The B vitamins are the most confusing vitamins going, mostly because there are so many of them. Eight, to be exact, all sharing one letter.
Meet the B team
| Vitamin | Also called | Found in |
|---|---|---|
| B1 | Thiamin | Peas, wholegrains, nuts, fortified cereals |
| B2 | Riboflavin | Milk, eggs, mushrooms |
| B3 | Niacin | Meat, fish, wheat flour, eggs |
| B5 | Pantothenic acid | Chicken, beef, eggs, mushrooms, avocado |
| B6 | Pyridoxine | Poultry, fish, peanuts, oats, bananas |
| B7 | Biotin | Eggs, nuts, seeds |
| B9 | Folate (folic acid) | Leafy greens, chickpeas, fortified cereals |
| B12 | Cobalamin | Meat, fish, milk, cheese, eggs, fortified foods |
Why they're a "complex"
B vitamins work as a team and individually. They're water-soluble, so your body doesn't store much and passes out what it doesn't use. That's why regular intake from a varied diet matters.
A few of the jobs they do, in the official wording:
- Pantothenic acid (B5)Contributes to normal mental performance and the reduction of tiredness and fatigue.
- Niacin (B3), B6 and B12Contribute to the reduction of tiredness and fatigue and to normal psychological function.
- B6 and B12Contribute to the normal function of the immune system.
- B12Contributes to normal energy-yielding metabolism and the normal function of the nervous system.
Can you have too much?
Because B vitamins are water-soluble, excess usually passes out of the body. But more isn't better: stick to sensible amounts, and check with your GP or pharmacist if you take other supplements, have a medical condition, or are pregnant or breastfeeding.
Where Focus comes in
Spruce Focus is our caffeine-free 3pm glass, built around the B vitamins. There's 40mg of ginkgo biloba in there too, as an ingredient. All in sugar-free black cherry.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle.
