If you are feeling down or have a lack of energy, a good way to combat that is to take vitamins to supplement energy levels. The B group of vitamins is specifically designed to help boost the body's natural energy-making processes. There are six subclasses of B vitamins: B1, B2, B3, B5, B6 and B12.
B1, B2 and B3 Vitamins
Vitamins B1, B2 and B3 are very similar in their use and effects. B1 and B2 will help convert food into energy, which will help the skin, blood and brain. Vitamin B3 performs these functions as well, but also assists the central nervous system. Vitamin B1 can be found in pork, ham, soy milk, watermelon and acorn squash. B2 is mostly found in milk, yogurt, grains, cereals and liver. B3 can be obtained by eating meat, poultry, fortified and whole grains, mushrooms, potatoes and peanut butter. Most Americans get enough of these vitamins in their daily diet, as most nutritious foods have these vitamins in them.
B5 Vitamins
Vitamin B5 is also known as pantothenic acid. This acid is an antioxidant which helps adrenal functions. This vitamin also provides an extra electron to free radicals so they don't have to steal one from somewhere else in the body, providing protection against heart disease, cancer and aging. Since this also prevents the side effects of stress, there is less fatigue felt when levels of this vitamin are where they should be. Symptoms of a deficiency in this vitamin are burning feet and other neurological symptoms. B5 is found in a range of foods such as chicken, whole grains, broccoli, mushrooms, avocados and tomato products.
B6 and B12 Vitamins
Vitamin B6 is mostly an aid to other vitamins which help them do what they need to do. For example, B6 helps convert tryptophan to vitamin B3 (niacin). It also helps convert it into serotonin, which aids sleep, appetite, blood cells and cognitive ability. Many people do not get enough of this nutrient in their daily diet. This vitamin can be found in meats, fish, poultry, legumes, tofu, potatoes and non-citrus fruits.
B12 is mainly good for lowering the risk of heart disease, but its work in the creation of blood cells helps the body feel more energetic. It also assists in new cell growth and breaking down acids, which aids the body's repair work. Many older people have trouble absorbing this vitamin, which leads to a deficiency. This can cause memory loss, dementia and arm and leg numbness. This vitamin can be found in meat, poultry, fish, milk, cheese, eggs, cereals and soy milk.
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