B vitamins are a group of water soluble vitamins that play an important role in cell metabolism. Subsequent investigations have shown that vitamins which are chemically different often coexist in the same foods. In general, supplements that contain eight B vitamins are regarded as a vitamin B complex. The individual supplements of B vitamins are designated by the specific name of each vitamin as follows.
Thiamine helps regulate mental function and growth of nerves as well as help memory. It helps also to convert energy from foods. Thiamine is found in beans, whole grains, peas, peanut butter, liver, pork, fish and oranges.
Riboflavin releases energy from foods and produces hormones as well as helping with growth and development. It can be found in dairy products, green leafy vegetables, avocado, meat, nuts and beans.
Niacin is used for more than 50 processes in the body, including the release of energy from the food. It makes hormones, eliminates toxins and helps maintain normal cholesterol levels. Niacin is found in meat, dairy products, fish, poultry, beans, nuts, peanut butter and peas.
Pantothenic acid releases energy from foods. It works along with other B complex vitamins to aid in breaking down proteins, fats and carbohydrates in the foods you eat in order to energize your body. It is also necessary for the production of red blood cells and vitamin D cells. It can be found in fish, liver, chicken, whole grains and beans.
Pyridoxine can aid in the prevention of heart disease as well as helping to fight depression. One can obtain pyridoxine through eating chicken, fish, bananas, potatoes, peas, avocado and beans.
Biotin assists in the break down of proteins, carbohydrates and fats into energy. One can obtain Biotin from eating salmon, liver, eggs, clams, peanut butter, bananas and milk.
Folic acid aids the cells growth and prevents birth defects as well as preventing heart disease. One can obtain folic acid through consuming green leafy vegetables, orange juice, beets, avocado, liver and beans.
Cobalamin breaks down proteins, carbohydrates and fats that you eat to provide you with energy. It also assists in avoiding heart disease as well as preventing depression. You can obtain Cobalamin by consuming milk, eggs, chicken, meat, fish and yogurt.
Quite a few studies have revealed that most patients admitted to hospitals for depression lack the B vitamins Cobalamin and Pyridoxine. When you take a multivitamin or a vitamin B complex you may be able to avoid bouts of depression. However, do not take over 2000 mg / day of Pyridoxine. If you take over 2000 mg / day for an extended period it can cause permanent damage to the nerves. The RDA is only 2 mg. The best way to approach dosing of any vitamins or supplements is to speak to a qualified health care provider.