Even if you don’t sip energy drinks, you’ve seen their “Vitamin B12” and “B ­Vitamins!"–emblazoned labels. But do these nutrients really perk you up?There’s a kernel of truth here. There are eight essential B vitamins-B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12. (FYI, the numbers are loosely in order of when each one was discovered.) They play important roles in the complex chemical reactions that happen at the cellular level to convert food into the energy that powers your body. That said, B vitamins themselves do not provide energy-you only get that from carbs, fat and protein in the food you eat. And they aren’t stimulants, like caffeine, either. So, while they’re related to energy, they don’t give you more of it.Fortunately, most of us get enough of these vitamins to keep our bodies' natural energy running right. Healthy sources of different Bs include dairy, eggs, chicken, fish, nuts, leafy greens and whole grains. And many grain products are fortified with B vitamins. But again, as long as your levels are adequate, eating extra B-rich foods won’t give you a boost.Food Sources of B VitaminsThiaminPorkTroutBlack BeansMusselsAcorn SquashRiboflavinMilk, yogurt and cheeseBeefPortabella mushroomsAlmondsQuinoaNicacinMilkEggsFishBeansPeanutsPantothenic AcidShiitake mushroomsSunflower seedsChickenTunaAvocadoVitamin B6ChickpeasFishChicken and turkeyPotatoesBananasBiotinBeef liverEggSalmonFolateSpinachBlack-eyed peasRiceAsparagusBrussels sproutsVitamin B12ClamsFish (trout, salmon, tuna, haddock)BeefMilk, yogurt, cheeseEggB Vitamin DeficienciesDeficiencies are commonly due to alcoholism, impaired nutrient absorption or inadequate intake. For instance, vegetarians andvegansmay be at greater risk for low B12, since you can’t get it from plants. Andpregnantorbreastfeedingwomen need higher amounts of B vitamins. Falling short on folate or B12 is linked to bigger health conditions, like anemia or depression, that often have low energy as a symptom. If you really feel like you’re dragging or are in a constant funk, ask your doctor about a blood test to see if you’re getting enough. Deficiency can be remedied with dietary changes and supplements.The Bottom LineB vitamins keep your motor running, but loading up won’t give you an extra jolt. Get them from a variety of foods to ensure you hit all eight.9 Healthy Tips to Help You Start Eating a Vegan DietWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Even if you don’t sip energy drinks, you’ve seen their “Vitamin B12” and “B ­Vitamins!"–emblazoned labels. But do these nutrients really perk you up?There’s a kernel of truth here. There are eight essential B vitamins-B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12. (FYI, the numbers are loosely in order of when each one was discovered.) They play important roles in the complex chemical reactions that happen at the cellular level to convert food into the energy that powers your body. That said, B vitamins themselves do not provide energy-you only get that from carbs, fat and protein in the food you eat. And they aren’t stimulants, like caffeine, either. So, while they’re related to energy, they don’t give you more of it.Fortunately, most of us get enough of these vitamins to keep our bodies' natural energy running right. Healthy sources of different Bs include dairy, eggs, chicken, fish, nuts, leafy greens and whole grains. And many grain products are fortified with B vitamins. But again, as long as your levels are adequate, eating extra B-rich foods won’t give you a boost.Food Sources of B VitaminsThiaminPorkTroutBlack BeansMusselsAcorn SquashRiboflavinMilk, yogurt and cheeseBeefPortabella mushroomsAlmondsQuinoaNicacinMilkEggsFishBeansPeanutsPantothenic AcidShiitake mushroomsSunflower seedsChickenTunaAvocadoVitamin B6ChickpeasFishChicken and turkeyPotatoesBananasBiotinBeef liverEggSalmonFolateSpinachBlack-eyed peasRiceAsparagusBrussels sproutsVitamin B12ClamsFish (trout, salmon, tuna, haddock)BeefMilk, yogurt, cheeseEggB Vitamin DeficienciesDeficiencies are commonly due to alcoholism, impaired nutrient absorption or inadequate intake. For instance, vegetarians andvegansmay be at greater risk for low B12, since you can’t get it from plants. Andpregnantorbreastfeedingwomen need higher amounts of B vitamins. Falling short on folate or B12 is linked to bigger health conditions, like anemia or depression, that often have low energy as a symptom. If you really feel like you’re dragging or are in a constant funk, ask your doctor about a blood test to see if you’re getting enough. Deficiency can be remedied with dietary changes and supplements.The Bottom LineB vitamins keep your motor running, but loading up won’t give you an extra jolt. Get them from a variety of foods to ensure you hit all eight.9 Healthy Tips to Help You Start Eating a Vegan Diet

Even if you don’t sip energy drinks, you’ve seen their “Vitamin B12” and “B ­Vitamins!"–emblazoned labels. But do these nutrients really perk you up?

There’s a kernel of truth here. There are eight essential B vitamins-B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12. (FYI, the numbers are loosely in order of when each one was discovered.) They play important roles in the complex chemical reactions that happen at the cellular level to convert food into the energy that powers your body. That said, B vitamins themselves do not provide energy-you only get that from carbs, fat and protein in the food you eat. And they aren’t stimulants, like caffeine, either. So, while they’re related to energy, they don’t give you more of it.

Fortunately, most of us get enough of these vitamins to keep our bodies' natural energy running right. Healthy sources of different Bs include dairy, eggs, chicken, fish, nuts, leafy greens and whole grains. And many grain products are fortified with B vitamins. But again, as long as your levels are adequate, eating extra B-rich foods won’t give you a boost.

Food Sources of B Vitamins

Thiamin

Riboflavin

Nicacin

Pantothenic Acid

Vitamin B6

Biotin

Folate

Vitamin B12

B Vitamin Deficiencies

Deficiencies are commonly due to alcoholism, impaired nutrient absorption or inadequate intake. For instance, vegetarians andvegansmay be at greater risk for low B12, since you can’t get it from plants. Andpregnantorbreastfeedingwomen need higher amounts of B vitamins. Falling short on folate or B12 is linked to bigger health conditions, like anemia or depression, that often have low energy as a symptom. If you really feel like you’re dragging or are in a constant funk, ask your doctor about a blood test to see if you’re getting enough. Deficiency can be remedied with dietary changes and supplements.

The Bottom Line

B vitamins keep your motor running, but loading up won’t give you an extra jolt. Get them from a variety of foods to ensure you hit all eight.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!