By Anna Niec
Vitamins in the B group are comprised of five different vitamins sometimes referred to as the vitamin B complex.

They are important for a healthy nervous system.

Some small studies link deficiencies of thiamin (vitamin B1) to increased incidence of depression in women.

A good intake of B vitamins is essential for good energy levels.

Low amounts of vitamins Bs and especially riboflavin in the diet can contribute to poor hair, skin and blood cells.

Niacin (vitamin B3) like thiamin and riboflavin helps to boost our energy levels.

In general, lack of vitamin Bs in the diet causes irritability, loss of appetite, fatigue and weight loss.

Recommended daily amounts differ between men and women.

Vitamins in the B group are water soluble, which means that body stores of most water-soluble vitamins vary daily according to our daily diet.

Consuming adequate amounts of vitamin Bs in our daily diet is essential to keep up our levels of vitamin Bs.

Daily consuming two to three serves of vegetables, a serve of lean meat, poultry or fish as well as two serves of dairy products should guard against deficiency of Bs.

Avoid cooking vegetables in large amounts of water or soaking foods prior to cooking.

Avoid overcooking them – they should be just on the crisp side and not soggy.

Vitamins in the B group are one of the most popular supplements on the market today.

It’s a good idea to take B supplements if:

• You are on a weight loss diet and have restricted your food intake.
• Your appetite is poor.
• You are having a stressful time.
• You are travelling overseas where your diet may be compromised.
• If you drink alcohol regularly.
• If you smoke.

As vitamins B are water-soluble, supplements of the vitamins are quite safe to take.

• Next in the nutrient file – Vitamin C helps to see you through a cold-free winter

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