Vitamin B1 (Thiamine)
Needed to process
carbohydrates, fat and
protein and forms the fuel
that the body runs on.
Good food sources include:
Brewer's yeast, wheat germ,
oatmeal, whole wheat, bran,
whole brown rice, black
strap molasses, soybeans,
and meats.
Vitamin B2 (Riboflavin)
Needed to process amino
acids and fats and helps us
to produce energy from food.
It helps maintain healthy
skin, nails and hair and aid
red blood cell production.
Good food sources include:
Cheese, milk, green
vegetables and whole grains.
Vitamin B3 (Niacin)
Essential for energy
metabolism and vital to the
health of your nervous and
digestive system.
Good food sources include:
Fish and chicken.
Vitamin B6 (Pyridoxine)
Also helps with maintaining
the nervous system and most
known for it's benefits for
women suffering from
pre-menstrual tension
because of it's effect on
brain chemicals that control
mood and behaviour.
Good food sources include:
Whole grains.
Folic Acid (Folacin)
Works with B12 to form
healthy red blood cells and
necessary for normal
metabolism. Best know for
it's role in reducing the
risk of spina bifida in
unborn babies.
Good food sources include
broccoli and spinach.
Vitamin B12 (Cyanocobalamin)
One of the most important of
the B vitamins, it helps the
digestive system, nervous
system, red blood cell
production and energy
levels. Good food
sources include:
liver, kidney, meats, fish,
dairy products and eggs.
Vitamin 7 (Biotin)
One of the lesser known B
vitamins but still important
in helping the body
metabolise proteins,
carbohydrates and fats and
also helps process glucose.
Also very beneficial to
healthy skin, nails and
hair.
Good food sources include:
Brewer's yeast and nuts.
Pantothenic Acid
Releases energy from food
and also plays an important
role in the function of the
adrenal gland, and in the
formation of antibodies.
Good food sources include
organ meats, brewer's yeast,
egg yolk, whole grain
cereal, chicken, bran, and
nuts.
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