This list includes 8 Vitamins that start with B, from “B1” to “Biotin”. These B vitamins are water-soluble nutrients that support energy metabolism, nerve function, and skin health, and they appear in whole foods, fortified products, and supplements.
Vitamins that start with B are members of the B‑complex, each playing specific roles in metabolism and cell function. Notably, discovery of thiamine (B1) followed beriberi outbreaks, showing how B vitamins shaped public health responses.
Below you’ll find the table with Vitamin, Benefit, Primary food sources, and Recommended Daily Intake (RDI & source).
Vitamin: Names each vitamin so you can quickly identify which B nutrient the row covers and how it’s labeled.
Benefit: Brief summary of main health roles, so you can see why the vitamin matters for wellbeing.
Primary food sources: List of 3–5 foods where the vitamin is concentrated, helping you plan meals or compare options.
Recommended Daily Intake (RDI & source): Typical intake values with age and gender caveats, plus the cited authoritative source for each recommendation.
Vitamins that start with B
| Name | Also known as | Typical RDI (adults) | Primary food sources | Description |
|---|---|---|---|---|
| B1 | Thiamine (vitamin B1) | Men 19–50: 1.2 mg/day; Women 19–50: 1.1 mg/day (NIH) | Pork; Fortified cereal; Sunflower seeds; Beans | Essential for energy metabolism and nerve function; helps convert carbohydrates into usable energy and supports the nervous system. |
| B2 | Riboflavin (vitamin B2) | Men 19–50: 1.3 mg/day; Women 19–50: 1.1 mg/day (NIH) | Milk; Eggs; Beef liver; Fortified cereal | Supports energy production, healthy skin and eyes, and acts as a cofactor in antioxidant reactions. |
| B3 | Niacin (vitamin B3) | Men 19–50: 16 mg NE/day; Women 19–50: 14 mg NE/day (NIH) | Chicken; Tuna; Turkey; Peanuts; Fortified cereal | Important for energy metabolism, DNA repair and skin health; high pharmaceutical doses can lower cholesterol. |
| B5 | Pantothenic acid (vitamin B5) | Adults: 5 mg/day (AI) (NIH) | Chicken; Beef liver; Avocado; Mushrooms; Eggs | Required to make coenzyme A, vital for energy production, fatty acid synthesis and hormone creation. |
| B6 | Pyridoxine (vitamin B6) | Adults 19–50: 1.3 mg/day (NIH) | Salmon; Chicken breast; Potatoes; Bananas; Chickpeas | Involved in amino acid metabolism, neurotransmitter synthesis and red blood cell formation; supports brain and immune function. |
| Biotin | Vitamin B7 | Adults: 30 µg/day (AI) (NIH) | Egg yolk; Liver; Almonds; Peanuts; Soybeans | Needed in small amounts for carbohydrate, fat and protein metabolism and often linked to healthy hair, skin and nails. |
| B9 | Folate (folic acid; vitamin B9) | Adults: 400 µg DFE/day (NIH) | Spinach; Lentils; Fortified cereal; Liver; Asparagus | Essential for DNA synthesis, cell division and crucial during pregnancy to reduce risk of neural tube defects. |
| B12 | Cobalamin (vitamin B12) | Adults: 2.4 µg/day (NIH) | Clams; Beef liver; Salmon; Fortified cereal; Milk | Needed for red blood cell production, nerve function and DNA synthesis; primarily found in animal-derived foods. |