Symptoms of Vitamin B Deficiency

The B vitamin complex consists of eight essential water-soluble vitamins: B1, B2, B3, B5, B6, B7, B9, and B12. These vitamins are crucial for converting food into energy and supporting various bodily functions such as brain activity, nerve function, and red blood cell formation. Due to their water-soluble nature and sensitivity to heat and processing, these vitamins must be consumed regularly through a balanced diet. Notably, vitamins B9 and B12 are the only ones stored in the liver, while the others require consistent intake.

Vitamin B1 (Thiamin) Deficiency

Thiamin plays a vital role in nerve, muscle, heart, and digestive health, and in electrolyte flow within cells. Deficiency symptoms may include:

• Peripheral nerve weakness and atrophy
• Poor appetite and weight loss
• Mental confusion and short-term memory loss
• Muscle weakness
• Cardiovascular issues such as heart enlargement

Vitamin B2 (Riboflavin) Deficiency

Riboflavin supports enzyme function, iron metabolism, and the health of skin and mucous membranes. Deficiency may cause:

• Cracked skin around the mouth and nose
• Red, dry tongue
• Skin rashes
• Anemia
• Fatigue and general weakness
• Blurred vision and light sensitivity
• Eye redness and tearing

Vitamin B3 (Niacin) Deficiency

Niacin is essential for hormone production, blood circulation, and cholesterol regulation. Mild deficiency symptoms include indigestion, mouth ulcers, vomiting, fatigue, and depression. Severe deficiency (pellagra) presents with:

• Thick, pigmented, scaly rashes on sun-exposed skin
• Swollen mouth and red tongue
• Headaches
• Lethargy and fatigue
• Depression
• Confusion and memory loss

Vitamin B5 (Pantothenic Acid) Deficiency

Pantothenic acid helps convert food into glucose, synthesize cholesterol, hormones, and red blood cells, and support digestive health. Though rare, deficiency can lead to:

• Fatigue and apathy
• Depression and irritability
• Sleep disturbances
• Stomach pain, nausea, and vomiting
• Muscle cramps
• Low blood sugar
• Burning sensations in the feet
• Upper respiratory infections

Vitamin B6 (Pyridoxine) Deficiency

Pyridoxine is key for producing antibodies, nerve function, hemoglobin synthesis, and blood sugar regulation. Symptoms of deficiency may include:

• Confusion and mental disorientation
• Depression and irritability
• Mouth and tongue ulcers
• Peripheral neuropathy

Vitamin B7 (Biotin) Deficiency

Biotin is often found in cosmetic products due to its benefits for skin and hair health. While rare, deficiency symptoms may include:

• Fungal infections
• Red, scaly rashes (seborrheic dermatitis)
• Dry, weak hair
• Anemia
• Muscle pain
• Depression, fatigue, drowsiness, and hallucinations

Vitamin B9 (Folic Acid) Deficiency

Folic acid is essential for red blood cell production, DNA synthesis and repair, rapid cell division, brain health, and fetal development. Deficiency can cause:

• Increased risk of depression
• Cognitive and memory issues
• Higher risk of allergies and reduced bone density
• Folate-deficiency anemia with symptoms such as fatigue, mouth ulcers, poor appetite, weight loss, and mood swings

Vitamin B12 (Cobalamin) Deficiency

Cyanocobalamin is crucial for DNA synthesis and red blood cell formation. Deficiency may result in:

• Weakness, fatigue, and dizziness
• Shortness of breath and heart palpitations
• Pale skin
• Digestive issues such as constipation, diarrhea, gas, and appetite loss
• Nerve problems like numbness, muscle weakness, and difficulty walking
• Vision loss
• Mental issues such as memory loss, depression, and behavioral changes

Food Sources of B Vitamins

• Vitamin B1: Whole grain husks, cereal germs, yeast, beef, nuts, legumes, cauliflower, oranges, eggs, potatoes, asparagus, and turnips
• Vitamin B2: Eggs, milk, rice, liver, legumes, mushrooms, and leafy green vegetables
• Vitamin B3: Red meat, fish, poultry, fortified bread and cereals, pasta; the liver can also synthesize it from tryptophan
• Vitamin B5: Red meat, poultry, fish, whole grains, eggs, dairy, legumes, mushrooms, avocados, sweet potatoes, corn, cauliflower, and tomatoes
• Vitamin B6: Avocados, bananas, legumes, beef, nuts, poultry, and whole grains
• Vitamin B7: Swiss chard, leafy greens, liver, certain berries, and raw egg yolk
• Vitamin B9: Asparagus, broccoli, cabbage, cauliflower, lettuce, spinach, peas, lentils, parsnips, egg yolk, baker’s yeast, liver, kidneys, milk, papaya, kiwi, oranges, and sunflower seeds
• Vitamin B12: Animal products such as eggs, dairy, fish, meat, and poultry