B vitamins are members of a large group. Unlike Vitamins A, C and D, which have one main vitamin, the B vitamin group is comprised of eight vitamins: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. B vitamins are commonly found in leafy green vegetables, meat and dairy products, and can help your body create protein and energy. B vitamins are also involved in making red blood cells.
Vitamin B1
Vitamin B1, or thiamin, can help the body maintain stress levels and strengthen the immune system. Though a deficiency in vitamin B1 is rare, it can cause fatigue, irritability, depression and abdominal discomfort. Thiamin, also referred to as thiamine, is found in many meat products, as well as nuts, oats, oranges, rice and yeast.
Vitamin B2
Vitamin B2, or riboflavin, is an antioxidant that can help neutralize free radicals--- damaging particles in the body --- and may help prevent cell and DNA damage. It may also help prevent health conditions, such as heart disease and cancer. Almonds, organ meats, whole grains, wild rice, mushrooms, soybeans, milk, yogurt, eggs and various green vegetables are all good sources of riboflavin.
Vitamin B6
Vitamin B6, or pyridoxine, is commonly found in grains, legumes, vegetables potatoes, dairy products, eggs, fish, liver, meat and flour. A deficiency in vitamin B can affect nerves, skin and blood cells, among other body parts and functions.
Vitamin B12
According to the Mayo Clinic, a deficiency in vitamin B12, or cobalamine, has long been linked with depression. Whether vitamin B12 deficiency causes depression, or depression causes vitamin B12 deficiency is unknown. Fish, meat, poultry, eggs, milk and cereals are all beneficial sources of B-12.
Supplements
A variety of supplements are also available to supply the body with a combination of all the B vitamins. These supplements can help supply you with B vitamins not received through food, and help growth, development and other functions.
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