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The Complete B-Complex Guide
Understand every B vitamin’s job, where to find it in food, signs of deficiency, and smart ways to keep your energy, mood, and metabolism on track.
Written by
Gabriel Tan
When people say they feel “low on energy,” the answer is often hiding in plain sight: the B-complex. These eight water-soluble vitamins act like foremen for your metabolism.
Some shuttle carbon units to build DNA. Others carry electrons to turn carbs, fats, and protein into usable fuel. When one runs low, systems that rely on it start to stumble.
That is why a “normal” multivitamin isn’t a license to forget the basics. Knowing each B vitamin’s job helps you notice gaps early and fix them with food-first habits.
B1 (Thiamin): The ignition key for carbohydrate metabolism
Thiamin sits at the gateway between the food you eat and the ATP your cells make. It helps enzymes decarboxylate and move fuel into the energy pipeline, which is why low B1 often shows up as fatigue, irritability, or brain fog.
Whole foods that help: pork, legumes, sunflower seeds, beans, and fortified whole grains. Alcohol overuse, very high refined-carb intake, or prolonged diuretic use can raise your needs.
B2 (Riboflavin): The electron courier
Riboflavin forms FAD and FMN, cofactors that move electrons through your mitochondria. When intake is poor, you might notice cracked mouth corners, sore throat, or light sensitivity. Reach for eggs, dairy, fish, organ meats, and almonds to refill the tank.
B3 (Niacin): The NAD backbone
Niacin becomes NAD⁺/NADP⁺, central to redox reactions your cells run all day. Skin issues that worsen in sunlight, mouth soreness, and low appetite can hint at a shortfall. Helpful foods include poultry, beef, fish, and peanuts.
B5 (Pantothenic acid): The “CoA” builder
Pantothenic acid is required to make coenzyme A, the handle your body uses to move fatty acids and run the Krebs cycle.
It is widely available in foods like mushrooms, avocados, poultry, and potatoes, so overt deficiency is uncommon, but low-quality diets can still come up short.
B6 (Pyridoxine): The neurotransmitter helper
B6 supports amino acid metabolism and helps convert precursors into serotonin, dopamine, and GABA. Low intake can show up as irritability, confusion, low immunity, or tingling. Best foods: fish, poultry, chickpeas, potatoes, and bananas.
B7 (Biotin): The carboxylase cofactor
Biotin is needed for four carboxylase enzymes that handle fat and carb metabolism. True deficiency is rare but can cause thinning hair or a scaly rash around the eyes and mouth. Egg yolks, liver, nuts, and seeds are reliable sources.
B9 (Folate): The one-carbon workhorse
Folate donates single-carbon units to build DNA and recycle homocysteine to methionine. Low intake can lead to megaloblastic anemia and, in pregnancy, increases the risk of neural tube defects, which is why folate adequacy before and during pregnancy matters.
Aim for leafy greens, legumes, asparagus, citrus, and liver. Note that folic acid in fortified foods must be converted to active forms; some people prefer food-first folate or 5-MTHF supplements if they supplement at all.
B12 (Cobalamin): The myelin and methylation guardian
B12 teams with folate in one-carbon metabolism and protects nerve insulation (myelin). Low B12 can look like tiredness, memory trouble, numbness or tingling in hands and feet, and anemia.
Since B12 is naturally found in animal foods, vegans and many older adults often need fortified foods or a supplement.
How the B-complex works together
Think of the B vitamins as a relay team. Thiamin, riboflavin, niacin, B6, and pantothenic acid keep the energy lines humming. Biotin bolts carbons onto molecules so they can be burned cleanly. Folate and B12 move single-carbon units to build DNA and recycle homocysteine.
When one baton gets dropped, the lap time suffers. Keeping all eight in range is what stabilizes energy, mood, and metabolic health across the day.
Final Word
B vitamins are small but mighty. Together they help you turn food into fuel, build and repair DNA, and keep your nerves and blood healthy. Most people can meet needs with a varied diet that leans on whole foods across food groups.
Notice the clues your body gives you, cover your bases with smart staples, and use targeted supplementation when your circumstances call for it. That is how you keep energy steady and metabolism resilient year-round.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
The Complete B-Complex Guide
Understand every B vitamin’s job, where to find it in food, signs of deficiency, and smart ways to keep your energy, mood, and metabolism on track.
Written by
Gabriel Tan
When people say they feel “low on energy,” the answer is often hiding in plain sight: the B-complex. These eight water-soluble vitamins act like foremen for your metabolism.
Some shuttle carbon units to build DNA. Others carry electrons to turn carbs, fats, and protein into usable fuel. When one runs low, systems that rely on it start to stumble.
That is why a “normal” multivitamin isn’t a license to forget the basics. Knowing each B vitamin’s job helps you notice gaps early and fix them with food-first habits.
B1 (Thiamin): The ignition key for carbohydrate metabolism
Thiamin sits at the gateway between the food you eat and the ATP your cells make. It helps enzymes decarboxylate and move fuel into the energy pipeline, which is why low B1 often shows up as fatigue, irritability, or brain fog.
Whole foods that help: pork, legumes, sunflower seeds, beans, and fortified whole grains. Alcohol overuse, very high refined-carb intake, or prolonged diuretic use can raise your needs.
B2 (Riboflavin): The electron courier
Riboflavin forms FAD and FMN, cofactors that move electrons through your mitochondria. When intake is poor, you might notice cracked mouth corners, sore throat, or light sensitivity. Reach for eggs, dairy, fish, organ meats, and almonds to refill the tank.
B3 (Niacin): The NAD backbone
Niacin becomes NAD⁺/NADP⁺, central to redox reactions your cells run all day. Skin issues that worsen in sunlight, mouth soreness, and low appetite can hint at a shortfall. Helpful foods include poultry, beef, fish, and peanuts.
B5 (Pantothenic acid): The “CoA” builder
Pantothenic acid is required to make coenzyme A, the handle your body uses to move fatty acids and run the Krebs cycle.
It is widely available in foods like mushrooms, avocados, poultry, and potatoes, so overt deficiency is uncommon, but low-quality diets can still come up short.
B6 (Pyridoxine): The neurotransmitter helper
B6 supports amino acid metabolism and helps convert precursors into serotonin, dopamine, and GABA. Low intake can show up as irritability, confusion, low immunity, or tingling. Best foods: fish, poultry, chickpeas, potatoes, and bananas.
B7 (Biotin): The carboxylase cofactor
Biotin is needed for four carboxylase enzymes that handle fat and carb metabolism. True deficiency is rare but can cause thinning hair or a scaly rash around the eyes and mouth. Egg yolks, liver, nuts, and seeds are reliable sources.
B9 (Folate): The one-carbon workhorse
Folate donates single-carbon units to build DNA and recycle homocysteine to methionine. Low intake can lead to megaloblastic anemia and, in pregnancy, increases the risk of neural tube defects, which is why folate adequacy before and during pregnancy matters.
Aim for leafy greens, legumes, asparagus, citrus, and liver. Note that folic acid in fortified foods must be converted to active forms; some people prefer food-first folate or 5-MTHF supplements if they supplement at all.
B12 (Cobalamin): The myelin and methylation guardian
B12 teams with folate in one-carbon metabolism and protects nerve insulation (myelin). Low B12 can look like tiredness, memory trouble, numbness or tingling in hands and feet, and anemia.
Since B12 is naturally found in animal foods, vegans and many older adults often need fortified foods or a supplement.
How the B-complex works together
Think of the B vitamins as a relay team. Thiamin, riboflavin, niacin, B6, and pantothenic acid keep the energy lines humming. Biotin bolts carbons onto molecules so they can be burned cleanly. Folate and B12 move single-carbon units to build DNA and recycle homocysteine.
When one baton gets dropped, the lap time suffers. Keeping all eight in range is what stabilizes energy, mood, and metabolic health across the day.
Final Word
B vitamins are small but mighty. Together they help you turn food into fuel, build and repair DNA, and keep your nerves and blood healthy. Most people can meet needs with a varied diet that leans on whole foods across food groups.
Notice the clues your body gives you, cover your bases with smart staples, and use targeted supplementation when your circumstances call for it. That is how you keep energy steady and metabolism resilient year-round.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
The Complete B-Complex Guide
Understand every B vitamin’s job, where to find it in food, signs of deficiency, and smart ways to keep your energy, mood, and metabolism on track.
Written by
Gabriel Tan
When people say they feel “low on energy,” the answer is often hiding in plain sight: the B-complex. These eight water-soluble vitamins act like foremen for your metabolism.
Some shuttle carbon units to build DNA. Others carry electrons to turn carbs, fats, and protein into usable fuel. When one runs low, systems that rely on it start to stumble.
That is why a “normal” multivitamin isn’t a license to forget the basics. Knowing each B vitamin’s job helps you notice gaps early and fix them with food-first habits.
B1 (Thiamin): The ignition key for carbohydrate metabolism
Thiamin sits at the gateway between the food you eat and the ATP your cells make. It helps enzymes decarboxylate and move fuel into the energy pipeline, which is why low B1 often shows up as fatigue, irritability, or brain fog.
Whole foods that help: pork, legumes, sunflower seeds, beans, and fortified whole grains. Alcohol overuse, very high refined-carb intake, or prolonged diuretic use can raise your needs.
B2 (Riboflavin): The electron courier
Riboflavin forms FAD and FMN, cofactors that move electrons through your mitochondria. When intake is poor, you might notice cracked mouth corners, sore throat, or light sensitivity. Reach for eggs, dairy, fish, organ meats, and almonds to refill the tank.
B3 (Niacin): The NAD backbone
Niacin becomes NAD⁺/NADP⁺, central to redox reactions your cells run all day. Skin issues that worsen in sunlight, mouth soreness, and low appetite can hint at a shortfall. Helpful foods include poultry, beef, fish, and peanuts.
B5 (Pantothenic acid): The “CoA” builder
Pantothenic acid is required to make coenzyme A, the handle your body uses to move fatty acids and run the Krebs cycle.
It is widely available in foods like mushrooms, avocados, poultry, and potatoes, so overt deficiency is uncommon, but low-quality diets can still come up short.
B6 (Pyridoxine): The neurotransmitter helper
B6 supports amino acid metabolism and helps convert precursors into serotonin, dopamine, and GABA. Low intake can show up as irritability, confusion, low immunity, or tingling. Best foods: fish, poultry, chickpeas, potatoes, and bananas.
B7 (Biotin): The carboxylase cofactor
Biotin is needed for four carboxylase enzymes that handle fat and carb metabolism. True deficiency is rare but can cause thinning hair or a scaly rash around the eyes and mouth. Egg yolks, liver, nuts, and seeds are reliable sources.
B9 (Folate): The one-carbon workhorse
Folate donates single-carbon units to build DNA and recycle homocysteine to methionine. Low intake can lead to megaloblastic anemia and, in pregnancy, increases the risk of neural tube defects, which is why folate adequacy before and during pregnancy matters.
Aim for leafy greens, legumes, asparagus, citrus, and liver. Note that folic acid in fortified foods must be converted to active forms; some people prefer food-first folate or 5-MTHF supplements if they supplement at all.
B12 (Cobalamin): The myelin and methylation guardian
B12 teams with folate in one-carbon metabolism and protects nerve insulation (myelin). Low B12 can look like tiredness, memory trouble, numbness or tingling in hands and feet, and anemia.
Since B12 is naturally found in animal foods, vegans and many older adults often need fortified foods or a supplement.
How the B-complex works together
Think of the B vitamins as a relay team. Thiamin, riboflavin, niacin, B6, and pantothenic acid keep the energy lines humming. Biotin bolts carbons onto molecules so they can be burned cleanly. Folate and B12 move single-carbon units to build DNA and recycle homocysteine.
When one baton gets dropped, the lap time suffers. Keeping all eight in range is what stabilizes energy, mood, and metabolic health across the day.
Final Word
B vitamins are small but mighty. Together they help you turn food into fuel, build and repair DNA, and keep your nerves and blood healthy. Most people can meet needs with a varied diet that leans on whole foods across food groups.
Notice the clues your body gives you, cover your bases with smart staples, and use targeted supplementation when your circumstances call for it. That is how you keep energy steady and metabolism resilient year-round.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
The Complete B-Complex Guide
Understand every B vitamin’s job, where to find it in food, signs of deficiency, and smart ways to keep your energy, mood, and metabolism on track.
Written by
Gabriel Tan
When people say they feel “low on energy,” the answer is often hiding in plain sight: the B-complex. These eight water-soluble vitamins act like foremen for your metabolism.
Some shuttle carbon units to build DNA. Others carry electrons to turn carbs, fats, and protein into usable fuel. When one runs low, systems that rely on it start to stumble.
That is why a “normal” multivitamin isn’t a license to forget the basics. Knowing each B vitamin’s job helps you notice gaps early and fix them with food-first habits.
B1 (Thiamin): The ignition key for carbohydrate metabolism
Thiamin sits at the gateway between the food you eat and the ATP your cells make. It helps enzymes decarboxylate and move fuel into the energy pipeline, which is why low B1 often shows up as fatigue, irritability, or brain fog.
Whole foods that help: pork, legumes, sunflower seeds, beans, and fortified whole grains. Alcohol overuse, very high refined-carb intake, or prolonged diuretic use can raise your needs.
B2 (Riboflavin): The electron courier
Riboflavin forms FAD and FMN, cofactors that move electrons through your mitochondria. When intake is poor, you might notice cracked mouth corners, sore throat, or light sensitivity. Reach for eggs, dairy, fish, organ meats, and almonds to refill the tank.
B3 (Niacin): The NAD backbone
Niacin becomes NAD⁺/NADP⁺, central to redox reactions your cells run all day. Skin issues that worsen in sunlight, mouth soreness, and low appetite can hint at a shortfall. Helpful foods include poultry, beef, fish, and peanuts.
B5 (Pantothenic acid): The “CoA” builder
Pantothenic acid is required to make coenzyme A, the handle your body uses to move fatty acids and run the Krebs cycle.
It is widely available in foods like mushrooms, avocados, poultry, and potatoes, so overt deficiency is uncommon, but low-quality diets can still come up short.
B6 (Pyridoxine): The neurotransmitter helper
B6 supports amino acid metabolism and helps convert precursors into serotonin, dopamine, and GABA. Low intake can show up as irritability, confusion, low immunity, or tingling. Best foods: fish, poultry, chickpeas, potatoes, and bananas.
B7 (Biotin): The carboxylase cofactor
Biotin is needed for four carboxylase enzymes that handle fat and carb metabolism. True deficiency is rare but can cause thinning hair or a scaly rash around the eyes and mouth. Egg yolks, liver, nuts, and seeds are reliable sources.
B9 (Folate): The one-carbon workhorse
Folate donates single-carbon units to build DNA and recycle homocysteine to methionine. Low intake can lead to megaloblastic anemia and, in pregnancy, increases the risk of neural tube defects, which is why folate adequacy before and during pregnancy matters.
Aim for leafy greens, legumes, asparagus, citrus, and liver. Note that folic acid in fortified foods must be converted to active forms; some people prefer food-first folate or 5-MTHF supplements if they supplement at all.
B12 (Cobalamin): The myelin and methylation guardian
B12 teams with folate in one-carbon metabolism and protects nerve insulation (myelin). Low B12 can look like tiredness, memory trouble, numbness or tingling in hands and feet, and anemia.
Since B12 is naturally found in animal foods, vegans and many older adults often need fortified foods or a supplement.
How the B-complex works together
Think of the B vitamins as a relay team. Thiamin, riboflavin, niacin, B6, and pantothenic acid keep the energy lines humming. Biotin bolts carbons onto molecules so they can be burned cleanly. Folate and B12 move single-carbon units to build DNA and recycle homocysteine.
When one baton gets dropped, the lap time suffers. Keeping all eight in range is what stabilizes energy, mood, and metabolic health across the day.
Final Word
B vitamins are small but mighty. Together they help you turn food into fuel, build and repair DNA, and keep your nerves and blood healthy. Most people can meet needs with a varied diet that leans on whole foods across food groups.
Notice the clues your body gives you, cover your bases with smart staples, and use targeted supplementation when your circumstances call for it. That is how you keep energy steady and metabolism resilient year-round.
Resources
Related Articles
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Get a deeper look into your health.
Schedule online, results in a week
Clear guidance, follow-up care available
HSA/FSA Eligible
Comments
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What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 interest-free payments of $87.25*
Duo Bundle (For 2)
$798
$668
/year
or 4 interest-free payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform
What's included
1 Comprehensive lab test (Core)
One appointment, test at 2,000+ labs nationwide
Personalized health insights & action plan
In-depth recommendations across exercise, nutrition, and supplements
1:1 Consultation
Meet with your dedicated care team to review your results and define next steps
Lifetime health record tracking
Upload past labs and monitor your progress over time
Biological age analysis
See how your body is aging and what’s driving it
Order add-on tests and scans anytime
Access to advanced diagnostics at discounted rates for members
Concierge-level care, made accessible.
Mito Membership
Codeveloped with experts at MIT & Stanford
Less than $1/ day
Billed annually - cancel anytime
Bundle options:
Individual
$399
$349
/year
or 4 payments of $87.25*
Duo Bundle
(For 2)
$798
$668
/year
or 4 payments of $167*
Pricing for members in NY, NJ & RI may vary.
Checkout with HSA/FSA
Secure, private platform