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. | |||||||||||||||