Vitamins are an essential part of the body's function. Normal growth, metabolism and protection against some diseases are promoted by vitamins. B vitamins provide energy, which is essential for you to perform your day-to-day activities. In addition to eating healthy, taking vitamin B supplements is a good way to keep your energy going and provide your body with the nutrients it needs.
Vitamin B1
Thiamine, vitamin B1, is a water-soluble vitamin that is essential to bodily functions. It enables the body to use carbohydrates from food as a source of energy. Thiamine metabolizes food and can be found in foods like pasta, whole grains and lean meat.
Vitamin B2
Vitamin B2, also known as riboflavin, is a crucial component of energy production in the body. Riboflavin assists in the production of energy by metabolizing proteins, carbohydrates and fats. Foods rich in riboflavin include green leafy vegetables, milk and other dairy products.
Vitamin B3
Niacin, or vitamin B3, is another nutrient that is needed to metabolize carbohydrates, proteins and fats. Niacin is also essential for proper digestion. Lean meats, poultry, cheese and soybeans are food sources that provide niacin.
Vitamin B6
Vitamin B6, or pyridoxine, is important for energy and insulin production and red blood cell formation. It is included in B complex products along with other B vitamins. Shrimp, carrots, bananas and avocados provide adequate amounts of vitamin B6.
Vitamin B7
Biotin, or vitamin B7, helps with the synthesis of fats, amino acids and glucose. Legumes, nuts, egg yolks and milk are some important sources of biotin.
Vitamin B9
B9, also known as folic acid or folate, assists in energy production and the production of red blood cells. It is used to treat the specific type of anemia that results from a poor diet. Folic acid can be found in spinach, broccoli, fruit and liver.
Vitamin B12
Vitamin B12, or cobalamin, improves the immune system, carries oxygen to the blood and breaks down fat. Vitamins-nutrition.org states that the B12 daily intake should be 30 to 40 times more than what is recommended by the U.S. Food and Drug Administration, which is 2.4 mcg for adults and adolescents 14 years or older. Liver, kidney beans and milk are some of the richest sources of B12.
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