B vitamins are a family of eight essential nutrients that work together to keep your body energised, your brain sharp and your cells healthy. Unlike fat-soluble vitamins, B vitamins are water-soluble, meaning your body doesn’t store large amounts, so you need to replenish them regularly through your diet. Here’s a quick guide to each one, what it does and where to get it.
B vitamins are a family of eight essential nutrients that work together to keep your body energised, your brain sharp and your cells healthy. Unlike fat-soluble vitamins, B vitamins are water-soluble, meaning your body doesn’t store large amounts, so you need to replenish them regularly through your diet. Here’s a quick guide to each one, what it does and where to get it.
Function:
Good sources of thiamin include peas, nuts, wholegrain breads and liver (but you should avoid liver if you are pregnant).
Deficiency can lead to beriberi or Wernicke-Korsakoff syndrome, especially in people with chronic alcohol use1.
Function:
Good sources of riboflavin include milk, eggs, fortified breakfast cereals, mushrooms and plain yogurt.
Deficiency may cause cracked lips, a sore throat or skin inflammation.
Function:
Good sources of thiamin include peas, nuts, wholegrain breads and liver (but you should avoid liver if you are pregnant).
Deficiency can lead to beriberi or Wernicke-Korsakoff syndrome, especially in people with chronic alcohol use1.
Function:
Good sources of riboflavin include milk, eggs, fortified breakfast cereals, mushrooms and plain yogurt.
Deficiency may cause cracked lips, a sore throat or skin inflammation.
Function:
There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in food. Good sources of niacin include meat, fish, whole grains and eggs.
Function:
Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats.
Deficiency is rare but may cause fatigue, irritability or digestive issues.
Function:
There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in food. Good sources of niacin include meat, fish, whole grains and eggs.
Function:
Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats.
Deficiency is rare but may cause fatigue, irritability or digestive issues.
Function:
Pyridoxine is found in a wide variety of foods, including poultry, salmon, chickpeas, peanuts, oats, bananas, milk and some fortified cereals.
Deficiency may lead to depression, confusion or anaemia. When taking supplements, it’s important not to take too much. Taking an excess amount of vitamin B6 (more than 200mg) can lead to nerve damage2.
Function:
Your gut bacteria are able to make biotin, and it’s not fully known if you need additional biotin from your diet. Even so, biotin is found in a wide range of foods, including egg yolks, nuts, seeds and fish.
Deficiency is rare but may lead to brittle nails, thinning hair or skin rashes3.
Function:
Pyridoxine is found in a wide variety of foods, including poultry, salmon, chickpeas, peanuts, oats, bananas, milk and some fortified cereals.
Deficiency may lead to depression, confusion or anaemia. When taking supplements, it’s important not to take too much. Taking an excess amount of vitamin B6 (more than 200mg) can lead to nerve damage2.
Function:
Your gut bacteria are able to make biotin, and it’s not fully known if you need additional biotin from your diet. Even so, biotin is found in a wide range of foods, including egg yolks, nuts, seeds and fish.
Deficiency is rare but may lead to brittle nails, thinning hair or skin rashes3.
Function:
Good sources of folate include broccoli, sprouts, leafy green vegetables, chickpeas, kidney beans and fortified breakfast cereals.
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant4.
Function:
Good sources of vitamin B12 include meat, fish, milk, cheese and eggs. For vegans, B12 is often added to plant-based milks, but they should also consider a B12 supplement.
Deficiency can cause pernicious anaemia, nerve damage, fatigue and memory problems.
Function:
Good sources of folate include broccoli, sprouts, leafy green vegetables, chickpeas, kidney beans and fortified breakfast cereals.
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant4.
Function:
Good sources of vitamin B12 include meat, fish, milk, cheese and eggs. For vegans, B12 is often added to plant-based milks, but they should also consider a B12 supplement.
Deficiency can cause pernicious anaemia, nerve damage, fatigue and memory problems.
Each B vitamin has its own role, but together they’re a powerhouse for energy, brain health and cell repair. Eating a varied diet rich in whole foods – vegetables, whole grains, nuts, legumes and proteins – will usually cover your needs. If you’re pregnant, vegan or have certain medical conditions, supplements may be beneficial – but always consider checking with a healthcare provider before starting supplementation.
Each B vitamin has its own role, but together they’re a powerhouse for energy, brain health and cell repair. Eating a varied diet rich in whole foods – vegetables, whole grains, nuts, legumes and proteins – will usually cover your needs. If you’re pregnant, vegan or have certain medical conditions, supplements may be beneficial – but always consider checking with a healthcare provider before starting supplementation.
“I was diagnosed with osteoporosis about thirty years ago. I have taken various osteoporosis drugs over...
Wendy recently contacted us just to say ‘thank you’ for her Marodyne LiV. She had a bad two-week...
“A year ago we stayed in Ambleside. Owing to my arthritic knee and how my osteoporosis was impacting...
Helen has been using the Marodyne since January 2024 and has already experienced noticeable improvements...
Catherine received her Marodyne back in February 2023 and has been using it twice a day ever since. Here...
Pauline has been using the Marodyne for several years, alongside HRT and supplements. “I have...
Anne got in contact with us in June 2024 to tell us about her success using the Marodyne LiV. Anne...
‘Twiggy’ was diagnosed with osteoporosis in February 2022. “While doing my shoulder surgery, the suture...
After having been diagnosed with osteoporosis at the age of 57, Danah sought out ways to help her situation....
Diana Moran was diagnosed with osteopenia aged 74. Diana admits she was both surprised and disappointed...
Julie Robinson has spent her career helping women to stay active and healthy. Formerly a PE teacher,...
In 2023, David got in touch with us to tell us the story of his wife, Barbara. Barbara was diagnosed...
Jane Ryan, author of the ‘Missing Dad’ teen spy thriller series, has always led an active lifestyle;...
To continue delivering the high level of quality and service our customers expect, it has become necessary to make a small price adjustment.
From £2,800* to £3,000 ex VAT with delivery included, this change reflects:
We’ve absorbed these rising costs for as long as possible, and this small adjustment ensures we can continue to provide a reliable product and excellent support.
Thank you for your understanding and continued trust in us.
*Currently does not include shipping