Vitamins and minerals: Vitamin B1 to B12

Vitamins and minerals: What they do, where to get them from naturally and their health benefits

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There are four main B vitamins that your body needs and each one has different health benefits.

Vitamin B1

RDA = 1.4 mg
Also known as: Thiamine
What's it good for? It's essential for energy and keeps your nerves in good conditions. It can prevent cataracts and arthritis and can treat depression and memory loss.
What happens if I don't get enough? Lack of Vitamin B1 might cause tiredness, irritability, forgetfulness and depression.
Where can I get it from? Whole grains, sunflower seeds, seafood, bacon, beans, potatoes and nuts.

Food	mg of vitamin B1
1 slice of bacon	0.22
1 large potato	0.294
A bag of sunflower seeds	0.681
A tin of kidney beans	0.266

Vitamin B2

RDA = 1.6 mg
Also known as: Riboflavin
What's it good for? It helps break down protein, fats and carbohydrates. It's also great for your skin, nails and hair as well as your eyesight.
What happens if I don't get enough? Lack of Vitamin B2 might cause itchy eyes, nose, mouth and throat as well as lips and skin.
Where can I get it from? Milk, liver, cheese, green leafy vegetables and fish.

Food	mg of vitamin B2
6 slices of cheddar cheese	0.05
A packet of spinach	0.5
1 fillet of cod	0.1
1 glass of milk	0.3

Vitamin B6

RDA = 2 mg - women taking the contraceptive pill may need more. Speak to your doctor or family planning clinic.
Also known as: Pyridoxine
What's it good for? It helps your body absorb protein and carbohydrates but it also prevents skin conditions and nerve problems.
What happens if I don't get enough? Your skin might become red or inflammed in patches.
Where can I get it from? Fish (especially cod), bananas, chicken, pork, bread, eggs, dried beans, potatoes and milk.

Food	mg of vitamin B6
1 medium banana	0.433
1 large egg	0.061
1 glass of milk	0.098

Vitamin B12

RDA = 1 microgram. There are 1,000 micrograms (mcg) in a milligram.
Also known as: Cobalamin
What's it good for? It makes red blood cells and helps forms nerves.
What happens if I don't get enough? A lack of B12 might make you tired or suffer from breathing difficulties and dizziness.
Where can I get it from? Fish, liver, beef, pork, milk and cheese and salmon. If you're vegan you might struggle to find natural sources of B12 in your diet so you might have to take supplements instead.