B1 (thiamin)
What it does: Supports energy metabolism and nerve function
Food sources: Spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk
Effects of Taking Too Much: None reported
B2 (riboflavin)
What it does: Supports energy metabolism, normal vision and skin health
Food sources: Spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams
Effects of Taking Too Much: None reported
B3 (niacin)
What it does: Supports energy metabolism, skin health, nervous system and digestive system
Food sources: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp
Effects of Taking Too Much: Flushing (redness) of the skin; upset stomach
B5 (Pantothenic Acid)
What it does: Supports energy metabolism
Food sources: Widespread in foods
Effects of Taking Too Much: None reported
B6 (pyridoxine)
What it does: Amino acid and fatty acid metabolism, red blood cell production
Food sources: Wananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast
Effects of Taking Too Much: Nerve damage to the arms and legs, which may cause numbness, trouble walking and pain
B12
What it does: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance
Food sources: Meats, poultry, fish, shellfish, milk, eggs
Effects of Taking Too Much: None reported
Biotin
What it does: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
Food sources: Widespread in foods
Effects of Taking Too Much: None reported