Vitamin B1 (Thiamin)

It helps your body turn food into energy. It's also key for the structure of brain cells. Legumes, like black beans and lentils, and seeds are go-to sources. Pork and whole grains are also good. Most people get enough thiamin from the foods they eat, but pregnant and breastfeeding women need a little more. People with diabetes tend to have low levels of it.

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Vitamin B12

Rev up before hitting the gym with a snack like a hard-boiled egg or cereal with vitamins added. B12 helps your body break down food for energy. Some athletes and trainers take supplements before workouts, but these don’t really boost your success if you're getting enough in your meals.

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Vitamin B2

You could get enough for the day from a good breakfast! It’s added to many fortified breads and grain products and also found naturally in eggs, asparagus and other green veggies, and milk. Your cells need it to work right, and it might help prevent migraines. (It gets its name from the Latin word "flavus" for yellow -- a lot of B2 will turn your pee a bright color.)

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Vitamin B3 (Niacin)

This is a family of compounds that your body needs to turn food into energy and store it. It helps protect your skin and tissues, too, and may improve your cholesterol levels. Three ounces of canned tuna has nearly all you’ll need in a day. Or serve up some chicken, turkey, salmon, or other lean meats. You're vegan? Eat crimini mushrooms, peanuts, and peanut butter.

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Vitamin B6

This vitamin plays a role in more than 100 different reactions in your body. Some research has shown that B6 may help protect against memory loss, colorectal cancer, and PMS. It’s found in many kinds of foods including leafy and root vegetables; non-citrus fruits like bananas, avocados, and watermelon; legumes; and fish, poultry, and lean meat.

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Vitamin C

Despite claims made by some over-the-counter remedies, it doesn’t prevent colds. But once you have symptoms, drink orange or grapefruit juice to help yourself stay hydrated. Your symptoms may not go away any sooner,  but staying hydrated can help you feel better while your symptoms run their course.  Your body also needs vitamin C to help your bones, skin, and muscles grow. You'll get enough by including bell peppers, papaya, strawberries, broccoli, cantaloupe, leafy greens, and other fruits and veggies in your diet.

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