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Vitamin B

Vitamin B

B vitamins are water soluble, which means they are not stored in the body. You must get these vitamins every day, with the exception of vitamin B12, which is stored in the liver for some time. There are 11 different B vitamins that help the body build up the metabolism, the nervous system, the blood picture, the energy supply and the skin. Several of them are also antioxidants. Find the right B vitamins for you, or learn more about the different vitamins below as this is a family of different B vitamins that often work together.

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Why are Vitamin B important?

There are a total of 11 different B vitamins that help your body feel better in different ways, among others they help to build up the metabolism, nervous system and blood formation, others help to provide the skin with energy.

The various B vitamins that exist are:

  • Vitamin B1 (Thiamine)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7 (Biotin)
  • Vitamin B9 (Folic acid or folate)
  • Vitamin B12 (Cobalamin )
  • Vitamin B4 (Choline)
  • Vitamin B11 (Inositol)
  • Vitamin B8 (Para-aminobenzoic acid)
  • Which foods contain vitamin B?

    Vitamin B is found in animal foods such as meat, fish, shellfish, eggs and dairy products. However, vitamin B12 does not occur in sufficient quantities in plant foods, so supplementation is necessary for vegetarians and vegans.

  • Can you have a Vitamin B deficiency?

    Vitamin B is mainly found in animal products, but also in fruit and vegetables and in some cereals. If you are ill for a long time,

    Vitamin B deficiency can occur or if you follow a specific diet. However, vitamin B12 does not occur in sufficient quantities in plant foods, so supplementation is necessary for vegetarians and vegans.

  • Symptoms of B vitamin deficiency?

    Different Vitamin B have specific roles in the body and it can therefore be difficult to identify a deficiency of a specific B vitamin.

    Some symptoms can be reduced hair quality, brittle nails, fatigue, lack of energy and poor appetite. Vitamin B is burned to a greater extent in the body in certain types of conditions.

    Those most at risk of deficiency include people with stomach problems, alcohol addiction, smokers and those with a one-sided diet.

    People who experience high stress may also be more likely to develop a deficiency because the consumption of B vitamins increases during stressful periods.

  • What is meant by methylated forms?

    An important thing about B vitamins is methylation, which means that the vitamins are in active, biological forms that the body can easily absorb and use. This mainly applies to folate (folic acid) and vitamin B12. In order for them to be active, they need to be in methylated form (bioavailable form).


    Folate is especially important during pregnancy, ideally you should start taking it before the pregnancy starts if you are thinking of having children. It must say the form methylfolate for folic acid or the form methylcobalamin for vitamin B12 on the packaging, if they are in methylated forms. (Folate is the natural form and folic acid is usually synthetic).

  • Why is vitamin B12 important?

    Vitamin B12 is needed, among other things, for cell metabolism and for the formation of blood cells. It is necessary for the functioning of the nervous system.


    Vitamin B12 is mainly found in animal foods such as; fish and shellfish, meat, eggs, liver and in milk products and cheese. In some vegetables there are inactive forms of B12, however, these forms can be difficult for the body to absorb. For vegans, it is very important to supplement with vitamin B12. (1)


    The ability to absorb vitamin B12 decreases with age, and therefore some elderly people may become deficient in B12. Vitamin B12 does not occur in sufficient quantities in plant foods, so supplementation is necessary for vegetarians and vegans.

References in Swedish:

(1) https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/vitaminer-och-antioxidanter/vitamin-b12