B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day. B vitamins have many important functions and are vital for maintaining good health. B-complex vitamins usually contain the following:

B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ. B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms. B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils. B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources. B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes. B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin. B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as Folic Acid. B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy. Although these vitamins share some characteristics, they all have unique functions and are needed in different amounts. While certain conditions make it necessary for some people to supplement with B-complex vitamins, research has shown that taking a B-complex supplement may be helpful even for people who don't have an increased need for these nutrients.

May Reduce Stress and Boost Mood B-complex vitamins are often used to reduce fatigue and boost mood.

Some studies suggest that B-complex vitamins can lift your spirits and improve your cognitive performance.

May Reduce Symptoms of Anxiety or Depression While B-complex vitamin supplements are not a cure for mental health issues, they may help improve symptoms of depression or anxiety.

B vitamins may also enhance treatment response when given in combination with antidepressant medication.