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