Simply put, vitamin B complex refers to the eight B vitamins – B1, B2, B3, B5, B6, B7, B9 and B12 – that help our bodies convert food into fuel.

Vitamin B1, or thiamine, can be found in legumes and lentils, whole grains, vegetables, fish, eggs and poultry. B1 helps the body make new cells and protects the immune system.

Broccoli, as well as other green leafy vegetables, fruit, eggs and dairy, contain high amounts of vitamin B2, or riboflavin. This B vitamin works as an antioxidant and is important for red blood cell production, which helps to prevent heart disease.

Chicken, tuna, salmon and legumes are great sources of vitamin B3, which is known to help increase HDL cholesterol, the good cholesterol.

Vitamin B5, also known as pantothenic acid, is present in many common foods like avocado, broccoli, mushrooms and lentils. This B vitamin helps to break down fats and carbs into energy as well as produce hormones.

High protein foods like beef, fish, dairy and cheese contain a lot of vitamin B6. B6 plays a vital role in your overall well-being and sleep health, considering it helps the body produce serotonin, melatonin and norepinephrine.

Vitamin B7, or biotin, can be found in many foods that people consume in a well-balanced diet, including red meat, eggs and salmon. Vitamin B7 is associated with healthy hair, skin and nails and may help control high blood glucose levels.

Vitamin B9 is also known as folate. It can be found in green leafy vegetables and other fruits and vegetables, as well as dried beans. Research has shown B9 can help prevent depression and memory loss. This vitamin is especially important for pregnant women, as it helps to support the growth of the baby.

Vitamin B12 is present in animal products like meat, poultry, seafood, eggs and dairy. Vitamin B12, or cobalamin, works along with vitamin B9 to produce red blood cells.

As you can see, B vitamins are essential nutrients when it comes to your health and well-being. If you believe you may be suffering from a B vitamin deficiency, talk to your physician. You may need a vitamin B-complex dietary supplement, available at your local Sam’s Club.