Vitamins are nutrients the body needs to complete its daily processes. Forty-four percent of Americans take a daily vitamin. There are two types of vitamins: fat and water soluble. Vitamins in both categories have different functions and all are vital for survival. However, the B vitamins are the most important for energy utilization. As explained by the American Dietetics Association and University of Maryland Medical Center, B vitamins are precursors for enzyme co-factors or co-enzymes, helping enzymes in energy metabolism. By acting as a co-enzyme, B vitamins aid the metabolism of stored and eaten amino acids from protein, carbohydrates and fats into glucose for energy.
Thiamine
Vitamin B1, or thiamine, is important in energy metabolism. It is a precursor of the co-enzyme thiamine pyrophosphate, which enables the body convert carbohydrate into energy. It also aids the body in the metabolism of protein and production of fat. Thiamine is necessary for normal nervous system function. Thiamine is found in the diet in wheat germ, beans, peas and in the form of "enriched" foods such as cereals and bread products.
Riboflavin
Vitamin B2, or riboflavin also works to create energy from carbohydrates, fats and proteins. It makes up co-enzymes FMN and FAD, which aids in the metabolism of the food we eat into energy and in oxidative phosphorylation reactions in the electron transport chain. Riboflavin is found mainly in dairy products. It can also be found in meats, liver, milk and leafy green vegetables. Enriched products are also a good source.
Niacin
Vitamin B3, or niacin, aids in the production of energy from the foods we eat as a component of a co-enzyme in many metabolic reactions. It is found in high protein foods such as eggs, meat and nuts. Milk, mushrooms, dark greens and "enriched" bread products are good sources. It can also be created from tryptophan, which is an amino acid.
Pantothenic Acid
Vitamin B5, or pantothenic acid is another B vitamin that aids the body in producing energy. It is a component of co-enzyme A and a protein that cause metabolic reactions for energy. It can also help produce red blood cells, metabolize fat into energy and helps the adrenal gland in producing anti-stress hormones. Good sources include enriched or whole grains, legumes, eggs and meat.
Pyridoxine
Vitamin B6 has a few different forms with the same bodily effects: pyridoxine, pyridoxamine, and pyridoxal. Pyridoxal phosphate is the co-enzyme which is used to metabolize amino acids. According to the University of Maryland Medical Center, it has been found that people who don't get enough B6 in their diet may be at higher risk for developing heart disease. Yellow number 5 food dyes and medications can interfere with the absorption of this vitamin, so some research suggests American's are not getting enough. Good sources of pyridoxine are meats, whole grains, beans, fruits and vegetables.
Biotin
Biotin is a B vitamin that aids in the metabolism of fats and carbohydrates by acting as a co-enzyme. The elderly, athletes and serious burn patients may need more biotin for energy needs. Biotin is produced in a healthy intestinal tract, but still needs to be consumed in the diet. Thirty micrograms is the Recommended Dietary Allowance (RDA) for biotin. It can be found in dried beans and peas, egg yolk, liver and milk.
Folate
Folate occurs in the diet in three forms: folate, folic acid and folacin. Folate covers all three forms and is needed as a co-enzyme in our bodies. It helps breakdown carbohydrates into glucose to be used for energy. It helps form DNA and RNA, which is the genetic material for our bodies. It helps the body build cells and is essential for pregnant women. Folate also aids in the release of serotonin, which helps create an overall well-being for the body. Good sources of folate are dark vegetables, mushrooms, oranges, bananas and poultry.
Cobalamin
Vitamin B12, cyanocobalamin (or cobalamin) is a very important vitamin for energy metabolism. It is a co-enzyme in the oxidation of fat or fatty acids. It can also act as a co-enzyme in the production for serotonin and melatonin. Those hormones are needed for sleep and for well being, and both are important for the energy level of individuals. Vitamin B12 deficiency is rare, but can be caused by lack of intrinsic factor, which is produced in the stomach and necessary for vitamin B12 absorption. People generally consume normal amounts of B12, but develop anemia due to the stomach not producing intrinsic factor.
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