Vitamins in the B group are known as the energy vitamins. Vitamin B is essential for energy and peak health levels throughout life. Although vitamins do not provide any energy themselves, vitamins in the B group are required in the chemical processes that allow the body to receive energy from food. Found in abundance in a variety of food groups, energy vitamins can be missing from an inadequate or unbalanced dietary intake. Vitamin B is readily eliminated from the body, so people who overindulge in alcohol or restrict their dietary intake to lose weight are more susceptible to vitamin B deficiency.
Comprised of eight individual vitamins, the B-complex vitamin group includes vitamin B1, or thiamine; vitamin B2, or riboflavin; vitamin B3, or niacin; vitamin B5, or pantothenic acid; vitamin B6, or pyridoxine; vitamin B7, or biotin; vitamin B9, or folic acid; and vitamin B12, or cyanocobalamin. Each vitamin contributes significantly to the production of energy. A deficiency in vitamin B usually includes more than one type of B vitamin. In order to boost energy levels, a B-complex supplement should be taken.
The metabolic process of food and alcohol relies on vitamin B1. This vitamin also improves adrenal gland functionality and boosts the immune system. Fatigue, energy loss, blindness and anemia can result from low levels of vitamin B2.
Vitamin B3 also assists the body in the production of energy. Neurological diseases are treated with niacin, as is high cholesterol. Combined with vitamin C, niacin reduces lipoprotein production, which is a major risk factor for patients who have heart conditions.
Among the energy vitamins, a principal energy booster is vitamin B5. This vitamin also is known as the anti-stress vitamin. An essential nutrient for the formation of red blood cells and maintaining energy levels, vitamin B12 is instrumental in combating fatigue.
The B-complex group of vitamins works to keep energy levels at maximum performance. These energy vitamins can help prevent diseases because they can repair immune cells and nucleic acids. Vitamin B12 and folic acid also work to prevent deficiency anemias.
A diet rich in energy vitamins is the optimum way to achieve peak energy levels. Leafy, deep green-colored plants provide the most energy. Vitamin B is abundant in fish, egg yolks, whole grains, sweet potatoes, organ meats, avocados and whey. Vitamin B1 is found in soy milk, tomato juice, green peas, spinach, watermelon, sunflower seeds, lean ham and lean pork chops.
Vitamin B3 supports energy metabolism, skin health and the nervous and digestive systems. It is found in potatoes, spinach, tomato juice, chicken breast, lean ground beef, shrimp, liver and tuna that is canned in water. Good sources of vitamin B2 are mushrooms, broccoli, spinach, milk, eggs, liver, clams and oysters.