The B complex - the engine of energy metabolism
Riboflavin - vitamin B2 - can combat fatigue
Vitamin B2 is needed for several enzymes in the body to function. It contributes to normal energy metabolism, reducing fatigue and exhaustion, and to the normal functioning of the nervous system. Vitamin B2 can also protect our cells against oxidative stress and is needed for normal skin and mucous membrane function. Vitamin B2 is found in most foods, both animal and vegetable, yet many people have a low intake of the vitamin. Symptoms of deficiency can include cracked mouthparts, reddened lips and oral mucosa, inflammation of the nasal passages and hypersensitivity to light. Good dietary sources are dairy products, meat, eggs, peas and beans. The vitamin is sensitive to heat and light, so foods exposed to these factors risk losing their vitamin B2 content.
Pantothenic acid - vitamin B5 - boosts your performance
Vitamin B5 is present in all cells of the body and is needed for normal energy metabolism and the synthesis of cholesterol and steroid hormones. The vitamin has been linked to reduced fatigue and may promote normal mental performance. Vitamin B5 is needed for normal muscle and nervous system function and for the body's metabolism and growth. Vitamin B5 deficiency is rare but may affect people with cardiovascular disease, ulcers and rheumatic disorders. Symptoms of deficiency can include nausea, muscle cramps and irritability. Some people have also experienced impaired muscle coordination and a tingling or burning sensation in their feet. Many foods contain vitamin B5 but those with the highest levels are animal products, peas, beans and whole grain products.
Pyridoxine - vitamin B6 - needed for increased energy
Vitamin B6 is important for the normal functioning of the nervous system. The vitamin is needed for protein and carbohydrate metabolism, so supplementation can help increase energy. Vitamin B6 is involved in hormone regulation and the production of red blood cells. It contributes to the normal functioning of the immune system. Apart from alcoholism, vitamin B6 deficiency is rare but can cause cramps, anaemia, vomiting, muscle weakness and skin changes. Vitamin B6 is found in many foods and particularly good sources are fish, meat, poultry, eggs, milk and whole grain products. Bear in mind that light and heat can cause a loss of vitamin B6 in the diet.
Biotin - vitamin B7 - contributes to healthy mucous membranes
Biotin is also known as vitamin H and is essential for the body's metabolism of fats, carbohydrates and amino acids. Biotin is needed for healthy mucous membranes and also for good quality skin and hair. Biotin facilitates the body's energy metabolism and helps the nervous system to function properly. When deficient, symptoms such as fatigue, loss of appetite, depression, dry eyes, hair loss and skin changes can occur. Although the body usually absorbs less than half of the biotin content of the diet, it tends to cover the needs of most people. Biotin is found in many foods, but eggs and liver are particularly rich in the vitamin. Bread, oats, wheat and dairy products are also good sources.
