B vitamins are the ultimate multitaskers. They don’t just work on one area of health—they are busy from the moment you wake up until you go to sleep, ensuring your body has the energy, brainpower, and balance it needs. But instead of giving you another long-winded explanation, let’s take a quick snapshot of what each B vitamin does over a day—and where you can get them from food.
Morning: Waking Up and Getting Energised with B Vitamins
Even before you open your eyes, your body is using B vitamins to turn food into fuel and get your brain going.
- B1 (Thiamine) – The Spark Plug: Converts carbs into energy so you don’t feel sluggish.
Found in: Whole grains, sunflower seeds, lentils
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B2 (Riboflavin) – The Energy Booster:Helps mitochondria (your cells’ powerhouses) make ATP, your body’s energy currency.
- Found in: Dairy, eggs, leafy greens
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B3 (Niacin) – The Metabolism Manager:Helps your body extract energy from food and supports a healthy nervous system.
- Found in: Poultry, peanuts, mushrooms
Mid-Morning: Brainpower and Focus
By the time you’re at your desk or tackling your to-do list, B vitamins are busy keeping your brain sharp and your mood stable.
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B6 (Pyridoxine): Helps synthesis neurotransmitters serotonin and dopamine.
- Found in: Bananas, chickpeas, salmon
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B9 (Folate):Supports psychological function by aiding new cell formation.
- Found in: Leafy greens like spinach, lentils, avocado
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B12 (Cobalamin):Supports red blood cell production.
- Found in: Meat, fish, dairy, eggs
Afternoon: Movement, Metabolism, and Emotional Wellbeing
Your body is now fully engaged, using B vitamins to support movement, metabolism, and build inner resilience.
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B5 (Pantothenic Acid):Helps produce stress hormones to keep you going under pressure.
- Found in: Avocados, mushrooms, eggs
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B7 (Biotin):Breaks down fats, carbs, and proteins for energy.
- Found in: Nuts, seeds, sweet potatoes
Evening: Recovery, Repair, and Sleep
As the day winds down, B vitamins switch gears to help your body recover and prepare for tomorrow.
- B6 & B12: Support melatonin production, helping to support your quality of sleep.
- B9 & B12: Ensure oxygen gets to your muscles for overnight recovery.
- B5 & B7: Support skin and hair health while you sleep.
Why B Vitamins Work Best Together
No single B vitamin works alone. They are like a well-rehearsed orchestra, each playing a role to keep you energised, focused, and healthy. The best way to get them? Eat a variety of whole foods like eggs, fish, leafy greens, nuts, seeds, and whole grains.
If you often feel sluggish, foggy, or off-balance, your body might be asking for a little B vitamin support. Prioritise nutrient-rich foods to keep these vital workers on the job!
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
