B vitamins support energy metabolism, red blood cells, and nervous system function.
| Vitamin | Name | Role | Common sources |
|---|---|---|---|
| B1 | Thiamin | Carbohydrate metabolism | Whole grains, pork, beans |
| B2 | Riboflavin | Energy release | Dairy, eggs, meats |
| B3 | Niacin | Energy and DNA repair | Meats, fish, grains |
| B5 | Pantothenic acid | Coenzyme A synthesis | Meats, legumes, avocados |
| B6 | Pyridoxine | Amino acid metabolism | Poultry, potatoes, bananas |
| B7 | Biotin | Fat and carb metabolism | Eggs, nuts, seeds |
| B9 | Folate | DNA synthesis | Leafy greens, legumes |
| B12 | Cobalamin | Red blood cells and nerves | Animal foods and fortified products |
