Vitamin B refers to a group of essential vitamins that the body requires in specific amounts to avoid complications caused by either deficiency or excess. As water-soluble vitamins, B-complex vitamins cannot be stored in the body for later use, making it necessary to replenish them regularly through external sources.
Vitamin B1 (Thiamine)
This vitamin plays a key role in energy production by metabolizing carbohydrates, proteins, and fats. It is also vital for proper nerve function and muscle performance.
Symptoms of Vitamin B1 Deficiency:
- Loss of appetite
- Fatigue and difficulty speaking
- Impaired concentration and balance
- Nervous system disorders such as beriberi disease
Vitamin B2 (Riboflavin)
Vitamin B2 aids in converting food into energy by facilitating oxidation-reduction reactions. It helps maintain healthy mucous membranes, activates the optic nerve, and supports red blood cell formation in the bone marrow.
Symptoms of Vitamin B2 Deficiency:
- Digestive disturbances
- Loss of appetite
- Inflammation of gums and tongue
- Rapid eye fatigue
- Stunted growth and hair loss
Vitamin B3 (Niacin)
This vitamin supports proper body growth and oxygen delivery to tissues and helps certain enzymes function. It also stimulates appetite and maintains nervous system and skin health.
Symptoms of Vitamin B3 Deficiency:
- Pellagra, characterized by diarrhea, skin inflammation, and nervous system disorders
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is involved in producing key chemical compounds that aid in fatty acid breakdown and cholesterol synthesis. It is essential for healthy growth and maintaining hair health.
Symptoms of Vitamin B5 Deficiency:
- Burning feet syndrome and rheumatoid arthritis
- Headaches, fatigue, abdominal pain, and heart palpitations
- Hormonal imbalances and adrenal gland insufficiency
Vitamin B6 (Pyridoxine)
Vitamin B6 supports the production of antibodies that protect against bacterial infections. It is also crucial for cardiovascular and nervous system health, skin integrity, and normal growth in children.
Symptoms of Vitamin B6 Deficiency:
- Seizures in children
- Confusion, depression, and weight loss
- Anemia and reduced hemoglobin levels
Vitamin B7 (Biotin)
This vitamin aids in insulin production, antibody synthesis, and various enzymatic processes involved in metabolism.
Symptoms of Vitamin B7 Deficiency:
- Hair loss
- Skin peeling
- Loss of appetite
- Nerve fiber damage
Vitamin B9 (Folic Acid)
Vitamin B9 plays a critical role in the formation of nucleic acids and non-essential amino acids, and it is essential for proper brain and spinal cord development in fetuses.
Symptoms of Vitamin B9 Deficiency:
- Anemia
- Weakened immune system, leading to frequent infections
- Excessive bleeding due to low platelet count
- Congenital heart defects and spinal abnormalities in fetuses
Vitamin B12 (Cobalamin)
This vitamin is vital for red blood cell formation, maintaining the protective sheath around nerve fibers, and DNA synthesis.
Symptoms of Vitamin B12 Deficiency:
- Pernicious anemia causing enlargement of the spleen and liver
- Loss of appetite
- Inflamed tongue and pale complexion
- Increased risk of osteoporosis
Natural Sources of Vitamin B Complex
| Vitamin | Primary Sources |
|---|---|
| Vitamin B1 | Meat, poultry, whole grains like brown rice, dairy products, legumes, yeast, liver |
| Vitamin B2 | Milk, liver, fish, red meat, eggs, nuts, yeast |
| Vitamin B3 | Meat, poultry, fish, liver, leafy greens, dairy, carrots, dates, whole grains |
| Vitamin B5 | Red meat, milk, liver, eggs, legumes, vegetables |
| Vitamin B6 | Dairy, liver, meat, grains, bananas, potatoes, cabbage |
| Vitamin B7 | Widely found in most foods, especially liver and yeast |
| Vitamin B9 | Green vegetables, liver, eggs, butter, mushrooms |
| Vitamin B12 | Animal products, liver, eggs, fish |
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