Most people have heard of Vitamin B, but the name can be a little misleading.

Vitamin B isn’t actually one vitamin. The term Vitamin B Complex refers to a group of eight B-group vitamins, each with its own role in the body.

So, what are the eight B vitamins – and why are they grouped together?

What is Vitamin B Complex?

Vitamin B Complex refers to the family of eight B-group vitamins.

They are:

• B1 – Thiamine
• B2 – Riboflavin
• B3 – Niacin
• B5 – Pantothenic acid
• B6 – Pyridoxine
• B7 – Biotin
• B9 – Folate
• B12 – Cobalamin

The numbering might look a little unusual. That’s because several substances were originally classified as B vitamins before later research determined they didn’t meet the definition of a vitamin. Their numbers were removed, leaving the sequence we use today.

Why are B vitamins grouped together?

Although each B vitamin is distinct, they are grouped together because they share some characteristics and are involved in a range of processes within the body.

You’ll also often find several B vitamins naturally occurring in the same foods, which is another reason we tend to talk about them as a group.

What does ‘water soluble’ mean?

All eight B-group vitamins are water soluble, meaning they dissolve in water.

The body has a limited ability to store most B vitamins, so regular dietary intake is important. Vitamin B12 and folate are notable exceptions, as the body can store these vitamins in the liver.

This is different from fat-soluble vitamins, which can generally be stored in the body's fatty tissue and liver.

Where do B vitamins come from?

B vitamins are found across a wide variety of foods, so a balanced diet can provide multiple B vitamins from different sources.

Depending on the individual vitamin, food sources can include:

• Whole grains and cereals
• Legumes
• Leafy green vegetables
• Nuts and seeds
• Eggs
• Dairy products
• Meat and poultry
• Fish
• Nutritional yeast

Different B vitamins occur in different foods, which is why variety remains an important part of a balanced diet.

Common questions about Vitamin B Complex

Is Vitamin B Complex the same as Vitamin B12?

No. Vitamin B12 is one of the eight vitamins within the B-group family.

A Vitamin B12 supplement contains B12 specifically, while a Vitamin B Complex supplement may contain several or all of the B-group vitamins.

Should Vitamin B Complex be taken with food?

Directions can vary between products, so always follow the directions for use on the product label.

Can you take too much Vitamin B Complex?

More is not necessarily better.

High supplemental intakes of some B vitamins can cause adverse effects, so supplements should always be taken according to the directions on the label. If you’re unsure whether a supplement is appropriate for you, speak with your health professional.

How often should Vitamin B Complex be taken?

This depends on the individual product and its formulation.

Rather than assuming all B Complex supplements should be taken in the same way, always follow the directions for use provided on the product label.

A simpler way to understand your B vitamins

Eight vitamins. One family.

Understanding what Vitamin B Complex actually means can make navigating the supplement aisle a little simpler — and help you make more informed choices about what you’re putting into your daily routine.

Meet Nordia Vitamin B Complex

Eight B-group vitamins in one simple, unflavoured powder sachet. Nordia Vitamin B Complex supports energy production and is designed to mix easily into water, juice, smoothies or food.

Explore Vitamin B Complex →

Vitamin supplements should not replace a balanced diet.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.