Everyone knows that you should get your daily dose of vitamins. They're the not-so-secret ingredient for a happier, healthier life. This alphabet of must-have dietary additions can get a little confusing, though. There's vitamin A, vitamin C, vitamin D, vitamin E, and so on. But wait – what about the B vitamins? Why is there more than one?

Known as the vitamin B complex, this group of compounds are critical for everything from your immune function to energy levels. In fact, incorporating B vitamins for energy into your daily routine is a smart strategy for sustained vitality.

In this guide, you'll find:

• What are B Vitamins?
• Are B Vitamins Good for Energy?
• Recommended Intake of B Vitamins
• How to Add B Vitamins to Your Diet

What are B Vitamins?

The B vitamins are a group of eight water-soluble vitamins linked by their involvement in cellular metabolism and energy production. Because they're water-soluble, they're not stored in your body – the exception being vitamin B12, which is stored in the liver. That means you need to consume them daily for the best effects.

These vitamins act as coenzymes. Enzymes are a special kind of protein that helps speed up chemical reactions – either building a molecule or breaking one down. Coenzymes assist enzymes in catalyzing these biochemical reactions – without which we couldn’t live and breathe. 

For example, vitamin B6 is converted into pyridoxal phosphate by the body, which is involved in the metabolism of amino acids, glucose, and lipids. Meanwhile, vitamin B12 serves as a coenzyme in the metabolism of fatty acids and amino acids, being critical for the synthesis of DNA. 

The B vitamin complex includes:

• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folate and folic acid)
• Vitamin B12 (cobalamin)

I know what you're thinking – why are there no vitamins B4, B8, B10, and B11? Well, originally, they were included; however, we gradually realized these compounds weren't vitamins at all. 

Are B Vitamins Good for Energy?

Absolutely! In fact, there's hardly a cell in your body that doesn't rely on B vitamins for energy in one form or another. Everything from powering your muscles to brain and nerve function is reliant on these eight vitamins.

Now, B vitamins aren't energy in themselves. Your body derives energy from glucose, which we can get from our diet (think sugars and carbohydrates) or by converting other molecules, such as fats and protein, into glucose. Your body then metabolizes glucose, producing the molecule ATP (adenosine triphosphate), which your body uses as a short-term store of energy. (ATP is made in the mitochondrion. That's why it's called the powerhouse of the cell.) 

In fact, vitamin B1 turns the food you eat into ATP – so B vitamins quite literally fuel your body. Think of them like the match – the spark – that ignites the fuel you eat. To generate energy, your body needs a healthy quantity of both. 

But what's the association between the other B vitamins and energy?

Most of these compounds work more indirectly than vitamin B1. For example, vitamin B6 is involved in everything from neurotransmitter synthesis to glucose metabolism. It also helps transform amino acids into glucose (gluconeogenesis) if your body is running low on fuel.

Vitamin B12, on the other hand, facilitates DNA synthesis and the production of red blood cells. People with a vitamin B12 deficiency develop a form of anemia, which means their cells don't receive enough oxygen. The result is tiredness, lethargy, and low energy levels. 

Recommended Intake of B Vitamins

So, B vitamins are critical for your body's energy and functioning. But how much should you consume daily? According to the National Institute of Health, the recommended daily intake for men and women is:

Older adults and people who are pregnant may require higher amounts of B vitamins. Speak to your doctor about possible vitamin B deficiency and increasing your daily intake. 

Moreover, certain medical conditions can limit your body's ability to absorb vitamin B. This includes celiac disease, inflammatory bowel disease (Crohn's disease and ulcerative colitis), HIV, alcohol use disorder, kidney conditions, and rheumatoid arthritis. If you have one of these conditions, consider increasing your daily vitamin B consumption.

How to Add B Vitamins to Your Diet

The simplest way to add more vitamin B for energy into your diet is to eat a wider variety of foods. Some B vitamins are produced in small quantities, such as vitamin B7. However, for all other B vitamins, the body relies on intake from food sources or supplements. 

Here's an overview of the foods associated with each B vitamin:

• Vitamin B1 (Thiamine): Whole grains, pork, beans, lentils, nuts, and seeds.
• Vitamin B2 (Riboflavin): Milk, cheese, leafy green vegetables, liver, almonds, and whole grains.
• Vitamin B3 (Niacin): Meat, poultry, fish, whole wheat bread, brown rice, nuts, and legumes.
• Vitamin B5 (Pantothenic Acid): Avocados, yogurt, eggs, meats, and legumes.
• Vitamin B6 (Pyridoxine): Poultry, fish, potatoes, chickpeas, bananas, and fortified cereals.
• Vitamin B7 (Biotin): Egg yolks, nuts, soybeans, fish, and sweet potatoes.
• Vitamin B9 (Folate): Leafy green vegetables, citrus fruits, beans, peas, and fortified cereals.
• Vitamin B12 (Cobalamin): Animal products like meat, fish, poultry, eggs, milk, and milk products. For vegetarians or vegans, fortified cereals or supplements are recommended.