How Do B-Vitamins Affect Your Energy?

Key Takeaways

  • B-complex vitamins help support your body with energy by breaking down the proteins, carbohydrates, and fats you eat and converting them into energy your body can use.*
  • The primary sources of B-vitamins are meats, seafood, eggs, dairy, and fortified grains. A B-vitamin supplement can help fill nutritional gaps.

B-vitamins certainly give the body energy, but probably not in the way that you think. Taking B-vitamins is not like drinking an energy drink or a double espresso; instead, B-vitamins help convert dietary energy into adenosine triphosphate (ATP), the form of energy that your body uses, carried out by your cells.1 B-vitamins help break down the proteins, carbohydrates, and fats you eat and convert them into energy your body can use throughout the day.

B-complex vitamins are well known for supporting energy metabolism*, but how do they really work?

Let’s dive into what the B-complex vitamins are, if and how they support your energy, and the best places to find them.

What vitamins make up the B-complex?

The vitamin B complex is made up of eight B-vitamins:

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

What are the benefits of B-vitamins?

Each B-vitamin has a unique purpose on a cellular level. Some of the general benefits of B-vitamins include helping with cell development, growth of red blood cells, DNA synthesis and renewal, brain health, fetal development, and energy metabolism.*2

Which foods contain B-vitamins?

Here’s the good news: if you eat a balanced diet, the chances are that you are getting the B-vitamins you need, as most of them are readily found in a variety of foods. Some of the best sources of B-vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy green vegetables, seeds, and fortified foods. 

However, certain B-vitamins – such as B12 – may be more difficult for the body to absorb, inhibiting you from getting the benefits you need. B12 is also found mainly in animal products – although it has also been found in some forms of algae – making it particularly elusive for people who follow plant-based diets. If you think you may be deficient in vitamin B12, do not hesitate to reach out to a healthcare professional.

B1 (thiamin)Meats, fish, whole grains, beans, lentils, green peas, sunflower seeds, and yogurt.3
B2 (riboflavin)Lean beef, pork, dairy milk, fortified cereal and bread, almonds, and spinach.4
B3 (niacin)Poultry, beef, fish, legumes, brown rice, and bananas.5
B5 (pantothenic acid)Beef, chicken, fortified cereals, mushrooms, avocado, potatoes, nuts, seeds, and oats.6
B6 (pyridoxine)Tuna, salmon, chickpeas, poultry, bananas, papayas, and leafy green vegetables.7
B7 (biotin)Eggs, salmon, avocados, pork, sweet potato, nuts, and seeds.8
B9 (folate/folic acid)Leafy green vegetables, beans, peanuts, sunflower seeds, and seafood.9
B12 (cobalamin)Fish, red meat, eggs, poultry, and dairy products.10

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Best B-vitamin supplements

Although B-vitamins are readily found in many different foods, taking a B-vitamin supplement is the easiest way to ensure you’re getting the right amounts of each B-complex vitamin. Let’s take a look at a few of our favorites:

Sundown Dissolvable Vitamin B12 Microlozenges

These cherry-flavored microlozenges are a quick and tasty way to ensure you’re getting the vitamin B12 you need. Using a body-ready form of B12, this formula is also vegan, non-GMO^, gluten-free, and free of artificial flavors.

Sundown Sublingual Liquid B-Complex

Vegan-friendly and non-GMO^, this formula provides a range of B-complex vitamins that help support energy metabolism and a healthy nervous system.*

Sundown Vitamin B12 Timed-Release Tablets

This unique B12 vitamin uses timed-release technology to give you the energy support benefits of B12 throughout your day.* 

Sundown Vitamin B12 Gummies

What tastier way to get your daily dose of vitamin B12 than through raspberry, mixed-berry, and orange-flavored gummies? Each serving of these non-GMO^ and gluten-free gummies offers 500 mcg of vitamin B12 per serving.

Breaking it down

B-complex vitamins are essential for various reasons, including helping to turn the food you eat into energy. Although B-vitamins will not give you the burst of energy a caffeinated drink will, they will help support sustained, healthy energy levels throughout your busy day. Most B-vitamins are found in various plant and animal foods, but the easiest way to ensure you are getting enough of each B-vitamin is by taking a B-complex supplement. 

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Sources:
  1. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
  2. https://vc.bridgew.edu/cgi/viewcontent.cgi?referer=https://www.google.com/&httpsredir=1&article=1029&context=mahpls_fac#:~:text=In%20essence%2C%20the%20B%2Dcomplex,%2C%20pantothenic%20acid%2C%20and%20biotin
  3. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
  4. https://www.hsph.harvard.edu/nutritionsource/riboflavin-vitamin-b2/
  5. https://www.hsph.harvard.edu/nutritionsource/niacin-vitamin-b3/
  6. https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/
  7. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/
  8. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/
  9. https://ods.od.nih.gov/factsheets/Folate-Consumer/
  10. https://www.hsph.harvard.edu/nutritionsource/vitamin-b12/

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Sundown®Nutrition site.

ˆApplies to all Sundown Kids Products manufactured after 5/1/20 and Sundown products. Please check back of label for product information.

 

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