Vitamin B complex includes the the eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 – all of which help the body with essential functions such as breaking down carbohydrates and protecting brain function.
Dietary B complex vitamins are important regulators of neurotransmitter function. Studies have also shown that B vitamins may affect central metabolism, brain function and the modulation of mood.
Vitamin B6 is an important cofactor for the enzymes that synthesize the neurotransmitters serotonin, epinephrine and norepinephrine. Best sources of vitamin B6 include protein, eggs, legumes, nuts, seeds and soy products, seeds, avocado. Additionally, Folate (B9) found in dark leafy greens, beets, asparagus and root vegetables, may reduce risk for depression and memory loss.
Riboflavin (B2) and Cobalamin (B12) both assist with red blood cell production and Niacin (B3) assists in raising HDL (good) cholesterol. Best sources of B12 are fish, dairy, eggs and beef and B2 are almonds, yogurt, eggs, milk, soybean. B3 can be found in beans, milk, eggs and green vegetables.
Biotin (B7), found in pork, chicken, potatoes, cauliflower and barley, helps keep skin and hair looking healthy.