Supplements and hair colouring
Vitamins are also called as supplements, are substances that our bodies need to develop and function normally. They include vitamins A, C, D, E, and K, choline, and the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid).
Vitamin E is an antioxidant. It plays a role in your immune system and metabolic processes. Most people get enough vitamin E from the foods they eat. Good sources of vitamin E include vegetable oils, margarine, nuts and seeds, and leafy greens. Vitamin E is added to foods like cereals. It is also available as a supplement.
B-complex supplements usually pack all eight B vitamins into one pill.
B vitamins are water-soluble, which means your body does not store them. For this reason, your diet must supply them each day.
B vitamins have many important functions and are vital for maintaining good health.
B-complex vitamins usually contain the following:
B1 (thiamine): Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1Trusted Source).
B2 (riboflavin): Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef and mushrooms (2Trusted Source).
B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna and lentils (3Trusted Source).
B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt and avocado are all good sources (4).
B6 (pyridoxine): Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).
B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese and liver are among the best food sources of biotin (6Trusted Source).
B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver and beans or in supplements as folic acid (7Trusted Source).
B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8Trusted Source).
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