Even if you don’t sip energy drinks, you’ve seen their “Vitamin B12” and “B ­Vitamins!"–emblazoned labels. But do these nutrients really perk you up? There’s a kernel of truth here. There are eight essential B vitamins-B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12. (FYI, the numbers are loosely in order of when each one was discovered.) They play important roles in the complex chemical reactions that happen at the cellular level to convert food into the energy that powers your body. That said, B vitamins themselves do not provide energy-you only get that from carbs, fat and protein in the food you eat. And they aren’t stimulants, like caffeine, either. So, while they’re related to energy, they don’t give you more of it. Fortunately, most of us get enough of these vitamins to keep our bodies’ natural energy running right. Healthy sources of different Bs include dairy, eggs, chicken, fish, nuts, leafy greens and whole grains. And many grain products are fortified with B vitamins. But again, as long as your levels are adequate, eating extra B-rich foods won’t give you a boost. Food Sources of B Vitamins Thiamin Pork Trout Black Beans Mussels Acorn Squash Riboflavin Milk, yogurt and cheese Beef Portabella mushrooms Almonds Quinoa Nicacin Milk Eggs Fish Beans Peanuts Pantothenic Acid Shiitake mushrooms Sunflower seeds Chicken Tuna Avocado Vitamin B6 Chickpeas Fish Chicken and turkey Potatoes Bananas Biotin Beef liver Egg Salmon Folate Spinach Black-eyed peas Rice Asparagus Brussels sprouts Vitamin B12 Clams Fish (trout, salmon, tuna, haddock) Beef Milk, yogurt, cheese Egg B Vitamin Deficiencies Deficiencies are commonly due to alcoholism, impaired nutrient absorption or inadequate intake. For instance, vegetarians and vegans may be at greater risk for low B12, since you can’t get it from plants. And pregnant or breastfeeding women need higher amounts of B vitamins. Falling short on folate or B12 is linked to bigger health conditions, like anemia or depression, that often have low energy as a symptom. If you really feel like you’re dragging or are in a constant funk, ask your doctor about a blood test to see if you’re getting enough. Deficiency can be remedied with dietary changes and supplements. Bottom Line B vitamins keep your motor running, but loading up won’t give you an extra jolt. Get them from a variety of foods to ensure you hit all eight. WATCH: Are Energy Drinks Bad for You? How Much Folate Do You Need? 9 Healthy Tips to Help You Start Eating a Vegan Diet What Not to Say to a Vegetarian (According to a Vegetarian)

Even if you don’t sip energy drinks, you’ve seen their “Vitamin B12” and “B ­Vitamins!"–emblazoned labels. But do these nutrients really perk you up?

There’s a kernel of truth here. There are eight essential B vitamins-B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate) and B12. (FYI, the numbers are loosely in order of when each one was discovered.) They play important roles in the complex chemical reactions that happen at the cellular level to convert food into the energy that powers your body. That said, B vitamins themselves do not provide energy-you only get that from carbs, fat and protein in the food you eat. And they aren’t stimulants, like caffeine, either. So, while they’re related to energy, they don’t give you more of it.

Fortunately, most of us get enough of these vitamins to keep our bodies’ natural energy running right. Healthy sources of different Bs include dairy, eggs, chicken, fish, nuts, leafy greens and whole grains. And many grain products are fortified with B vitamins. But again, as long as your levels are adequate, eating extra B-rich foods won’t give you a boost.

Food Sources of B Vitamins

Thiamin

Pork Trout Black Beans Mussels Acorn Squash

Riboflavin

Milk, yogurt and cheese Beef Portabella mushrooms Almonds Quinoa

Nicacin

Milk Eggs Fish Beans Peanuts

Pantothenic Acid

Shiitake mushrooms Sunflower seeds Chicken Tuna Avocado

Vitamin B6

Chickpeas Fish Chicken and turkey Potatoes Bananas

Biotin

Beef liver Egg Salmon

Folate

Spinach Black-eyed peas Rice Asparagus Brussels sprouts

Vitamin B12

Clams Fish (trout, salmon, tuna, haddock) Beef Milk, yogurt, cheese Egg

B Vitamin Deficiencies

Deficiencies are commonly due to alcoholism, impaired nutrient absorption or inadequate intake. For instance, vegetarians and vegans may be at greater risk for low B12, since you can’t get it from plants. And pregnant or breastfeeding women need higher amounts of B vitamins. Falling short on folate or B12 is linked to bigger health conditions, like anemia or depression, that often have low energy as a symptom. If you really feel like you’re dragging or are in a constant funk, ask your doctor about a blood test to see if you’re getting enough. Deficiency can be remedied with dietary changes and supplements.

Bottom Line

B vitamins keep your motor running, but loading up won’t give you an extra jolt. Get them from a variety of foods to ensure you hit all eight.

WATCH: Are Energy Drinks Bad for You?

How Much Folate Do You Need? 9 Healthy Tips to Help You Start Eating a Vegan Diet What Not to Say to a Vegetarian (According to a Vegetarian)
  • How Much Folate Do You Need? 9 Healthy Tips to Help You Start Eating a Vegan Diet What Not to Say to a Vegetarian (According to a Vegetarian)