Risks and Effects of Vitamin B Deficiency

The B vitamin complex consists of eight water-soluble vitamins essential for the body’s daily functions. These include vitamin B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folic acid), and B12 (Cobalamin). These vitamins play a crucial role in cellular metabolism and must be consumed regularly through diet or supplements to maintain overall health and support organ function.

Consequences of Vitamin B Deficiency

Vitamin B deficiencies can lead to various health complications, including:

Thiamine Deficiency (Beriberi)

Beriberi results from insufficient vitamin B1 and is characterized by symptoms such as weakness, numbness in the legs and feet, swelling, breathing difficulties, and heart failure. It commonly occurs with diets heavily reliant on refined white rice but can be reversed by reintroducing rice bran. Beriberi presents in two forms: dry beriberi, which affects the nervous system causing muscle weakness, paralysis, confusion, speech difficulties, pain, vomiting, and involuntary eye movements (nystagmus); and wet beriberi, which impacts the cardiovascular system, causing shortness of breath, rapid heartbeat, and leg swelling.

Pellagra

Pellagra is caused by a deficiency of vitamin B3 and is prevalent in regions of Africa, Indonesia, and China, particularly among those relying mainly on corn-based diets. It may also result from Crohn’s disease or other inflammatory bowel disorders that impair niacin absorption. Pellagra disrupts the production of nicotinamide adenine dinucleotide (NAD), essential for metabolism, and manifests through symptoms such as hair loss, swollen and inflamed skin, glossitis (inflamed tongue), insomnia, diarrhea, weakness, unsteady gait, confusion, aggression, dilated cardiomyopathy, dementia, and if untreated, can be fatal within 4-5 years.

Vitamin B12 Deficiency

Since vitamin B12 is primarily found in animal products, vegetarians are more susceptible to deficiency. It can also result from surgeries affecting absorption, celiac disease, or Crohn’s disease. Symptoms include numbness or tingling in extremities, difficulty walking, anemia, tongue swelling, jaundice, cognitive impairments, hallucinations, delusions, fatigue, and exhaustion.

Folic Acid (Vitamin B9) Deficiency

Vitamin B9 works with other B vitamins in protein metabolism and DNA production. Because folate is not stored in the body, a diet low in folate for several weeks can lead to deficiency. Other causes include certain medications, digestive disorders, hemolytic anemia, and dialysis. Symptoms include fatigue, irritability, diarrhea, growth retardation, and for pregnant women, increased risk of neural tube defects in the fetus.

Daily Vitamin B Requirements and Food Sources

Ensuring adequate daily intake of B vitamins is vital for health. These vitamins can be obtained from supplements or various foods:

• Vitamin B1: Recommended daily intake is 1.2 mg for men and 1.1 mg for women. Sources include meat, nuts, and legumes.
• Vitamin B2: Men aged 19-50 need 1.3 mg daily, women 1.1 mg. Found in eggs, meat, milk, and green vegetables.
• Vitamin B3: Men over 14 years require 16 mg daily, women 14 mg. Since it’s not stored, daily intake is important. Sources include mushrooms, dairy, meat, and fish.
• Vitamin B5: Adults over 14 should get 5 mg daily. Found in meat, potatoes, oats, tomatoes, egg yolks, avocado, broccoli, mushrooms, and whole grains.
• Vitamin B6: Adults aged 19-50 need 1.3 mg daily. Best sources are meat and fish.
• Vitamin B7: Adults require 30 mcg daily, available in meat, eggs, dairy, nuts, and legumes.
• Vitamin B9: Recommended 400 mcg daily, present in meat, vegetables, legumes, and fruits.
• Vitamin B12: Adults need 2.4 mcg daily, found in meat and dairy products.