This blog is part of our Know Your Vitamins series, where we explore essential vitamins and minerals and how they support overall wellness. Find more educational articles for new supplement starters in our Earthly Insights blog.
Your body doesn’t run on vibes alone. It runs on nutrients—and B vitamins are some of the hardest-working in the mix.
Often called the B-complex, this group of vitamins under the “B” umbrella plays a critical role in how our body turns food into fuel.¹ That’s why some refer to these vitamins as the “cellular energy vitamins.”
If you’re new to supplements, the B family can look confusing at first. Different numbers, different names, different roles. In this guide, we’ll break down what each B vitamin brings to the table, how to get them through whole, nourishing foods, and when a supplement can help fill the gaps. Let’s get into it.
Meet the B Family: A Quick Guide to Each Vitamin
Vitamin B isn’t a single nutrient, it’s a whole roster of eight related but distinct vitamins. It includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).²
While they all share the goal of keeping your body running smoothly, two of them really shine when it comes to fueling your cells:*
Riboflavin (B-2)
Riboflavin is an essential B vitamin that helps your body turn carbohydrates, fats, and proteins into fuel—a process known as energy metabolism.* Without it, the chain reaction that converts your food into energy may struggle to function efficiently.³
But riboflavin does more than fuel your cells. It also:*
- Supports cardiovascular health by contributing to normal energy production in cells, including those of the heart.¹
- Supports healthy homocysteine levels, which participate in cardiovascular systems.¹
- Supports healthy red blood cells, key for oxygen transport and overall vitality.⁴
- Supports nerve function, helping your muscles and brain transfer crucial messages.*
In short: riboflavin keeps your systems humming along.
Niacinamide (B-3)
Niacinamide, one of two common forms of vitamin B3, is equally vital for supporting your body’s cellular energy.* It’s a key player in creating NAD+ and NADH, coenzymes that help your cells generate ATP, your body’s primary energy currency.*
Put simply, niacinamide helps your cells metabolize energy. It also supports nervous system health, which plays a major role in various daily functions.*
If you’re looking for foundational ways to fuel your cells, B3 and B2 are essential offerings from Mother Nature that can provide vital support.*
Fuel Your Body Naturally: Top Vitamin B Foods
You can get a lot of your B vitamin intake through a colorful, varied diet. Since B vitamins are water-soluble (meaning your body doesn't store them long-term), you need to replenish them every day.²
Foods highest in B vitamins include:²
- Eggs
- Milk
- Meat
- Enriched flour
- Green vegetables
Pro Tip: Try a breakfast scramble with eggs and spinach, or a lentil salad with avocado for lunch to hit multiple B-vitamin goals in one delicious meal!
Sun-to-soil B vitamin formulas
At Nature’s Life, we believe real wellness starts with working alongside Mother Nature, not against her. Whole foods lay the foundation, but modern farming, soil nutrient depletion, and food processing can make it harder to get the nutrients your body depends on—B vitamins included.
That’s where thoughtfully crafted supplements come in. We harness the power of plants and proven nutrients to help fill the gaps, supporting cellular energy production and everyday resilience in a way food alone sometimes can’t.*
Energizing Vitamin B-2
This once-daily formula offers 250 mg of riboflavin (B-2) per serving to support:*
- Cardiovascular health
- Cellular energy metabolism
- Healthy homocysteine levels
- Healthy red blood cells
- Nerve function
[Shop Energizing Vitamin B-2 →]
Energizing Niacinamide (B-3)
This formula delivers a high-potency 1,000 mg serving of niacinamide (B-3) to support:*
- Cellular energy metabolism
- Nervous system health
It also functions as a powerful precursor to NAD+ and NADH.*
Support Cellular Energy with B Vitamins
B vitamins are essential for several processes throughout the body. They support cellular energy, nerve function, healthy red blood cells, and more.* When your intake is consistent and aligned with what nature intended, your cells have what they need to do their work.
Follow @natureslifevitamins on Instagram for more radical wellness tips.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Resources
- Li, M and Zumin, S. Riboflavin Intake Inversely Associated with Cardiovascular-Disease Mortality and Interacting with Folate Intake: Findings from the National Health and Nutrition Examination Survey (NHANES) 2005–2016. Nutrients, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9785396/
- Cleveland Clinic. A close look at each of the B vitamins: benefits, food sources and more. January 2024, https://health.clevelandclinic.org/b-vitamin-benefits.
- Mahabadi, N et al. Riboflavin deficiency. StatPearls, Treasure Island, National Library of Medicine, National Institutes of Health, 2025. https://www.ncbi.nlm.nih.gov/books/NBK470460/