What are B vitamins?
B vitamins are 8 water-soluble nutrients that play a key role in the body's functions. They do not accumulate in the body and must be obtained daily from food or supplements. In 2026, B vitamin deficiency remains one of the most common health issues—especially among vegetarians, vegans, and people with chronic stress. Read more about the role of B vitamins in stress in the article B Vitamin Complex: Energy, Nerves, and Stress — A Complete Guide.
All 8 B vitamins: functions and sources
| Vitamin | Main function | Food sources |
|---|---|---|
| B1 (thiamine) | Energy metabolism, nervous system function | Whole grains, legumes, meat |
| B2 (riboflavin) | Skin health, vision, metabolism | Dairy products, eggs, meat |
| B3 (niacin) | Microcirculation, cholesterol, energy | Fish, mushrooms, peanuts |
| B5 (pantothenic acid) | Hormone synthesis, skin health | Avocado, broccoli, chicken |
| B6 (pyridoxine) | Immunity, serotonin, homocysteine | Bananas, chickpeas, potatoes |
| B7 (biotin) | Hair, nails, skin | Eggs, almonds, salmon |
| B9 (folic acid) | Reproduction, blood formation, DNA | Spinach, asparagus, broccoli |
| B12 (cobalamin) | Nervous system, blood formation, DNA | Meat, fish, eggs (only animal sources) |
Symptoms of B vitamin deficiency
- Chronic fatigue, irritability, bad mood
- Skin problems, hair loss, brittle nails
- Poor memory, decreased concentration
- Numbness, pale skin
- Tremors, numbness in the limbs
- In severe cases of B12 deficiency: anemia, walking difficulties
Who is at risk?
- Vegetarians and vegans (especially B12)
- Women over 40
- Pregnant women (B9 needs double)
- People with chronic stress
- Those who take metformin (reduces B12 absorption)
How to properly take B vitamins?
B vitamins are best absorbed during meals. Most of them are water-soluble, so excess is not stored. The recommended course is 1–3 months with breaks. For details on vitamin B6 and its dosage, read the article Vitamin B6 (pyridoxine): a complete guide — benefits, deficiency, norms, and how to choose a supplement.
Tibetan Formula products with B vitamins
In Tibetan Formula products, B vitamins are part of complexes:
- Maksideryl — vitamins for hair, skin, and nails, contains biotin (B7) and other B vitamins.
- Femimax — multivitamin complex for women's health with a full spectrum of B vitamins.
- Semar — multivitamins for heart and blood vessels, includes B6, B9, and B12 for homocysteine control.
If you are interested in eye health, check out the article Vitamins for improving vision in adults and children: what really works.
Also read
- B vitamin complex: energy, nerves, and stress — a complete guide
- Vitamin B6 (pyridoxine): a complete guide — benefits, deficiency, norms, and how to choose a supplement
- Vitamins for improving vision in adults and children: what really works
Conclusion
B vitamins are not just supplements but the foundation of energy, nervous system health, and beauty. Regular intake provides your body with everything it needs for a full life.
Author: Andriy Duyko, founder of Tibetan Formula, herbalist with 20+ years of experience.
⚠️ The material is for informational purposes only. It is not medical advice. Consult a doctor.