Do you know the importance of B Vitamins for your health? Recent news stories in the media highlight how many people are developing a Vitamin B12 or Folate deficiency.

Exhaustion, low moods and shortness of breath are all symptoms of Vitamin B12 deficiency, and people over 60, along with vegans and vegetarians, are most at risk. In worst-case scenarios, anaemia can develop as a result. The National Institute for Health and Care Excellence (NICE) reported that 6 per cent of the population under 60 is deficient in B12, rising to 11 per cent among vegans.

Animal-based foods such as meat, fish, eggs, milk and cheese are good sources of Vitamin B12, so while cutting them out can have certain health benefits, it’s essential to take a B Vitamin Complex or B12 supplement to ensure you’re getting enough of this vital nutrient.

The problem is that symptoms of Vitamin B12 deficiency may develop gradually and worsen if left untreated. Many people may only know they are B12 deficient once it is too late.

Doctors may recommend taking B12 injections to reverse the deficiency, but these can wear off over time. Taking regular B12 through supplementation can help to support B12 levels each day. A B-complex can also support your daily intake of all the B vitamins, including folate.

What are B Vitamins?

As water-soluble vitamins, they play an essential role in ensuring your body’s cells are functioning correctly. They also help the body convert food into energy, create new blood cells, and maintain healthy skin cells, brain cells and other body tissues.

During the upcoming winter months, ensuring that you and your family get enough B Vitamins is more essential than ever!

Here’s a rundown on what each of our favourite B-Vitamins can provide regarding health benefits…

Vitamin B12

Vitamin B12 (Methylcobalamin) and Vitamin B9 (Folate) are crucial for boosting your immunity in the months before the cold and flu season starts. [1]

Your body also needs Vitamin B12 to create red blood cells, which can help to support the transportation of iron and oxygen around the body.

This vitamin can also support healthy moods and may help to relieve anxiety during the winter months. Vitamin B12 has also been shown in studies to have significant benefits for maintaining bone mineral density.

Vitamin B9

Vitamin B9 (Folate) is also recommended because this helps with normal blood formation and the normal function of the immune system while reducing tiredness and fatigue.

In particular, Vitamin B6 (Pyridoxine) is essential for keeping the nervous and immune systems healthy. Along with B12, it can help to regulate your mood, helping you to feel good during the colder, darker months. [2]

Vitamin B1

Taking Vitamin B1 (Thiamine) is recommended as it contains an “anti-stress” vitamin that may strengthen the immune system, improving the body’s ability to withstand stressful conditions. [3] Vitamin B1 also protects the brain, promotes healthy metabolism and digestive system, and enhances moods while supporting eye health, along with better attention span, learning and memory.

Vitamin B2

Another essential B Vitamin to consider is Vitamin B2 (Riboflavin), which can help boost your immune system’s function by promoting new cell growth and increasing oxygen in the blood. Studies also show that riboflavin deficiency can impair your body’s immune response. Getting enough Vitamin B2 is essential for strengthening your immune system. [4]

Vitamin B3

Known as Niacin, Vitamin B3 can activate the body’s innate immune system by up to 1000-fold the average level, making it practical as an initial line of defence against pathogens. [5] Niacin has other health benefits, including that it may help to boost brain function, may help to reduce blood pressure, improve skin health, help to support type 1 diabetes and more.

Vitamin B5

Known as Pantothenic Acid, Vitamin B5 is critical for manufacturing red blood cells and the sex and stress-related hormones produced in the adrenal glands. Vitamin B5 is also essential for maintaining a healthy digestive tract. [6]

Vitamin B6

Known as Pyridoxine, Vitamin B6 is essential for normal brain development and for keeping the nervous and immune systems healthy. Vitamin B6 helps the body to make new red and white blood cells to boost the immune system. [7]

Vitamin B7

Known as Biotin, Vitamin B7 is needed for white blood cell development, and a deficiency is linked to impaired immune function and an increased risk of infection. Biotin is known to promote hair growth, along with healthy nails and skin. [8]




Taking a B-Vitamin Complex is recommended to ensure you get enough of these essential B-Vitamins for optimal health. Alongside a B-Vitamin Complex, following a healthy diet and lifestyle is recommended for best results.

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