High Quality Irish Made Nutritional Supplements. 30 Years Experience.
Creagh Road, Ballinasloe, Co. Galway, H53 F611, IRELAND
High Quality Irish Made Nutritional Supplements. 30 Years Experience.
Creagh Road, Ballinasloe, Co. Galway, H53 F611, IRELAND
There are eight types of vitamin B. The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in, and may include fatigue, skin rash, or confusion. If you suspect a vitamin B deficiency, speak to a doctor.
The B vitamins are a group of eight nutrients, each with unique roles in keeping the body healthy. They’re especially important for maintaining cell health and keeping you energized.
The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.
Some foods are high in several B vitamins, and certain foods are particularly high in specific B vitamins. Eating a balanced diet is key to getting all nutrients your body needs.
This article provides a rundown of the most common types of vitamin B, including why you need them, their deficiency symptoms, and which foods contain them.
Certain groups, such as older adults and pregnant women, are more at risk for vitamin B deficiencies. They need larger amounts of some types of vitamin B.
Certain conditions, such as Crohn’s disease, Celiac disease, HIV, and alcohol use disorder can prevent the body from absorbing B vitamins effectively, increasing the risk for deficiencies.
The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.
They can range from fatigue and confusion to anemia or a compromised immune system. Skin rashes also can occur.
To treat a B vitamin deficiency, your doctor will likely recommend that you take supplements or increase your intake of certain foods that contain the target vitamin.
Vitamin B12, also called cobalamin, helps regulate the nervous system. It also plays a role in growth and red blood cell formation.
A vitamin B12 deficiency can lead to disruption in the nervous system and the circulatory system.
Vitamin B12 deficiencies can lead to megaloblastic anemia, a condition where the bone marrow produces large abnormally shaped red blood cells that do not function properly.
Dementia, paranoia, depression, and behavioral changes can result from a vitamin B12 deficiency. Neurological damage sometimes cannot be reversed.
Vitamin B12 deficiency can cause the following symptoms:
Vitamin B12 deficiency affects between 1.5 and 15% of people in America.
Vitamin B12 is found primarily in meat and dairy products, so people on a vegan diet are at risk for deficiency. However, there are foods options to meet their B12 dietary needs.
Vegetarian sources include dairy and eggs. Vegan sources of B12 include fortified foods and nutritional yeast.
The best sources of vitamin B12 include:
Read about vegetarian sources of B12 here.
Try this recipe for a brunch version of ratatouille. Eggs and cheese make it a great source of vitamin B12.
Vitamin B6, also called pyridoxine, helps the body turn food into energy. It can also help the body fight infections by supporting the immune system.
Pregnant and breastfeeding women need it to help their babies’ brains develop normally.
Vitamin B6 deficiency is not common in the United States.
Insufficient amounts of B6 can result in anemia as well as skin disorders, such as an itchy rash or cracks around the mouth.
A lack of B6 can also cause:
Foods high in vitamin B6 include:
Whip up this Asian salmon and spinach rice bowl to get your daily serving of vitamin B6.
Vitamin B1 is also called thiamin, and vitamin B2 is also called riboflavin.
These vitamins help convert food into energy. Vitamin B1 has neurological benefits, and vitamin B2 helps maintain proper eyesight.
Vitamin B1 deficiency is rare, and vitamin B2 deficiency is very rare, in the United States.
This is due to the fact that many foods, such as milk and whole-grain cereals, are fortified with these vitamins.
It can become an issue with people who misuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth.
Most people get their B1 and B2 from fortified breakfast cereals and whole grains.
Sources of vitamin B1 include:
Sources of vitamin B2 include:
Get your daily servings of green vegetables with this green smoothie.
Vitamin B3, also called niacin, helps convert food into energy. It also aids in proper digestion and healthy appetite, and is important for cell development.
A lack of niacin can cause digestive issues, such as nausea and abdominal cramps. Severe deficiency may also cause mental confusion.
Vitamin B3 deficiency is very rare in the United States.
Severe deficiency can result in a condition called pellagra, with symptoms such as:
Food sources of vitamin B3 include:
These Thai chicken tacos with peanut sauce are a great way to get niacin in your diet.
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