The Power of B Vitamins

Vitamins A, B, C and D are all great for you individually, but the combination of vitamins and other micronutrients work together to create a synergistically healthier outcome. Other micronutrients include minerals, amino acids, enzymes and antioxidants. One example of how micronutrients work together is how calcium, magnesium, vitamin D and vitamin K2 work together for building strong healthy bones. There are many other examples of the synergistic benefits of micronutrients working together. Today, let’s dive into the synergistic benefits of how eight individual B vitamins work together to maximize energy and cellular health.

According to the National Institute of Health, B vitamins are primarily responsible for helping your metabolism work properly. They are also are dependent on a healthy microbiota in the gut. This shows not only the importance of the synergy of micronutrients working together but also how they rely on gut health.1 Your metabolism involves the chemical processes needed for life, such as making cells, creating energy from the food you eat and breaking down bi-products of energy and waste matter. B vitamins and how they interact with the body are essential to our overall health.

B vitamins are water-soluble, which means they dissolve in water inside your body and are then easily absorbed into tissue for immediate use. Because B vitamins are so easily absorbed and used, they cannot be stored like fat-soluble vitamins. For this reason, it is important to consume healthy, fresh, unprocessed foods rich in B vitamins every day. This will also assist healthy microbiota in the gut. Combining foods rich in B vitamins with a healthy gut will maximize optimal digestion and metabolism of vital energy throughout the body. Primary sources of B vitamins in animal products consist of fish, meat, poultry, eggs and dairy products and can also be obtained from plant sources such as green leafy vegetables, beans and peas.

B Vitamins and their Benefits

B1 Thiamine: Needed for carbohydrate, fat and protein metabolism, blood sugar regulation as well as nerve and muscle function.2

B2 Riboflavin: Needed for carbohydrate metabolism, red blood cell growth and development and cellular function.3

B3 Niacin: Converts food into energy, creates and repairs DNA, healthy cholesterol levels, and maintains cognitive function.4

B5 Pantothenic Acid:  Especially important for breaking down fats and metabolizing carbohydrates and protein while supporting muscle endurance, nerve function and cognitive function.5

B6 Pyridoxine: Cardiovascular, brain and nerve support as well as protein metabolism.6

B7 Biotin: Converts carbohydrates, fats and proteins into energy and supports skin, hair and nails.7

B9 Folic Acid: Protein metabolism, needed for making DNA and other genetic material for cell replication and important during pregnancy.8

B12 Cobalamin: Protein and fat metabolism, cardiovascular support nerve fiber support, cognitive support, formation of hemoglobin and prevention of anemia.9

The 8 B vitamins work together and are involved in many of the vital functions of the body.  Ensuring you are getting adequate amounts of B vitamins daily will enhance overall energy levels and essential vital bodily functions in every stage of life. Cheers to you living with greater energy, vitality and quality of life.

About Paul Bernitt, DHH, Director of Clinical and Wellness Services at TriVita

Paul Bernitt is a Board-Certified Doctor of Holistic Health by the American Naturopathic Medical Certification Board. He is also a Master Herbalist, a Holistic Wellness Practitioner, Doctor of Divinity, and has a degree in Mind-Body Transformational Psychology. Additionally, Paul is certified in Clinical Hypnotherapy, Holistic Nutrition, Bioenergetics, and Life Coaching.

Paul’s mission is to end as much needless suffering as possible by helping people discover hope, health, and healing. He has helped thousands of people experience the value of optimal health and wellness so they can live their purpose with greater energy, vitality, and quality of life mentally, physically, spiritually, emotionally, and environmentally.


1. Metabolism of Dietary and Microbial Vitamin B Family in the Regulation of Host Immunity – PubMed (
2. Thiamin – Consumer (
3. Riboflavin – Consumer (
4. Niacin – Consumer (
5. Vitamin B6 – Consumer (
6. Vitamin B6 – Consumer (
7. Biotin – Consumer (
8. Folate – Consumer (
9.   VitaminB12-Consumer.pdf (, Vitamin B12, cognition, and brain MRI measures | Neurology,
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