B Vitamins
A team of 8 vitamins working together to unlock energy, sharpen focus, and support daily wellbeing
Daily Target:
Varies by vitamin (see specific B vitamin pages)
The B‑vitamin complex comprises eight water‑soluble vitamins (B1, B2, B3, B5, B6, B7, B9 and B12). They help release energy from food, support brain and nerve function, aid red blood cell formation and keep skin and hair healthy. Because each B vitamin has its own recommended intake, there is no single daily target for the group; instead, eating a varied diet with whole grains, vegetables, legumes, nuts, seeds, eggs, dairy and meat will provide adequate amounts. B vitamins are water‑soluble and not stored extensively, so regular intake is important.
Good sources
8 almonds
provides
1.5 µg
1/2 an avocado
provides
80 µg
1 banana
provides
0.4 mg
1/2 cup black beans
provides
169 µg
Brown rice serving
provides
3 mg
1 wedge of cheese (35 g)
provides
0.5 µg
1 chicken breast
provides
22.6 mg
Chickpeas serving
provides
0.6 mg
1 egg
provides
1.1 µg
1 serving of lentils
provides
270 µg
1 glass of milk
provides
1.0 µg
6 mushrooms
provides
0.4 mg
20 peanuts
provides
4 mg
250 g of pork
provides
1.53 mg
1 potato
provides
0.4 mg
1 salmon fillet
provides
3.6 µg
15 spinach leaves
provides
60 µg
1 tbsp of sunflower seeds
provides
0.4 mg
1 sweet potato
provides
2.5 µg
1 portion of tuna (100 g)
provides
2.5 µg
1 slice of wholemeal bread
provides
0.3 mg
4 tbsp of yoghurt
provides
0.5 mg
What the research says
🇬🇧Learn about the B vitamins' key role in your health, the best food sources, and the daily amount to aim for.NHS: vitamin B guide