Surprise! There is no actual ‘Vitamin B,’ rather but there are eight water-soluble vitamins, each of which plays an important role in the process of cellular metabolism, which make up what is known as the B-complex vitamin. While vitamin B was once thought to be a single vitamin, research has shown that the eight chemically distinct vitamins may coexist in the same food, but can also be found separately in other food sources in their together also. All may be combined in a supplement known as vitamin B complex, however  individual B vitamins are also available. Each of the Vitamin B vitamins is differentiated by a number, and also has its own name. Some are helpful in preventing or assuaging certain medical conditions, as mentioned below. For instance, you can use Vitamin B to prevent migraines or help with treating sebborhea. See also Vitamin B Complex.
Vitamin B1 – Vitamin B1 is also known as thiamin, is a water soluble vitamin that is essential for healthy neural function and carbohydrate metabolism. The result of a thiamine deficiency in most cases is beriberi, a disease of the nerves and heart. Less severe deficiencies may result in weight loss, confusion, irritability and general malaise. Vitamin B1 is found in small amounts in many sources, including peas, asparagus, cauliflower, yeast, rice, oranges, pork, eggs and potatoes.

Vitamin B2 – Vitamin B2 is also referred to as riboflavin and is an easily absorbed vitamin which plays a key role in maintaining optimum health. Vitamin B2 is necessary for many cellular processes in the body including energy metabolism: fat, carbohydrates, protein and ketones. Popular sources of Vitamin B2 are milk, cheese, liver, legumes, yeast, almonds, rock lobster and soybeans. Riboflavin is easily destroyed by exposure to light, making it somewhat challenging to get this vitamin through whole food sources.

Vitamin B3 – Vitamin B3 is also known as niacin, and is an organic compound derivative of pyridine. It plays an essential role in the metabolic processes of living cells. Vitamin B3 or niacin is especially important for the detoxification of xenochemicals, is important in DNA repair and in the production of steroid hormones in the adrenal gland. Vitamin B3 can be found in many food sources, including animal products such as salmon and other fish, milk and eggs, fruits and vegetables such as carrots, dates, avocados and broccoli, seeds , nuts and whole grain products and some fungi, including brewer’s yeast and mushrooms.

Vitamin B5 – Vitamin B5 is also known as pantothenic acid, and is a water soluble vitamin that is an essential nutrient to sustain life. Vitamin B5 is involved with the synthesis and metabolism of carbohydrates, fats and proteins. Vitamin B5 can be found in a wide variety of food sources, such as cereals, eggs, meat, royal jelly and legumes.

Vitamin B6 – Vitamin B6 is also known as Pyridoxine, although two other compounds are commonly known as vitamin B6, pyridoxal and Pyridoxamine. Vitamin B6 is best known for its ability to balance sodium and potassium in the body, and it also promotes the production of red blood cells. The most popular source of Pyridoxine is dragon fruit, which comes from Southeast Asia.

Vitamin B7 – Vitamin B7 is also known as vitamin H or biotin, and is a water soluble vitamin that plays a role in the metabolism of leucine and fatty acids, and the process of gluconeogenesis. Biotin can be found in a multitude of different food sources but is usually at low concentrations. Royal jelly and brewer’s yeast are the main sources of vitamin B7, although this vitamin is also found in oily seeds, dried yeast, alfalfa, milk, liver, eggs and some vegetables as well.

Vitamin B9 – Vitamin B9 is also known as Vitamin M, Folate or Folic acid, and is a very important nutrient. From pregnant women to anyone desiring optimal health, folic acid is essential. Vitamin B9/folic acid  or folate  can be found in green leafy vegetables like spinach, lettuce and turnips, and also in dried beans, fortified cereals, sunflower seeds, peas, and many other fruits and vegetables. Look for dark, vibrant colors and choose organic produce where possible.

Vitamin B12 – Vitamin B12 is also known as Cobalamin, and is vital in the normal functioning of the nervous system and brain, as well as the healthy formation of blood in the body. Vitamin B-12 plays a role in the metabolism of cells in the body, including cell regulation and synthesis, and energy conversion from fatty acids as well. Natural, whole food sources of vitamin B-12 are generally animal-based, including meat, eggs and dairy products, although there is some debate as to whether supplements such as dulse, algae, seaweed and nutritional yeast contain bio-available vitamin B12. Vegetarians may wish to supplement with vitamin B12.