What Is Vitamin B deficiency?
There are many types of Vitamin B like Vitamin B1, B2, B3, B5, B6, B7, B9, and B12. All these types of vitamins are the building blocks of our immune system and keep us energetic. Lack of these vitamins can lead to many health issues like fatigue, anemia or skin rash etc.
What Are The Symptoms Of Vitamin B deficiency?
Symptoms vary depending on which type of vitamin B you are lacking. Some symptoms are given below:
- Vitamin B1: Muscle weakness, loss of muscle or problems in coordination, fast heart rate, enlarged heart, peripheral neuropathy, the sensation of needles and pins, loss of appetite, shortness of breath.
- Vitamin B2: Fatigue, digestive problems, slowed growth, sores, and cracks around the corners of the mouth, eye fatigue, swollen magenta-colored tongue, swelling, sensitivity to light, and soreness of the throat.
- Vitamin B3: Fatigue, depression, canker sores, indigestion, vomiting.
- Vitamin B5: Irritability, fatigue, depression, stomach aches, vomiting, insomnia.
- Vitamin B6: Mood changes, depression, anxiety, confusion, muscle pain, low energy, mensural cramps, fatigue, anemia.
- Vitamin B7: hair fall, red and scaly rashes on the face and genital area, lethargy, depression, numbness, tingling of the extremities and ataxia.
- Vitamin B9: Poor growth, gingivitis, fatigue, depression, tongue inflammation, irritability, diarrhea, loss of appetite, forgetfulness, shortness of breath.
- Vitamin B12: Anemia, poor balance, fatigue, pallor, memory loss, reduced sensation, shortness of breath.
What Are The Causes Of Vitamin B deficiency?
While there can be specific causes of deficiency of each type of vitamin B, some common causes are:
- Lack of specific variant of vitamin B in the diet
- Diet with no natural sources of vitamins
- Any medical condition or intestinal problem
- Alcohol addiction, smoking
- Cancer, certain prescription medicines, undergoing dialysis, any autoimmune disorder, any chronic illness.
There can be many more causes of vitamin B deficiency, which have not been listed above.
What Are The Things One Should Do To Manage Vitamin B deficiency?
- Always have a healthy and balanced diet.
- If you are pregnant or breastfeeding, please take note of your Vitamin B levels frequently.
- Since vegetarians are more at the risk of developing vitamin B deficiency, please take extra care to include vitamin B rich foods in your diet.
What Are The Things One Should Avoid To Manage Vitamin B deficiency?
- Don’t ignore symptoms like fatigue or irritation as they might be indicating towards the deficiency of Vitamin B.
- Avoid alcohol or smoking.
- Don't have a sedentary lifestyle.
What Are The Best Foods For Vitamin B deficiency?
Depending upon the type of Vitamin B you lack, you should choose your diet. Some foods rich in each type of vitamin B are as follows:
- Vitamin B1: Beef liver, pork, eggs, dried milk, oats, cereals, yeast, peas, eggs, seeds, legumes.
- Vitamin B2: Lamb, milk, beef liver, natural yogurt, spinach, mushrooms, almonds, tomatoes.
- Vitamin B3: Turkey, chicken breast, mushrooms, peanuts, tuna, liver, green peas.
- Vitamin B5: Sunflower seeds, chicken liver, salmon, sun-dried tomatoes, avocados, broccoli, corns.
- Vitamin B6: Fortified cereals, fish, beef, turkey, lean meats, poultry, and eggs.
- Vitamin B9: Citrus fruits, beans, green leafy vegetables, beetroot, cauliflower, whole grains, lettuce.
- Vitamin B12: Eggs, milk, milk products, shellfish, fish, poultry, fortified soy, and cereals.
What Are The Worst Foods For Vitamin B deficiency?
Any food which lacks nutrition and reduces your immunity should be avoided. Some foods to avoid are:
- Avoid junk foods, pizzas, white flour bread, which carry no nutrition and also are difficult to digest.
- Avoid alcohol as it limits the absorption of Vitamin B.
- Coffee, black tea hinder the absorption of iron.
What Are The Medicines For Vitamin B deficiency?
What Are The Tips To Manage Vitamin B deficiency?