They are one of the minor components of diet. They are vital in small amounts. They can be classified in two categories depending on their solubility.
- Fat-soluble vitamins like vitamins A, D, E and K.
- Water-soluble vitamins like vitamins B and C.
Water-soluble vitamin B complex plays a major role in depression. Subsequent table can help you in understanding the specific functions of these vitamins along with their common sources, recommended intake and deficiency symptoms.
|Thiamin (B1)||Co-factors in decarboxylation||1.2mg/day||Anorexia nervosa, Mentaldepression, nervousness, irritability, fatigue, peripheral neuropathy, poor memory, beriberi-dry and wet, digestive disturbances, muscular weakness, numb hands and feet.||Whole grains, brown rice, seafood, beans, meats, liver, wheat germ and legumes.|
|Riboflavin (B2)||Important part of flavoproteins||1.3mg/day||Cracked skin and mucus membranes, eczema, photophobia, burning and itching of the eyes, neuropathy.||Glandular meat like liver and kidney, hard cheese, milk and leafy green vegetables.|
|Niacin (B3)||Forms nicotinic acid and nicotinamide||16mg/day||Anorexia nervosa, muscular weakness, indigestion, skin eruptions,pellagra-symptoms are dementia, diarrhea, dermatitis (3D’s)||Tuna fish, lean meats, whole grains, liver, eggs, avocados.|
|Pantothenic acid (B5)||Constituent of CoA||5mg/day||Depression, fatigue, alopecia, insomnia, weakness.||Meat, whole grains, bran, molasses, nuts, chicken, eggs.|
|Pyridoxine (B6)||Co-enzymes for various enzymes used in protein and neurotransmitters metabolism.||1.3-1.7 mg/day||Irritability, nervous disorders, dizziness, learning disabilities.||Liver, kidney (glandular meat) oatmeal, banana, cabbage, avocado, eggs.|
|Folate||Work as enzyme co-substrate in the reactions of amino acid metabolism.||400mcg/day||Anemia, mental depression, weakness, polyneuropathy, extreme fatigue, insomnia, irritability.||Green leafy vegetables such as spinach, asparagus, broccoli, lean beef, potatoes, whole wheat bread, and dried legumes.|
|Cyano- cobalamin (B12)||Co-enzyme in amino acid metabolism.||2.4mcg/day||Pernicious anemia, mental deterioration, general weakness, trembling, menstrual problems, poor appetite, chronic fatigue.||Liver and kidney, milk, eggs, fish, cheese.|
|Biotin||Catalyses CO2fixation||30 mcg/day||Fatigue, mental depression, eczema, insomnia, poor appetite.||Milk, liver, egg yolk, fruits, unpolished rice|