 With all the emphasis on the importance of vitamins D and C, an important family of vitamins known as B-complex gets overlooked. The B vitamins are best known for their energizing abilities, their contributions to creating red blood cells, and their ability to boost nerve health and mental focus. They are mostly water based vitamins, which means they are not stored as well as fat based vitamins such as vitamin D3, so they need to be replaced more often. Some B power examples for boosting energy and reducing depression A nutritional psychology study, published in the June 2013 European Journal of Clinical Nutrition , surveyed 422 Tokyo municipal workers in a short cross sectional study, then performed a longitudinal study for three years on 210 subjects without depression symptoms and whose B6 pyridoxal serum levels were high. The researchers confirmed that high vitamin B6 serum levels have a strong association with reducing depression risks in adults. Another study, this one by Tufts University in Boston, determined that depression among Hispanics in the area was at least partly caused by chronic inflammation due to vitamin B6 deficiencies. This deficiency inhibits the cysteine needed to create the master antioxidant glutathiane ( http://www.selfnews.com ). A UK doctor had miraculous results using vitamin B12 injections on patients suffering from depression, chronic fatigue and various neurological ailments including neuropothy and insomnia. Because those patients already had what the medical establishment considered normal serum B12 levels, that doctor was investigated. The British medical authorities insisted he stop, despite hundreds of successes, until his therapy could be tested. So it goes with the medical mafia racket ( http://www.selfnews.com ). Benfotiamine is a lipid form of the normally water based thiamine (B1). Benfotiamine thiamine with added pyridoxal-5-phosphate (vitamin B6) has been used successfully to nullify diabetes induced peripheral neuropathy ( http://www.selfnews.com ). The B vitamins, what they do, and how to make sure you have enough Elevated amounts of specific B vitamins are used to address specific conditions, such as niacin for mental disorders, folate for red blood cell production and pregnancy support, and those mentioned earlier in this article. But the rest of the B complex family should be involved at maintenance doses as a supportive foundation. Vitamin B1 (thiamine) Vitamin B2 (riboflavin) Vitamin B3 (niacin or niacinamide) Vitamin B5 (pantothenic acid) Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine, or pyridoxine hydrochloride) Vitamin B7 (biotin) Vitamin B9 - (folate should be used instead of synthetic folic acid) Vitamin B12 - (methylcobalamin is the best) Cruciferous vegetables have high B complex contents. Other foods high in B vitamins include bee pollen, brewers yeast, bell peppers, mushrooms, summer squash, turnip greens, and other greens. Whole grain cereals, beans, and nuts are rich in thiamine and other B vitamins. Tuna, cod, chicken and turkey are considered good food sources for B vitamins as long as they are healthy or organic sources. Organic red meats from humanely treated, grass-fed cattle are excellent sources of vitamin B12. Many vegetarians are lacking sufficient B12 for brain and nervous system energy and red blood cell production. If you're not eating a good deal of red meat, you may need to supplement B12. But there's a problem with that. Oral B12 supplements have difficulty getting through the gastrointestinal tract intact, preventing it from getting into the bloodstream. That's why doctors give B12 injections or prescribe patients with the wherewithal to do it themselves. But most of us can rely on transdermal B12 patches, oral sprays or sublingual tablets that dissolve under the tongue and are absorbed directly into surface capillaries of the mouth. Just make sure methylcobalamin is the type of cobalamin B12 used. Others can be counterproductive or perhaps toxic. 