To stay healthy, our body needs a proper nutritious diet. A proper nutritious diet has all the vitamin, iron and other minerals that our body needs to stay fit. Like many other minerals and vitamins, vitamin B plays an important role in our body. It converts food into energy so we could work all day.
It is revealed in many types of research that Vitamin B helps to promote a healthy metabolism. There are 8 different types of vitamin Bs. These different types of Vitamin Bs help our skin to be healthy; it also enhances our immune system and promotes cell growth.
Here is the total 8 members of B vitamin family; B1, B2, B3, B5, B6, B7, B9, and B12. All the types of Vitamin B have different and more familiar names. ‘B’ vitamin family plays a vital role to keep us energized. To stay healthy, we need all types of vitamin ‘B’. Deficiency of Vitamin B can cause too many health-related issues in humans.
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So, here are the details about the importance of B vitamin in our body and symptoms of deficiency of B vitamin.
Vitamin B1
Thiamin is the name of Vitamin B1. Vitamin B1 prevents Beriberi disease. It also prevents the complications of the nerves system. Vitamin B1 helps all the cells of our body in the conversion of food into energy.
Our body doesn’t produce Thiamin, so we have to take it through a balanced diet. Meat, nuts and whole grain are the rich sources of Vitamin B1.
Deficiency Symptoms of Vitamin B1
You can encounter many common symptoms in case of deficiency of Vitamin B1. Here is the list of them.
- Loss of appetite is a very common sign of thiamine deficiency. Due to deficiency of Vitamin B1, normal action of the ‘satiety center’ is altered. This causes the body to feel full, even when it is not.
- Another symptom of deficiency of Thiamin is fatigue. This happens because of Vitamin B1 convert the food into energy and in case of lack of Vitamin B1, this process gets slow and you may feel fatigue.
- Irritability is yet another sign of lack of Vitamin B1. It is one of the first symptoms of deficiency of Vitamin B1. This symptom is most visible in infants.
- If you feel any kind of burning sensation or sensation of pin and needle in your upper and lower limbs then it can be because of lack of Vitamin B1 in your body.
- Due to deficiency of Vitamin B1, you may have blurry vision, muscle weakness, and vomiting.
Deficiency of Vitamin B1 is not so common because we get the sufficient quantity of B1 through our diet, but it can be felt if you consume alcohol or reached to an advanced age.
Vitamin B2
We need Riboflavin or vitamin B2 to break down the food components to absorb their nutrients. B2 helps the human body in absorbing folic acid and essential vitamins for hormone production. Meat, eggs, dairy products, spinach, sweet potatoes are a few examples of vitamin B2 rich foods.
Deficiency Symptoms of vitamin B2
Cracked and red lips, dry skin, sore throat, Inflammation of the tongue and eyes sensitive to bright light are few symptoms of the vitamin B2 deficiency.
Vitamin B3
Vitamin B3, also known as Niacin helps our digestive system, mental health and skin to function well. Our body doesn’t produce it so we need it from our foods. Meat, cooked potatoes, soya and soya milk are few names of the sources of Vitamin B3.
Deficiency Symptoms of vitamin B3
Here is a list of few signs that indicate about the deficiency of vitamin B3.
- Pain, swelling, and irritation of the mouth are few of the symptoms of deficiency of Vitamin B3.
- Pain and burning in the throat, chest, or stomach and digestive issues like vomiting, diarrhea or constipation are also the sings of lack of vitamin B3 in the body.
- In a few cases, depression, memory problem, and change in behavior occur in the deficiency of vitamin B3.
Vitamin B5
Pantothenic acid is another name for Vitamin B5. Humans need it to make blood cells. Like many members of B vitamin family, it also helps to convert food into energy. Mostly it is found in the vegetables like broccoli, white and sweet potatoes, peas, nuts, beans and many more.
Deficiency Symptoms of vitamin B5
A headache, irritability, gastrointestinal problems and irritability are a few signs to show that you are not getting sufficient vitamin B5.
Vitamin B6
Vitamin B6, also known as Pyridoxine helps in providing carbs, proteins, and fats to you from your food. Vitamin B6 makes sure that your nervous system and immunity system works fine. Vitamin B6 also has antioxidant and anti-inflammatory properties. It means that vitamin B6 can help prevent cancer and protect your heart from different diseases.
Deficiency Symptoms of vitamin B6
If you find rashes on your skin and cracked and sore lips, or glossy tongue then it may happen because of lack of vitamin B6. Mood changes, low energy, and weak immune system are also the symptoms of deficiency of Vitamin B6.
Vitamin B7
Biotin or vitamin B7 is synthesized by beneficial bacteria in the human digestive tract. Its deficiency is very rare. Like other 7 vitamins of B vitamin family, this one also converts food into energy. It is also produced fatty acids and amino acids. Egg yolk, soya bean, nuts are the rich sources of vitamin B7.
Deficiency Symptoms of vitamin B7
Hair loss, cracked and sore lips, dry eyes and skin are the first few signs of lack of vitamin B7. Insomnia, depression, and fatigue are also the symptoms of deficiency of Vitamin B7.
Vitamin B9
Vitamin B9, most commonly known as Folic acid is essential for human growth and development. Vitamin B9 helps to create more red blood cells. It is must for pregnant ladies to have folic acid in form of pills and from other sources because it helps to prevent the fetus from developing major congenital deformities of the brain or spine. It also prevents the fetus from spina bifida and anencephaly.
Dark green leafy vegetables, beans, and dairy products are the major sources of vitamin B9. An adult needs 200 mcg of folic acid in a day but a pregnant lady or a lady who is trying to conceive a baby are suggested to have 400 mcg of folic acid in a day.
Deficiency Symptoms of vitamin B9 (Folic Acid)
Tiredness, low energy, and short breath are the common symptoms of deficiency of vitamin B9 or folic acid. Few not so common signs of lack of vitamin B9 are a pale face, a sudden change in a heartbeat and hearing a bell ringing in ears.
Deficiency of vitamin B9 usually occurs to the ladies during their pregnancy. This deficiency can be really harmful to the fetus. According to a few new types of research, autism happens to the child because of a lack of folic acid in their mothers at the time of pregnancy.
Vitamin B12
Vitamin B12 does a lot of things to keep you healthy. Cobalamin is the other name for vitamin B12. It plays a vital role in the production of red blood cells in the human body. It also helps our nervous system to work properly. Like other members of B vitamin family, B12 is also not produced by our body and we need to take it from outer sources. Animal food is a rich source of vitamin B12. You can get it through meat, egg, dairy products, and fish.
Deficiency Symptoms of vitamin B12
Depression, memory problem, fatigue are the first few symptoms of the deficiency of vitamin B12. Loss of appetite, constipation, diarrhea, or gas are few other signs of deficiency of B12. Numbness, muscle weakness, and nerve related problems indicate towards the lack of vitamin B12 in your body.
Bottom Line
Our body needs all members of the Vitamin B family to function well. We just need to have a good diet which includes dairy products, green vegetables, whole grains, and meat. A balanced diet is must even if you are taking supplements. Alcohol is one of the most common reasons responsible for the deficiencies of vitamin B. Because of alcohol, our body could not absorb the vitamin B from our food. So try to maintain a safe distance from alcohol if you want to stay healthy. If you are taking a proper diet but still facing any of the deficiency symptoms then do not ignore it and visit your doctor. We wish you a healthy life.