B vitamins may not get as much spotlight as some other nutrients, but they’re absolutely essential to just about every system in the body. There are several different types of B vitamins, and each plays a unique and crucial role—from maintaining brain and heart health to converting food into usable energy. Without enough of these vitamins, everything from your mental clarity to your blood health and even your mood can suffer.

Thiamin (B1) supports the nervous system and helps convert food into energy, while Riboflavin (B2) helps release that energy and supports healthy red blood cell development. Niacin (B3) takes things even further by being involved in more than 50 body processes, including hormone production and detoxifying harmful substances. Pantothenic acid (B5) helps with breaking down fats, proteins, and carbs, and is also needed for making vitamin D and various hormones. Pyridoxine (B6) is critical for building proteins and enzymes, while Biotin (B7) aids in turning nutrients into energy the body can actually use.

Folic acid (B9) is especially important during pregnancy for supporting cell growth and preventing birth defects, but it also plays a role in regulating mood and sleep. And finally, Cobalamin (B12) keeps red blood cells and nerves functioning properly, and is also important for heart health. Altogether, these B vitamins ensure that nearly every organ and biological process in your body stays balanced and functional.

Cobalamin (B12) keeps red blood cells and nerves functioning properly, and is also important for heart health. Altogether, these B vitamins ensure that nearly every organ and biological process in your body stays balanced and functional. Luckily, you can get most B vitamins through a varied diet—whole grains, eggs, dairy, leafy greens, legumes, nuts, seeds, meat, poultry, and fish are all excellent sources. For vegetarians and vegans, fortified cereals, plant-based milks, and nutritional yeast can help cover B12 and other B vitamin needs. Power Up Your Brain at www.superbrainpower.org