Vitamin B-1 Vitamin B-1, or thiamin, helps your body convert food into energy.

Your brain depends on vitamin B-1 to metabolize glucose, and your nerves need it to function properly. Women need 1.1 milligrams and men should get 1.2 milligrams of vitamin B-1 daily. Some of the best sources are enriched ready-to-eat cereals made from whole grains, but the amount youll get varies from one brand to the next. Other rich sources are roasted ham, pork chops, brown rice, lentils, peas and beans such as navy, black, pinto, lima and kidney beans. Vitamin B-6 Vitamin B-6 actives enzymes responsible for producing energy, neurotransmitters, red blood cells and white blood cells that support the immune system. You may help keep your heart healthy by getting an adequate amount of vitamin B-6 because it removes the amino acid homocysteine from your blood. High levels of homocysteine are associated with an increased risk of developing cardiovascular disease. Your daily diet should include 1.3 milligrams of vitamin B-6. Tuna, salmon, poultry, beef, potatoes, spinach, bananas and fortified breakfast cereals are all good sources. Vitamin B-12 Your body needs vitamin B-12 to make neurotransmitters, hemoglobin and DNA. It also lowers your levels of homocysteine, but in a different way than vitamin B-6. Vitamin B-12 helps convert homocysteine into S-adenosylmethionine, or SAMe, wShich is essential for the synthesis of hemoglobin and vitamins. SAMe is used to treat osteoarthritis and depression and may help relieve pain from fibromyalgia. The recommended daily intake for vitamin B-12 is 2.4 micrograms for men and women. Good sources include enriched cereals and animal-based foods, such as fish, chicken, beef, milk, cheese and yogurt.