What are B vitamins and why do we need them?
By Laura Tilt, dietitian Thiamine (vitamin B1) Your body uses thiamine to convert carbohydrates into energy, helping to fuel your brain and muscles. It’s a key player in keeping your brain, nervous system and heart functioning normally. In the UK, the recommended daily intake is 1mg for men and 0.8mg for women, but the more carbs you eat, the more thiamine you’ll need. Most people can get enough from a healthy, balanced diet. In the UK, B1 deficiency is rare and usually linked to alcohol dependence or conditions that stop your body absorbing it. Good sources of thiamine include: Wholegrain foods like wholemeal pasta and oatsPeas, beans and lentilsRed meat like beef and porkFishNuts and seedsFortified breakfast cerealsYeast extract Wholegrain foods like wholemeal pasta and oats Peas, beans and lentils Red meat like beef and pork Fish Nuts and seeds Fortified breakfast cereals Yeast extract Most of the thiamine found in grains, like wheat, is stored in the bran – the fibre-rich outer layer. When grains are milled (to make white flour, for instance), the bran is removed. As a result, up to 50% of thiamine is lost. That’s why wholegrain options, like wholemeal bread and pasta, are better sources than white alternatives. Recipes with vitamin B1 Healthy spaghetti bologneseRed lentil dahlNutty oat energy bars Healthy spaghetti bolognese Healthy spaghetti bolognese Red lentil dahl Red lentil dahl Nutty oat energy bars Nutty oat energy bars Riboflavin (vitamin B2) Riboflavin helps convert proteins, fats and carbohydrates into energy, but also acts as an antioxidant, protecting cells from free radicals. Free radicals are unstable molecules that can damage other cells. They’re made as by-products of normal metabolism and exercise, as well as influences outside the body like cigarette smoke, sunlight and pollution. This means B2 helps support our bodies in lots of ways, including helping to keep our skin and eyes healthy. Although it’s very achievable to get enough B2 from a healthy balanced diet, data from the National Diet and Nutrition survey (a large, rolling survey of nutritional status of people in the UK) found that 1 in 10 women aren’t meeting the recommended intake. Good sources of riboflavin include: EggsLean meatsMilk and milk products like yoghurtFortified breakfast cerealsYeast extractNutritional yeastPlant milks fortified with B2 Eggs Lean meats Milk and milk products like yoghurt Fortified breakfast cereals Yeast extract Nutritional yeast Plant milks fortified with B2 In the UK, milk and milk products provide almost a third of our riboflavin intakes, while breakfast cereals account for almost 10%. Although riboflavin deficiency is rare in the UK, people avoiding meat, eggs or dairy are more at risk of low intakes. In these cases, fortified breakfast cereals and plant milks, yeast extract and nutritional yeast can help meet requirements. Recipes with vitamin B2 Egg coconut masala curryIndian rice puddingSpicy baked beans on toast Egg coconut masala curry Egg coconut masala curry Indian rice pudding Indian rice pudding Spicy baked beans on toast Spicy baked beans on toast Niacin (vitamin B3) Niacin helps keep your immune and nervous systems ticking over healthily. It also helps look after our skin and mucous membranes, which line our internal organs. It’s uncommon to be deficient in B3, unless there’s alcohol dependency or absorption issues at play. Good sources of niacin include: MeatPoultryFishWholegrainsPeanuts and sesame seedsYeast extractNutritional yeastFortified breakfast cereal Meat Poultry Fish Wholegrains Peanuts and sesame seeds Yeast extract Nutritional yeast Fortified breakfast cereal Recipes with vitamin B3 Peanut butter chickenSpicy salmon rice bowlsVegan pasta bake Peanut butter chicken Peanut butter chicken Spicy salmon rice bowls Spicy salmon rice bowls Vegan pasta bake Vegan pasta bake Pantothenic acid (vitamin B5) Pantothenic acid helps our bodies turn food into energy and break down fats. It’s also involved in producing steroid hormones like cortisol and in keeping our skin in decent shape. There’s no official guidance for pantothenic acid intakes in the UK, but in Europe, the recommended intake is 5mg per day. Pantothenic acid is found in a wide range of animal and plant foods, meaning most people consume enough. Particularly good sources of pantothenic acid include: EggsMilkAvocadosGreen leafy vegetablesMeatWholegrainsSunflower seedsFortified breakfast cerealsMixed nuts Eggs Milk Avocados Green leafy vegetables Meat Wholegrains Sunflower seeds Fortified breakfast cereals Mixed nuts Recipes with vitamin B5 Avocado eggsStuffed chicken breastsRoasted nuts Avocado eggs Avocado eggs Stuffed chicken breasts Stuffed chicken breasts Roasted nuts Roasted nuts Biotin (vitamin B7) Biotin also throws its weight behind turning food into energy, as well lending a hand to maintain our hair and skin health. In the UK, there’s no official recommended intake for it. Some types of gut bacteria can make vitamin B7, which is thought to help to meet the body’s needs. Good sources of vitamin B7 include: Meat and poultrySalmonEgg yolkAvocadoCheeseSweet potatoesNutritional yeastNuts and seeds Meat and poultry Salmon Egg yolk Avocado Cheese Sweet potatoes Nutritional yeast Nuts and seeds Many biotin supplements claim to improve hair, skin, and nails (deficiency is linked to hair loss, flaky skin, and brittle nails), but experts say there’s no strong evidence they benefit healthy adults without a deficiency. Recipes with vitamin B7 Rosemary roasted almondsSatay sweet potato curryEgg muffins Rosemary roasted almonds Satay sweet potato curry Egg muffins Laura Tilt is a registered dietitian with a master’s in public health nutrition and a postgraduate diploma in dietetics. Since qualifying in 2012, she specialised in gastroenterology at London’s UCLH before moving into freelance practice. With over 10 years of experience translating nutrition science into accessible, meaningful advice, Laura’s specialist interests include digestive health, disordered eating, and sports nutrition. Originally published August 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.