B Vitamins: What you need to know and how to get enough

B vitamins act like spark-plugs for every engine in your body. They turn the food on your plate into steady energy, help cells with growth and development, support the nerves in our body to function properly, and move oxygen around through healthy blood. They are water-soluble, so your body stores only small amounts. A patchy diet, digestive ups and downs or some common medicines can drain reserves faster than you might think.

In this article, you’ll see what each B vitamin does, early signs of shortage, and simple food and lifestyle tweaks to stay topped up.

What each B vitamin does

There are eight B vitamins, and each one has its own job. Here's a quick guide to what they are and what they do:

B1 (Thiamin): Helps your body release energy from food and supports your nerves and muscles.
B2 (Riboflavin): Helps keep your skin, eyes and nervous system healthy, and turns food into energy.
B3 (Niacin): Supports your skin and nervous system, and helps your body use energy properly.
B5 (Pantothenic acid): Helps make and break down fats and carbohydrates for energy, and supports hormone production.
B6 (Pyridoxine): Helps your brain work properly, supports mood balance, and plays a role in making red blood cells.
B7 (Biotin): Often linked to healthy hair, skin and nails, it also helps your body process fats and carbohydrates.
B9 (Folate): Important role in the production of red blood cells which are needed to transport oxygen around the body. It also helps with the production of DNA and helps with cell growth. It is especially important in pregnancy as it helps with the development of the baby's nervous system.
B12 (Cobalamin): Keeps your nerves and brain healthy and helps your body make red blood cells.

Although these vitamins are grouped together as "B vitamins", they each have a different role so it’s important to get enough of all of them.

Signs you might be low in B vitamins

B-vitamin shortages can sneak up slowly, and symptoms often get mistaken for everyday tiredness or stress. But because these vitamins support your energy, mood, nerves and skin, even small shortfalls can have a noticeable impact. If any of these sound familiar, it may be worth checking your levels.

Tired all the time or feeling foggy
You might be low in vitamin B12 or folate.
Tingling or numb hands and feet
This can happen with low B12 or B6.
Pale skin or shortness of breath
These are often signs of low folate or B12, which can lead to anaemia.
Cracked lips or sore tongue
Vitamins B2 (riboflavin) or B6 might be running low.
Feeling low or irritable
B6 and B12 both support brain chemicals that help regulate your mood.
Brittle nails or thinning hair
These could improve with better intake of B7 and other B vitamins.

Because many symptoms overlap, a blood test is the easiest way to find out what’s missing and take action early.

Who’s most at risk of B vitamin deficiency?

Some people are more likely to become low in B vitamins - either because they’re not getting enough from food, or their body struggles to absorb or use what they eat. Here’s who might be more at risk:

People following vegan or mostly plant-based diets
Vitamin B12 is found mainly in animal products like meat, fish, eggs and dairy. If you don’t eat these regularly and aren’t choosing fortified foods (like some cereals or plant milks), your B12 levels can gradually drop. Fortified foods or supplements are essential for long-term plant-based diets.
Anyone taking certain medications long-term
Some common medicines can reduce how well your body absorbs B vitamins. This includes:
– Proton-pump inhibitors (PPIs) like omeprazole (used for acid reflux), Metformin (used for type 2 diabetes) and some antibiotics. These can interfere with how your stomach or gut absorbs vitamin B12, especially if taken for many months or years.
People with digestive conditions
If you have coeliac disease, Crohn’s disease or another gut-related condition, your body may not absorb nutrients properly - even if your diet is good. These conditions can reduce levels of folate, B12 and other B vitamins without clear warning signs at first.
Pregnant and breastfeeding women
Folate needs go up during pregnancy, especially in the first trimester when it helps prevent birth defects. B12 is also important for a baby's development. If you’re planning to conceive, are already pregnant, or breastfeeding, make sure your intake is high enough through diet and supplements.
People who drink alcohol regularly
Drinking too much can lower your body’s B-vitamin levels in several ways. It affects how nutrients are absorbed, increases how quickly you lose them in urine, and can reduce your appetite for healthy foods. Even if you drink moderately, a poor diet at the same time can raise your risk.
Older adults
As we age, the stomach makes less acid, which is needed to absorb vitamin B12 properly. This means older adults can become low in B12 even if they eat well. Tiredness, memory changes or unsteady walking may be signs to test your levels.
People with high stress or low appetite
B-vitamin needs go up during periods of stress, illness or recovery. If you’ve had a poor appetite, skipped meals, or followed a restrictive diet for a while, your intake may fall short of what your body needs to keep up.

If you fall into any of these groups - or notice symptoms - it’s worth checking your levels through a quick at-home test or by speaking with a healthcare professional.

Best food sources of B vitamins

One of the easiest ways to support your B vitamin levels is through what’s on your plate. You don’t need fancy “superfoods” or supplements - just a mix of simple, everyday ingredients can go a long way. Most B vitamins are found in a wide range of common foods, so the key is variety and balance.

Whether you're cooking at home or grabbing lunch on the go, these tips can help you get enough of the B vitamins your body needs to stay energised and focused.

Everyday food sources that naturally support B vitamin levels

Wholegrains and oats
Choose wholegrain bread, brown rice, wholemeal pasta or porridge oats instead of white or refined versions. These keep the outer layers of the grain, which are packed with B1 (thiamin), B3 (niacin), and folate.
Tip: Look for “wholegrain” or “wholemeal” on food labels when shopping. Toast a slice of seeded wholemeal bread in the morning or swap white rice for brown at dinner.
Lean meats and poultry
Chicken, turkey and pork are rich in B3, B6 and B12. These meats help support energy and nerve health.
Tip: Roast a chicken breast for quick lunches, or stir-fry lean pork strips with veg for an easy midweek dinner.
Eggs and dairy
One egg can offer several B vitamins at once - like riboflavin (B2), pantothenic acid (B5), biotin (B7), and B12. Dairy foods like milk, cheese and yoghurt are also good for B2 and B12.
Tip: Scramble eggs with spinach for a B-vitamin boost, or add natural yoghurt to your breakfast with oats and seeds.
Oily and white fish
Salmon, mackerel, tuna and cod are all good sources of B3 and B12.
Tip: Grill salmon fillets, make tuna salad wraps, or enjoy sardines on toast for an easy and nutritious lunch.
Beans, lentils and chickpeas
These plant-based staples are packed with folate, thiamin and B6 - perfect for anyone eating less meat.
Tip: Add lentils to soups and curries, or make a chickpea salad with olive oil and lemon for lunchboxes.
Green vegetables
Leafy greens like spinach, kale, broccoli and Brussels sprouts are naturally high in folate and riboflavin.
Tip: Lightly steam or stir-fry green veg to keep their nutrients intact. Try adding chopped spinach to omelets or blending it into soups.
Nuts and seeds
Sunflower seeds, peanuts and almonds offer niacin and B6.
Tip: Sprinkle sunflower seeds over salads or yoghurt, or keep a small bag of mixed nuts in your bag for a healthy snack.
Fortified foods
Some plant-based foods are enriched with B12, folic acid, and thiamin - this is especially important for vegans.
Tip: Check labels on plant milks, cereals and nutritional yeast to see which B vitamins they contain. Choose brands that include B12 if you don’t eat meat or dairy.

Cooking tips to keep more of the B vitamins in your meals

Avoid overcooking
B vitamins are water-soluble and can be lost with too much heat or water.
Tip: Steam or microwave vegetables instead of boiling them, and use cooking water in soups or sauces where possible.
Don’t peel too much
A lot of B vitamins live in or just under the skin of fruits and vegetables.
Tip: Keep skins on potatoes, carrots and apples when possible - just give them a good scrub first.
Plan ahead for balance
Getting a mix of protein, wholegrains and veg at each meal helps cover different B vitamins.
Tip: Try “meal prepping” one or two B-rich meals each week - like chilli with kidney beans and brown rice, or stir-fried greens with grilled salmon.

Eating out? Here’s what to choose:

Look for grilled chicken, eggs, oily fish or lean beef - great for B3, B6 and B12.
Swap white bread or wraps for wholemeal or seeded versions.
Add a side salad or cooked greens to boost folate and B2.
Try Mexican, Mediterranean or Middle Eastern dishes, which often include lentils, pulses, and wholegrains.
If you're eating plant-based, ask for dishes made with fortified plant milks or cereals, and include things like hummus, beans, or tofu with veg.

Everyday habits that can help you hold onto B vitamins

Even if you eat well, certain lifestyle habits can affect how well your body absorbs, uses, or stores B vitamins. Some things like stress, alcohol or certain medications can quietly chip away at your levels over time. The good news? A few small changes to your daily routine can make a real difference in keeping your vitamin levels steady.

Go easy on alcohol
Try to stick to no more than 14 units of alcohol a week (that’s about six medium glasses of wine or pints of beer). Drinking too much can block your body’s ability to absorb B vitamins and makes you lose more through urine.
Quit smoking or cut back on vaping
Smoking and vaping create extra stress in the body, which uses up more B vitamins - especially B6 and folate. Cutting down or quitting can help protect your levels.
Watch out for medication effects
Some common medicines such as omeprazole (for heartburn) can lead to lower levels, so it is worth checking with your GP whether you need to stay on this long term.
Manage stress and sleep
When you’re under constant stress or not sleeping enough, your body burns through more B vitamins than usual. Make time for rest, movement and downtime where you can - your energy and focus will thank you.
Think about your life stage
If you’re pregnant, breastfeeding, training hard, or over the age of 60, your needs for B vitamins may be higher. At these times, eating well and checking your levels becomes even more important.

The role of at-home testing

If you’re feeling low on energy, struggling with focus, or just unsure whether your diet is giving you everything you need, at-home testing can give you answers without the need for a GP appointment.

MyHealthChecked offers two simple options to help you check in on your B vitamin status:

Vitamins & Minerals Profile Blood Test
This finger-prick blood test checks your current levels of key nutrients, including vitamin B12 and folate. It shows what’s happening in your body right now, so you can see if you’re low in anything and make changes to your diet or supplement routine. You’ll receive easy-to-read results reviewed by a healthcare professional, with clear advice on what to do next.
Vitamins & Minerals DNA Test
This simple cheek-swab test looks at your genes to see how your body is likely to absorb and process certain vitamins and minerals. It doesn’t measure your current levels - it shows your long-term tendencies. This means you can find out if you’re more likely to need extra support with things like B12 or folate in the future, and take action early.

In summary

B vitamins play a big role in how you feel day to day - from your energy and focus to your mood, skin, and overall health. It’s easy to fall short, especially if your diet is limited, you’re under stress, or your body isn’t absorbing nutrients as well as it should.

With MyHealthChecked’s Vitamins & Minerals Profile Blood Test and Vitamins & Minerals DNA Test, you can take a simple step to find out what your body needs and start making informed choices that work for you.

Reviewed by Dr Dave Nichols

References

1. National Institute for Health and Care Excellence. Vitamin B12 deficiency in over 16s: diagnosis and management (NG239). 2024. Available from: https://www.nice.org.uk/guidance/ng239

2. Devalia V, Hamilton MS, Molloy AM; British Committee for Standards in Haematology. Guidelines for the diagnosis and treatment of cobalamin and folate disorders. Br J Haematol. 2014 Aug;166(4):496–513. doi:10.1111/bjh.12959 PMID:24942828.

3. NHS. B vitamins and folic acid – Vitamins and minerals. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

4. British Nutrition Foundation. Vitamins and minerals – Nutritional Information. 2023. Available from: https://www.nutrition.org.uk/nutritional-information/vitamins-and-minerals/

5. GPnotebook. B6 deficiency. 2018. Available from: https://gpnotebook.com/en-GB/pages/paediatrics/b6-deficiency

6. Khan KM, Jialal I. Folic Acid Deficiency. [Updated 2023 Jun 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535377/