B vitamins: fatigued? Sluggish? You may not be getting your B vitamins. If you're a woman of child-bearing age, pregnant, over 50, a vegetarian or at risk for heart disease, you may benefit from B-vitamin supplementation, says Laura Wroblewski, a registered dietitian with the sensible nutrition connection in Hingham, Massachusetts.(CHECK OUT)

 
VITAMIN          FOOD SOURCES             USES 
 
[B.sub.1]        Yeast peas, beans        Assists nervous system 
or THIAMIN       and grains 
 
[B.sub.2]        Many vegetables          Maintains vision and 
or RIBOFLAVIN    and nuts                 skin 
 
[B.sub.3]        Enriched white           * Improves cholesterol 
or NIACIN        flour, peanuts, fish     * Helps metabolize 
                 and meat                 carbohydrates 
                                          * Helps treat leg 
                                          cramps triggered by 
                                          hardening arteries 
                                          * Helps fight numbing 
                                          effects of Raynaud's 
                                          disease 
 
[B.sub.5]        Liver, yeast and         * Production of energy, 
or PANTOTHENIC   salmon                   hormones and 
ACID                                      neurotransmitters 
 
[B.sub.6]        Meat, poultry            * Lowers risk of heart 
or PYRIDOXINE    fish, eggs, white        disease 
HYDROCHLORIDE    potatoes and             * Maintains immune 
                 other starchy            and nervous systems 
                 vegetables               * Therapeutic dosages 
                 non-citrus fruits,       reduce morning 
                 fortified cereals        sickness 
                 and soy products         * Metabolizes amino 
                                          acids and glycogen 
                                          (sugar) 
 
[B.sub.12]       Found in meat,           Lowers risk of heart 
or CYANOCOBAL-   fish and poultry         disease; essential for 
AMIN             and dairy                maintenance of 
                 products;                nervous system and 
                 not found in             production of energy 
                 plant foods 
 
FOLIC ACID       Dark leafy green         Lowers risk of heart 
                 vegetables, oranges      disease and helps 
                 and fortified foods      prevent birth defects 
                                          of the spinal cord 
 
BOTIN            Oatmeal, egg             Metabolism of 
                 yolks, organ             nutrients 
                 meats, bananas, 
                 peanuts and 
                 brewer's yeast 
 
VITAMIN          RECOMMENDED              NOTES AND PRECAUTIONS 
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