Vitamin B Guide

B vitamins support energy metabolism and many other essential processes. Learn how the B-vitamin family works and how to choose support that fits your needs.¹

✅ Reviewed by Jamieson's Science Team

Quick Answers

Is Vitamin B one vitamin?

No. Vitamin B refers to a family of eight water-soluble vitamins that have different but often related functions.³

What do B vitamins do?

Depending on the vitamin, they support energy metabolism, red blood cell formation, nervous system function, and other essential processes.¹

What is a B complex?

A B-complex supplement combines several or all eight B vitamins in one product.

Do you need B vitamins every day?

B vitamins need to be consumed regularly, although recommended amounts and the body’s ability to store them vary.²,³

What is Vitamin B?

Vitamin B is a family of eight essential vitamins: thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, biotin, folate, and vitamin B12. They are commonly known as B1, B2, B3, B5, B6, B7, B9, and B12.³ 

 

Each B vitamin has its own functions. Together, they support processes including energy metabolism, nutrient metabolism, red blood cell formation, tissue formation, and normal nervous system function.¹ 

How does your body use B vitamins?

B vitamins support enzymes that help carry out chemical reactions throughout the body. These reactions are involved in energy metabolism, tissue formation, red blood cell production, nervous system function, and the metabolism of nutrients.¹,³ 

Each B vitamin has a distinct role, and they often work alongside one another. They help support normal metabolism, but they do not directly provide energy or “boost” metabolism on their own.¹ 

Which health goals can vitamin B support?

Immune Support

Vitamin B6 and vitamin B12 help maintain normal immune function. Other B vitamins support processes that contribute to overall health.¹

Energy Support

Several B vitamins support energy metabolism and the body’s ability to metabolize nutrients. Vitamin B12 also helps form red blood cells.¹

Prenatal

Folic acid supports normal early fetal development. When taken before conception and during early pregnancy, it helps reduce the risk of neural tube defects.¹,⁵

Everyday Wellness

Different B vitamins support red blood cell formation, nervous system function, tissue formation, healthy skin and mucous membranes, and normal metabolism.¹

How can you get vitamin B every day?

B vitamins are found across many food groups, so variety matters.³ 

  • Choose whole grains: Whole-grain breads, cereals, rice, and other grains provide several B vitamins. 
  • Include protein foods: Meat, fish, eggs, dairy products, beans, lentils, nuts, and seeds provide different B vitamins. 
  • Eat vegetables and leafy greens: These can help provide folate and other essential nutrients. 
  • Look for fortified foods: Some cereals, plant-based beverages, and nutritional yeast have added B vitamins. 
  • Pay attention to vitamin B12: It occurs naturally mainly in animal-derived foods, so people eating little or no animal food may require fortified foods or supplements

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a Vitamin B supplement?

  • Know your goal: A complete B complex or targeted support such as vitamin B12? 
  • Check the label: Review which B vitamins are included, their amounts, and the directions. 
  • Consider your diet: Eating patterns can affect which B vitamins may need more attention. 
  • Avoid unnecessary overlap: Check multivitamins, energy products, and other supplements for B vitamins. 
  • Find the right fit: Choose a tablet, caplet, gummy, spray, strip, or fast-dissolving format. 
  • Look for quality: Check for an eight-digit NPN and testing for purity, potency, and identity. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
Is a B complex the same as vitamin B12?

No. Vitamin B12 is one member of the B-vitamin family. A B-complex supplement contains several or all eight B vitamins.

Will B vitamins give me more energy?

B vitamins support normal energy metabolism, but they do not act like stimulants. Taking more is unlikely to provide additional energy when your intake is already adequate.¹,⁴

Who may have difficulty getting enough vitamin B12?

Older adults, people who eat little or no animal-derived food, and those with certain digestive conditions or surgeries may have difficulty getting or absorbing enough vitamin B12. Some medications can also affect absorption.⁴

Sources
  1. Health Canada. “Multi-Vitamin/Mineral Supplements Monograph.” Natural and Non-prescription Health Products Directorate. Updated June 26, 2026. Accessed July 14, 2026. https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_multivitaminmineral-supplements_english.pdf 
  2. Health Canada. “Dietary Reference Intakes: Reference Values for Vitamins.” Updated November 19, 2025. Accessed July 14, 2026. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html 
  3. National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academies Press; 1998. https://doi.org/10.17226/6015 
  4. National Institutes of Health, Office of Dietary Supplements. “Vitamin B12: Fact Sheet for Health Professionals.” Updated July 2, 2025. Accessed July 14, 2026. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ 
  5. Health Canada. “Prenatal Nutrition Guidelines for Health Professionals: Folate Contributes to a Healthy Pregnancy.” Accessed July 14, 2026. https://www.canada.ca/content/dam/hc-sc/migration/hc-sc/fn-an/alt_formats/hpfb-dgpsa/pdf/pubs/folate-eng.pdf 
  6. National Institutes of Health, Office of Dietary Supplements. “Vitamin B6: Fact Sheet for Health Professionals.” Updated June 16, 2023. Accessed July 14, 2026. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/