Vitamin B1

Vitamin B1, or thiamine, helps keep your mind and body healthy. Thiamine ensures, among many things, the nervous system, heart and psyche function normally. Hence, it is commonly known as a “mood vitamin”. If you drink a lot of coffee or black tea, this can inhibit this vitamin from being absorbed.

Vitamin B2 

Vitamin B2, technically known as riboflavin, has many functions. It supports a normal energy metabolism and maintains blood cells. Since these properties are important for various growth processes, among other things, riboflavin is also known as a "growth vitamin“. 

But the positive effect on the eyes are also well known because vitamin B2 helps maintain normal vision. Contained in many foods even after warming, if prepared gently: Although this B vitamin does not tolerate light particularly well, it is relatively insensitive to heat.

Vitamin B3 

Niacin, or vitamin B3, is important for maintaining normal mucous membranes and skin, also helping to reduce tiredness and fatigue. Niacin is found in many foods, however, Niacin found in meat is easier for the body to absorb than from plants. Your body can produce vitamin B3 from the amino acid tryptophan, which is found in soya beans and peas.

Vitamin B5

If you want to stay alert, vitamin B5 (including pantothenic acid) is your friend. Vitamin B5 supports energy metabolism and contributes to the normal synthesis of some neurotransmitters. Neurotransmitters are messengers from nerve cells. Pantothenic acid also helps reduced fatigue and tiredness and contributes to the normal synthesis of vitamin D.

Vitamin B6 

Vitamin B6 ensures a healthy protein balance and cysteine synthesis. Cysteine is an amino acid mainly found in hair and nails. It also contributes to normal nervous system function and helps regulate hormone activity. Vitamin B6 is really a collective term for several chemical substances (pyridoxine, pyridoxal and pyridoxamine) but they all occur together in many foods. Vitamin B6 is sensitive to heat, so foods containing it should be prepared carefully.

Vitamin B7

Vitamin B7 is probably best known to women as “biotin”. It helps maintain normal hair and skin. Since these are so important, biotin is now even found in shampoos. Among other things, vitamin B7 contributes to the healthy metabolism of micronutrients (fat, carbohydrates and proteins) and the energy metabolism.
 

Vitamin B9

Vitamin B9 is water-soluble and primarily known as folate or folic acid, particularly important for pregnant women and women planning to have children. Folic acid plays an important role in growing maternal tissue during pregnancy. Folic acid also has a function in cell division and is indirectly involved in the multiplication of genetic material.

Vitamin B12

Like most vitamins, your body cannot produce vitamin B12 itself, or in technical terms, “cobalamin”. This B vitamin contributes to healthy red blood-cell formation, cell division, normal energy metabolism, while reducing fatigue and tiredness. Lastly, it supports the mental and nervous system functions.

Vitamin B12 is produced by micro-organisms in the soil, which are absorbed by animals. This means you can easily get enough vitamin B12 through animal products. Vegetarians and especially vegans can avoid deficiency by taking vitamin B12 supplements, after consulting a doctor. In addition to medicines, high-dose vitamin B12 supplements are also suitable for this purpose.