They help our bodies process energy from foods we eat. 

Essentially, says Abbott registered dietitian Abby C. Sauer, B vitamins “help the body to burn fuel” from carbohydrates, fat and protein, “working with enzymes that help make energy.” Vitamins B1 (Thiamine), B2 (Riboflavin), and B3 (Niacin) are the superstars here. You’ll find Thiamine in everything from lentils to red meats to sunflower seeds; Riboflavin in nuts, green veggies, meats, and dairy products; and Niacin in foods including beans, nuts, and fish. Without them, we may feel run-down and fatigued.

They keep our brains and nerves functioning well. 

B vitamins – and especially B-12 (Cobalamin) – are essential “for repairing your DNA and for the function of nerves,” says Abbott’s Kerstin Koenig, M.D. If we don’t get enough, the deficiency can lead to increased mental anxiety and tension, fatigue, poor memory, and even depression.

They help babies develop properly. 

Pregnant women and those who might become pregnant especially need Vitamins B9, more commonly known as folate or the man-made folic acid (400 daily micrograms for women of childbearing age and 600 micrograms for expectant moms) and B-12, because “we want to make sure the cells in the baby are growing,” says Sauer. These vitamins play a critical role in helping develop a fetus’s brain, spinal cord, and nervous system – and also are key in preventing spinal cord defects.

They assist women who are “eating for two." 

It’s critical that women who are breastfeeding consume Vitamin B9 – the B component that’s folate, or the man-made folic acid. It’s essential to ensure cellular growth both for the growing baby and for Mom, as her body recovers from pregnancy. While this vitamin is found naturally in foods such as leafy vegetables, citrus fruits, beans, and whole grains, breastfeeding women need folic acid supplements to ensure they’re getting the recommended 500 micrograms each day.

They help regulate digestion. 

Different B vitamins keep our digestive systems in good working order. B1 (Thiamine) may help regulate and enhance appetite, while B3 (Niacin) is required for the proper function of fats and sugars in the body. B6 (Pyridoxine) gives your system an assist by helping process proteins you eat, and B7 (Biotin) also helps you produce cholesterol and process carbs and fats.

They’re good for cell regeneration and repair. 

Vitamin B6 (Pyridoxine) and B12 “help cells to multiply – especially those that have short life spans like red blood cells,” says Sauer. And since it’s involved in dozens of the body’s cellular and enzyme reactions, B6 is key in helping with the proper growth and development of parts of the nervous system. It shows up in plenty of foods including poultry, bananas, and fish, while you’ll find B12 in fish, dairy products, meat, and fortified cereals. If you don’t get enough, you may feel weak, fatigued, and develop anemia.

They keep our hair and skin looking good.

Vitamins B2 (Riboflavin) and B7 (Biotin) play a role in maintaining healthy hair, skin – even our nails. While you’ll find Riboflavin in everything from fortified cereals to salmon and spinach, Biotin comes from sources including strawberries, cheese, and soybeans. And the reality is that when we feel that we look our best, it gives us confidence, helping us get more out of life.