SPOTLIGHT ON...

With more power players than a fantasy football team, B vits provide some serious #squadgoals. But how well do you actually know them individually? It’s time you got better acquainted

Swot up on B vitamins. Yep, all eight of them

Much like the family that keeps ending up with ‘happy surprises’, B vitamins kept growing in number after the first one was discovered by Polish biochemist Casimir Funk in 1911. In the end, a total of eight B vitamins were uncovered – B1, B2, B3, B5, B6, B7, B9 and B12 – each with its own unique functions. ‘B vitamins are important when it comes to producing energy,’ says dietitian Karine Patel of Nutrition Synergy. But your body also relies on the B team to keep your essential functions running smoothly – including the nervous, immune and digestive systems.

IS THERE ANY ACTUAL TEAMWORK INVOLVED?

Yes. In fact, several of them stand out as real team players. ‘B2, B6, B9 and B12 all work together,’ says Patel. B12 and folate – aka B9 – make a particularly dynamic duo, shooting more biological hoops together than Michael Jordan and Scottie Pippen to make red blood cells, regulate hormones and maintain cell membranes. Add B6 to the mix and the three combine to metabolise homocysteine – an amino acid that, if left unregulated, is linked to heart disease and stroke. And B2? That helps activate B6 and folate, so they can get to work.

HOW MUCH DO I NEED?

Good question. The answer isn’t simple – each B vitamin has a different recommended intake. That figure changes if you’re pregnant or breastfeeding. But for the average healthy woman not growing or nursing a small human? UK guidelines say you need 0.8mg of B1, 1.1mg of B2, 13.2mg of B3, 1.2mg of B6, 200mcg of B9 and 1.5mcg of B12 a day. But try not to get bogged down in the numbers.

SOUNDS GOOD. SO WHERE DO I GET THEM?

Your body can’t create them, so you need to source B vitamins from your plate. ‘Normally, if you eat a balanced diet, you won’t be deficient in any of them,’ explains Patel. ‘Most of your intake can be found in whole grains, nuts and seeds, as well as fruits, pulses and dairy products.’ But because B12 is found in animal products, those following a vegan diet will have to supplement.

While you’ve probably heard of B9 (aka folate) and B12, B6 is likely still a mystery. But it’s one of the most important. Research suggests having adequate levels of B6 could be associated with lower risk of cancer, especially gastrointestinal types. Pregnant women take note, too: B6 has been shown to be a promising treatment for morning sickness – check with your GP before supplementing, or find it in pork, oats, milk and more.