Vitamin B deficiency: Symptoms and cure

The B vitamins are a group of eight nutrients, each of which has unique functions to help keep the body healthy. They are especially important for maintaining cell health and providing you with energy.

Symptoms of B vitamin deficiency vary depending on the B vitamin you are taking. Some foods are high in various B vitamins, and certain foods are particularly high in certain B vitamins. Eating a balanced diet is key to getting all of the nutrients your body needs. 

This article reviews the most common types of B vitamins, including why you need them, your deficiency symptoms, and what foods contain them.

Who are vulnerable?

Certain groups, such as older adults and pregnant women, are at higher risk of vitamin B deficiency. They need higher amounts of some types of vitamin B.

Certain conditions such as Crohn's disease, celiac disease, HIV, and alcohol consumption can prevent the body from absorbing B vitamins effectively, which increases the risk of deficiency.

The symptoms of vitamin B deficiency vary depending on the vitamin B deficiency. They can range from fatigue and confusion to anemia or a weakened immune system. Small skin rashes are also common. 

To treat vitamin B deficiency, your doctor will likely recommend that you take supplements or increase your intake of certain foods that contain the vitamin you want.

Vitamin B12

Vitamin B12, also called cobalamin, helps in the regulation of the nervous system. It also plays a major role in the growth and red blood cell(RBC) formation.

Symptoms of vitamin B12 deficiency

A deficiency in vitamin B12 can lead to changes in the nervous system and circulatory system. 

Vitamin B12 deficiency can lead to megaloblastic anemia, a condition in which the bone marrow produces abnormally shaped large red blood cells that do not function properly. Mental illnesses like dementia.

Paranoia, behavioral changes, and depression can result from a vitamin B12 deficiency. Sometimes neurological damage cannot be reversed.

Vitamin B12 deficiency can cause the following symptoms:

• tiredness or fatigue
• loss of appetite
• loss of weight
• numbness and tingling in the hands and feet
• balance problems
• loss of memory
• confusion
• constipation
• soreness of the mouth or tongue

Which foods contain vitamin B12?

Vitamin B12 is mainly found in meat and dairy products, so people who follow a vegan diet are at risk of deficiency; however, there are food options to meet your dietary needs for B12; vegetarian sources include dairy products and eggs.

Vegan sources of B12 include fortified foods and nutritional yeast.

The best sources of vitamin B12 include:

• fortified breakfast cereals
• milk
• cheese
• clams
• meat, including fish and poultry
• eggs
• nutritional yeast

Vitamin B6

Vitamin B6, also called pyridoxine, helps the body convert food into energy. It can also help the body fight infections by improving the immune response of the body.

Pregnant and breastfeeding women need it for their babies' brains to develop normally.

Symptoms of vitamin B6 deficiency

Insufficient amounts of B6 can result in anemia as well as skin disorders, including itchy rash, or cracks around the mouth.

A lack of B6 can also cause:

• nausea
• anemia
• dermatitis
• depression
• susceptibility to infections
• confusion

Which foods contain vitamin B6?

Foods containing high proportion of vitamin B6 include:

• poultry, fish, and organ meats
• potatoes and other starchy vegetables
• fruits, except for citrus fruits

Vitamins B1 and B2

Vitamin B1 is also called thiamin, and vitamin B2 is also known as riboflavin.

These vitamins help convert food into energy. Vitamin B1 has neurological benefits, and vitamin B2 helps maintain adequate eyesight.

Symptoms of vitamin B1 or B2 deficiency

This is because many foods such as milk and whole grains are fortified with these vitamins, which can be a problem for people who abuse alcohol, but have symptoms such as confusion and cracks on the sides of the mouth.

Which foods contain vitamins B1 and B2?

Most people get their B1 and B2 vitamins from fortified breakfast cereals and whole grains.

Important sources of vitamin B1 include:

• fish
• whole grains
• fortified bread, cereal, and rice
• legumes, including soybeans
• nuts and seeds

Sources of vitamin B2 include:

• eggs
• organ meats, including kidney and liver
• lean meats
• milk(low-fat)
• green vegetables, including broccoli and spinach
• fortified cereals, grains, and bread

Vitamin B3

Vitamin B3, also called niacin, helps convert food into energy, supports proper digestion and a healthy appetite, and is important for cell development.

Symptoms of vitamin B3 deficiency

A lack of niacin can lead to digestive problems such as nausea and stomach cramps. A severe deficiency can also lead to mental confusion. 

A severe deficiency can lead to a condition called pellagra, with symptoms like:

• aggressive, paranoid, or suicidal behavior
• hallucinations
• frequent vomiting
• a bright red tongue
• constipation or diarrhea
• fatigue

Which foods are rich in vitamin B3?

Food sources of vitamin B3 include:

• meat, including poultry, pork, and fish
• some nuts, legumes, and grains
• fortified bread and cereals

Vitamin B9

Vitamin B9 is also called folate. Folate occurs naturally in foods. Folic acid is the synthetic form that is commonly found in fortified and processed foods. 

Like most B vitamins, B9 promotes red blood cell growth. It also reduces the risk of birth defects. when pregnant women consume it.

Symptoms of vitamin B9 deficiency

Low levels of vitamin B9 can result in the following symptoms:

• megaloblastic anemia, which causes weakness
• fatigue
• trouble concentrating
• irritability
• headache
• heart palpitations
• shortness of breath
• open sores in the mouth

Pregnant women with a folate deficiency could result in their babies being born with neural tube defects, such as spina bifida. Excessive supplemental folic acid during pregnancy, however, may also lead to a baby developing neurological syndromes.

Which foods contain vitamin B9?

Food sources of vitamin B9 include:

• asparagus
• brussels sprouts
• other fruits and fruit juices
• peas, including black-eyed peas
• oranges and orange juice
• peanuts
• beans, including kidney beans
• dark green leafy vegetables, including spinach and mustard greens

Foods fortified with folic acid include:

• enriched bread, flour, pasta, and rice
• fortified breakfast cereals
• corn tortillas and tamales made with fortified flour

How to prevent a deficiency

To stay healthy, most people don't need a dietary supplement to get enough vitamin B. There are plenty of delicious foods that get all of the nutrients you need naturally. Try to eat a whole diet of:

• meats
• grains
• fruits
• vegetables

If you don't eat meat, eggs, or dairy products, you can still get vitamin B12 from fortified foods or nutritional yeast to avoid deficiency. 

Supplements are only a last resort if you cannot get the B vitamins from your diet or if you have certain health conditions that require you to take supplements. Over-the-counter dietary supplements can often treat or prevent the deficiency. 

It is best to consult a doctor before taking any vitamin supplements; if you are pregnant or over 50, you may be more likely to need nutritional supplements. 

The risk of overdosing is lower than with other nutrients because the B vitamins are water-soluble. However, supplements may still cause:

• side effects
• long-term health effects
• interactions with medications you take

If you think you might be vitamin B deficient, contact your doctor. They might conduct blood testing and physical exam.