Guide to B Vitamins: Natural Sources and Benefits


B Vitamins are essential to your well-being for a variety of reasons. Most attribute the use of B vitamins to help combat stress and/or fatigue, but there are many other uses for the various B Vitamins.

Read on to learn about the different B Vitamins, where to find them and how they can benefit your health.



B1, also known as Thiamine, is found mainly in brewer’s yeast, dairy, egg yolks, whole grains and is best known to enhance brain function, circulation, digestion and energy production. Those with Diabetes and any nerve damage would benefit from taking this B vitamin. 


B2, also known as Riboflavin, is found in almonds, some breakfast cereals, meats and nuts. It is an essential component to antibody production. It helps generate energy and tissue respiration allowing for proper oxygen  and carbon dioxide to flow in your bloodstream. Riboflavin also assists in reducing the effects of stress.


B3, also known as Niacin, is found in beef liver, chicken, broccoli, carrots, eggs fish, nuts, whole wheat. Vitamin B3 is essential for circulation, skin and nerves while also assisting in converting food into energy.
It is important to note that when looking for a supplement it would be best to find a “No-Flush” product. Niacin Flush is a side effect that can happen when one takes large doses of Niacin. It is like having a sunburn and a hot flash all at once!


B5, also known as Pantothenic Acid, is found in poultry, eggs, legumes, mushrooms, royal jelly and whole wheat. B5 is best known to help with stamina and to alleviate stress.


B6, is found in bananas, brown rice, carrots, chicken, eggs, fish, whole grain cereals just to name a few. B6 is best known to assist with the promotion of red blood formation. When your red blood cells are not at an optimal level it can cause Anemia. B6 is also important in sodium-potassium balance thus helping your kidneys work properly. B6 is also good for metabolism and immune function.


B7, best known as Biotin, is found in meat, fish, eggs, fruit, milk, vegetables and nuts. Biotin is best known for its benefits with hair growth, strengthening weak nails and to improve your skin complexion. Biotin is also used to assist with nerve damage.


B9, also known as Folate/Folic Acid, is found in asparagus, brewer’s yeast, fortified grains, leafy grains, rice germ and spinach. This B vitamin is essential in the genetic, metabolic and nervous system process. Hence why it is one of the #1 recommended vitamins for pregnant women! B9 is needed to maintain healthy red blood cells.

Folate occurs naturally in foods while Folic Acid is synthetic. The human body does handle Folic Acid well and many of our bodies are not able to convert the Folic Acid into its active form of Folate. 


B12 is found in Brewer’s Yeast, clams, daily, eggs, fish, and soy. B12 helps prevent anemia and is needed for cell formation, digestion, absorption of food and metabolism. Those with Autoimmune Disease and various intestinal disease i.e. celiac disease, gastrisis,Chrohns Disease would benefit from B12. Along with those suffering from Anemia.


*When taking an additional B Vitamin make sure to not take it at the same time as your multivitamin. When taking any B vitamin your body will only absorb what it needs at that specific time and then flush out the rest! 

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