Vitamin B can do a lot – the eight different B vitamins (vitamin B complex) are involved in our energy production, the supply of our nervous system, brain activity and our psyche. But our digestion, muscles, skin, hair and eyes also benefit from the B vitamins.
The vitamin B complex thus refers to all the different B vitamins and combines them under one name. Many products now advertise this complex because it is very healthy for the body and a deficiency can often have serious consequences. This makes the vitamin B complex one of the most popular dietary supplements.
And because these vitamins are so versatile, we should not neglect them in a healthy breakfast and a healthy diet. Want to know more? In this blog post, we answer the most important questions about vitamin B!
What exactly is vitamin B?
In principle, all vitamins are essential substances that the human body cannot produce itself. So we have to absorb these substances through food.
Discover the Verival breakfast rich in vitamin B here
The B vitamins are a very diverse group, so they don't differ greatly. And unlike vitamins A, D, E and K, the B vitamins are water-soluble and not fat-soluble. This means that the body does not need any fat when taking vitamin B supplements to be able to absorb the substances.
Which foods are high in vitamin B?
We have put together a list of vitamin B-rich foods for you. The table below shows all the B vitamins, the daily requirement and the foods in which the vitamin is found in higher quantities:
| 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, the B vitamins include 8 vitamins. Since it has been discovered over time that some substances originally classified as B vitamins do not have the characteristics of a vitamin, the numbering of the vitamins is not continuous.
Today, the B vitamins 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 our psyche?
Vitamin B1 (thiamine) for strong nerves
Vitamin B1 is the ideal nerve food. You probably already know vitamin B1 as a mood vitamin. There is a reason for this, because thiamine is fundamentally very important for carbohydrate metabolism and the associated energy production.
Thus, thiamine provides us with energy in the form of sugar. However, sugar is not a negative thing in this sense – it refers to important healthy carbohydrates. You can find healthy carbohydrates in oats, in particular.
Vitamin B2 (riboflavin) for detox
Vitamin B2 is perfect for a proper detox. That's why vitamin B2 is also called the detox vitamin! It is also an important component of enzymes that are needed in energy metabolism. A vitamin B12 deficiency can cause growth disorders and lead to inflammation. Skin diseases and inflammation of the mucous membranes can occur.
The best sources of vitamin B2 are milk and dairy products. However, meat, fish, eggs and wholemeal products also contain plenty of this healthy detox vitamin. The recommended daily allowance for adults is 1.2-1.5 milligrams.
Vitamin B3 (nicotinic acid/niacin) for healthy cholesterol levels
Vitamin B3 is essential for ideal cholesterol levels. Vitamin B3 plays a very important role in fat and cholesterol metabolism. Niacin is involved in the regulation of blood lipids and cholesterol by creating a healthy balance between LDL cholesterol (bad cholesterol) and HDL cholesterol (good cholesterol).
Vitamin B5 (pantothenic acid) for wound healing
Vitamin B5 promotes regeneration and is therefore very important for wound healing. We also need pantothenic acid to build our connective tissue, mucous membranes, hair and nails. Like the other B vitamins, it is therefore very important for the entire energy metabolism.
Discover all the B vitamins in a healthy breakfast from Verival
Vitamin B6 (pyridoxine) for nerves, brain and a balanced psyche
Vitamin B6 regulates central processes in our body. For example, vitamin B6 is used to form messenger substances that are very important for the nervous and fat metabolism. Vitamin B6 is a water-soluble vitamin and with a sufficient diet, about 100 mg are stored in the muscles. A deficiency is rather rare and usually only occurs with malnutrition.
Vitamin B6 contributes to normal psychological function and to normal functioning of the nervous system. Vitamin B6 also helps to break down homocysteine – an elevated level of this amino acid is associated with cardiovascular complaints.
Vitamin B7 (biotin, vitamin H) for beautiful skin, hair and nails
If you want beautiful skin, hair and nails, vitamin B7 is for you. This vitamin is involved in cell growth and in DNA and protein synthesis. It can help to maintain skin and hair and promote growth.
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 better known as folic acid. Pregnant women in particular 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 at all, an especially important vitamin is needed. Namely vitamin B12.
Vitamin B12 (cobalamin) for cell renewal
Vitamin B12 also plays a role in cell division and growth. This is how our blood is regenerated in the body. Vitamin B12 is one of the most important vitamins and should not be neglected under any circumstances!
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. That is why there can be various deficiency symptoms. How can you recognise them? For example, vitamin B deficiency can cause tiredness, loss of appetite, depression, insomnia and susceptibility to infections.
Prevent vitamin B deficiency with our Verival breakfast
Our nervous system can also suffer from a lack of vitamin B. [1] This can often lead to pain and sensory disturbances. Other signs of an insufficient supply can include inflammation and changes to the skin and mucous membranes.
It may sound worse than it really is. Vitamin deficiency is not easy to diagnose because 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 cause vitamin deficiency? Malnutrition is the most common cause. That's why you should eat at least 5 portions of fruit and vegetables a day!
Prevent vitamin B deficiency with oats and porridge!
Vitamin B is found mainly in whole grain products! That's why a nutritious, warm breakfast with oats is the ideal start to the day! For example, you can prepare a delicious porridge and top it with nuts. This way you get twice as much vitamin B!
Overnight oats are another easy way to do this! You can prepare them the night before, top them with fresh fruit in the morning and your healthy breakfast is ready in no time!
Our oatmeal breakfast with yoghurt and berries is a recipe that is rich in vitamins:
Discover our vitamin B-rich porridges here!
Which vitamin B is good for your nerves?
If you often struggle with stress, you should make sure you consume plenty of vitamin B. For example, vitamin B2 protects cells from oxidative stress. Vitamins B2, B3, B6, B12 (and vitamin C) help to reduce tiredness. And vitamins B1, B3, B6, B7, B12 (and vitamin C) contribute to normal psychological function.
Discover Verival's wholegrain breakfast here
It's best to eat a vitamin – B-rich breakfast with wholemeal products, dairy products and nuts in the morning. Our porridges and mueslis are ideal for this, as oats in particular are a great vitamin-rich breakfast base! They also keep you full for a long time, strengthen your nerves and ensure a stress-free morning.
Is it possible to overdose on vitamin B?
The answer to whether you can overdose on vitamin B is quite simple: an overdose is impossible through normal food intake. If there is an excess of vitamin B, it is usually excreted through the kidneys. So you don't need to worry about that!
If an overdose does occur, it will only be the result of excessive intake of dietary supplements. So if you want to take dietary supplements, check with your doctor first and you'll be fine!
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- 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 bodily function and keeps you healthy.
Which fruits and vegetables are high in B vitamins?
Legumes, nuts, spinach and other green vegetables contain valuable B vitamins. That's why you should try to keep your diet as balanced as possible! If you eat a wide variety of foods, you won't have a vitamin B deficiency.
Where do you find a lot of B vitamins?
In animal products such as fish and meat, as well as in dairy products. There are also 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 can usually recognise a vitamin B deficiency by tiredness, rapid exhaustion and a lack of performance. However, a healthy person who eats a proper and balanced diet should not have a deficiency of the various B vitamins.
When should you take B vitamins?
Vitamin B Complex should only be taken in the event of a deficiency. Ideally, B vitamins should be taken in the morning, as this will increase your energy and performance.
What is vitamin B complex good for?
Vitamin B Complex contributes to normal bodily function, keeps you healthy and protects against many diseases. Especially if you have a deficiency, you should make sure you have a balanced diet, because a balanced diet actively prevents vitamin B deficiency!
Is it useful to take vitamin B complex?
Vitamin B Complex can serve well as a supplement, but you should keep an eye on the dosage. An excessive intake of vitamin B can also be harmful to health.
When should you take vitamin B complex?
If there is a deficiency, vitamin B complex should be taken on an empty stomach, as it is best tolerated that way. The body can actively absorb the substances and does not yet have to contend with other bodily activities or digestive processes.
