, sources for vegans are therefore limited and a vitamin B12 supplement may be needed.1

Good sources of vitamin B12 for vegans include:

  • Unsweetened soya drinks fortified with vitamin B12
  • Yeast extract such as Marmite or Vegemite, which is fortified with vitamin B12

Other sources of B12 are some fortified breakfast cereals and B12 supplements.2

3. Thiamin cannot be stored in the body so you need it in your diet every day

You should be able to get all the thiamin (also known as thiamine or vitamin B1) you need from your daily diet.

Thiamin is found in many foods including Brown rice, peas, beans and other vegetables, fresh and dried fruit, fortified breakfast cereals, wholemeal or wholegrain breads and cereals, eggs, pork, bacon and liver.3,4.

The amount of thiamin adults (aged 19 to 64) need is 1mg a day for men and 0.8mg a day for women. Thiamin cannot be stored in the body, so you need it in your diet every day. 5

Thiamin contributes to the normal function of the heart. Like the other B vitamins, it also contributes to normal energy yielding metabolism and helps to reduce tiredness and fatigue.

All the vitamins of the B complex variety are water soluble, which means they easily dissolve in water. Unlike the fat-soluble vitamins, water-soluble vitamins are generally not stored in the body. For this reason, you should try to get them regularly from your diet.

You should aim to eat a varied, balanced diet, including at least five portions of a variety of fruit and veg each day, with fresh, frozen, tinned, dried or juiced all counting towards your daily quota .

Food supplements should not replace a varied and balanced diet and healthy lifestyle, however if you sometimes struggle to eat as healthily as you’d like and need support to get your recommended intake of vitamins and minerals, VÖOST can help fill in the gaps.

VÖOST Performance Vitamin B+ contains Vitamins B1, B2 and B12 which contribute to normal energy yielding metabolism and a reduction in tiredness and fatigue when consumed in their recommended daily amounts.

All VÖOST products contain no added dairy, lactose or yeast and are simply added to 200ml of water and enjoyed.