These are many vitamins clubbed together: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9) and cobalamin (B12), all make up what we call vitamin B or B complex.
Found in fresh fruits, vegetables, whole grains, nuts, eggs, fish and cheese. Of these, B12 is found mostly in non-veg sources, so vegetarians have to take extra care to include this vitamin in their diet. Curd and cheese have good levels of B12, created through a fermentation process from milk.
Vitamin B is essential for metabolic activities, and also greatly helps to metabolize carbohydrates, aids digestion, boosts nerve function and inhibits depression.
Take it as a supplement at the start of your day with your breakfast so that you can utilize nutrients better throughout the day. PMS and bad moods can be prevented with a good supply of vitamin B just before your periods. For lustrous hair and pink nails look to B for help.