Vitamins B complex deficiency- causes and symptoms

What is Vitamin B Complex?

Vitamin B complex is an association of eight essential nutrients that play a role in a variety of organs and systems in the body. Even though they can combine in the body and play a distinct role.
The Vitamin B complex is essential for the proper functioning of the body’s cells.

They aid in the conversion of food into energy (metabolism), the formation of new blood cells, and the maintenance of healthy skin, brain, and other body tissues.

If people do not get enough Vitamin B from their dietary sources, they may develop a vitamin b complex deficiency. So, you can have a vitamin B complex foods list that you can consume to overcome vitamin B deficiency.

What is Vitamin B complex deficiency?

Vitamin B12 deficiency occurs when the body isn’t getting enough vitamin B12 or isn’t able to absorb enough of the vitamin B12 it needs from the food you eat. Vitamin B12 is an important nutrient because it helps your body make red blood cells and DNA, which may be all your cells’ genetic material.

A deficiency of vitamin B complex can raise homocysteine levels (which vitamin B lowers). This causes inflammation and toxic damage to the body. If your homocysteine level is high, you are more likely to get dementia, heart disease, or a stroke.

Vitamin B Complex Deficiency Causes:

A non-balanced diet, excessive alcohol intake, many different medications (such as proton-pump inhibitors, or PPIs), and gastrointestinal malabsorption ailments are a few of the most common causes of vitamin B complex deficiency. So, here are we included some of the causes.

1. Imbalance diet

Vitamin B is not synthesised by your body, unlike proteins. It is synthesised from a variety of smaller building blocks.
But, this is usually not a problem but your body obtains vitamin B from the foods you consume. You can prevent vitamin B complex deficiency symptoms by eating a well-balanced diet that provides your body with the proper level of nutrients.

For a range of factors, we don’t always eat the appropriate balance of foods to ensure that we get adequate vitamins. For example, if you eat a vegan or vegetarian diet, you may not get enough vitamin B12. Because vitamin B12 is almost found in animal-based foods and dairy products.

2. Consumption of Alcohol

Excessive alcohol consumption is also one of the vitamin B deficiency. In short, alcohol causes your kidneys to flush Vitamin B out of your system much faster than usual. That means your body doesn’t have enough time to make use of these Vitamin B, and they end up going to waste.

3. Gut Malabsorption

Vitamins B complex is absorbed into the bloodstream by the digestive tract in healthy conditions. The bloodstream carries these vital vitamins throughout your body. If Vitamin B isn’t absorbed into the body then it can’t be utilised by the body.

And if you have a gastrointestinal malabsorption disorder like Crohn’s disease, ulcerative colitis, or Celiac disease, this is what can go wrong. These conditions prevent Vitamin B from entering the bloodstream, resulting in a significant drop in vitamin B levels in your blood and causing harm to your health.

4. Having medications

A variety of prescription medications can reduce a vitamin b complex deficiency. But, drugs like anticonvulsants, isoniazid, hydralazine, corticosteroids, and penicillamine all increase the risk of vitamin B complex deficiency (common brand name: Cuprimine)

Vitamin B deficiency is more likely with phenytoin (also known as Dilantin), trimethoprim-sulfamethoxazole, methotrexate (also known as Rheumatrex, Trexall), and sulfasalazine (common brand name: Azulfidine)
Metformin, proton pump inhibitors (PPIs), antacids, long-term antibiotics, and antidepressants all increase the risk of vitamin B12 deficiency.

Vitamin B Complex Types and Symptoms of Deficiency

1. Thiamine Deficiency (B1)

Thiamine helps the nervous system healthy by turning food into energy. The body can’t make thiamine on its own. But most of the time, you can get everything you need from the food you eat.

Thiamine deficiency symptoms:

• Slimming down
• Little or no desire to eat
• Confusion or memory issues
• Problems with the heart
• Muscle mass deterioration
• Reaction times are slow.

2. Deficiency of riboflavin (B2)

The deficiency of riboflavin is uncommon. But it can occur when a person has an endocrine disorder, such as thyroid problems, or other illnesses.

Riboflavin deficiency symptoms:

• Disorders of the skin
• Sores around the mouth’s corners
• Mouth and throat swelling 
• Swollen or cracked lips
• Hair loss
• Red, itchy eyes
• Anaemia and cataracts can result from a severe riboflavin deficiency.

3. B3 (Niacin).

Vitamin B3 helps in digestion and a healthy appetite, as well as for cell development.

Vitamin B3 deficiency symptoms:

Niacin deficiency can lead to digestive problems like nausea and abdominal cramps. Mental confusion can also be caused by a severe deficiency of niacin.

Pellagra is a condition caused by severe deficiency, and symptoms include:

• A bright red tongue
• Vomiting
• Aggressive
• Paranoid
• Suicidal behaviour
• Constipation or diarrhoea
• Fatigue

4. B5 (Pantothenic Acid)

Pantothenic acid is required for the production of new coenzymes, proteins, and fats by the body.
Red blood cells transport pantothenic acid throughout the body, allowing it to be used in a diverse group of energy and metabolism processes.

Deficiency of pantothenic acid symptoms:

• Hands and feet numbness and burning sensations
• Irritability
• Anxiety
• Poor sleep
• Lack of appetite

5. B6 (Pyridoxine)

Vitamin B6 known as pyridoxine supports the immune system. Which can defend the body from infections.

Vitamin B6 deficiency symptoms:

• Anaemia
• Depression
• Confusion
• Nausea
• Infection susceptibility
• Dermatitis (skin rashes)

6. B7 (Biotin)

Biotin is energy providing vitamin and it is found in hairs, skin, and nails. Some people believe that biotin can aid in the treatment of psoriasis. Biotin is required by the human body for a variety of functions, including fat, carbohydrate, and protein breakdown, cell communication, and DNA function.

Biotin deficiency symptoms:

• Hair loss
• Around the eyes, nose, and mouth, a scaly rash develops.
• Brittle nails
• Hallucinations
• Depression
• Fatigue

7. B9 (Folate)

Folate (vitamin B9) can be present in a wide range of foods. The synthetic form of folic acid is in processed foods.
Vitamin B9 promotes the development of red blood cells. When consumed by pregnant women, it also lowers the risk of birth defects.

Vitamin B9 deficiency symptoms:

• Weakness.
• Fatigue
• Irritability and difficulty concentrating
• Headache
• Palpitations in the heart
• Breathing problems
• Mouth sores
• Colour changes in the skin, hair, or fingernails

8. B12 (Cyanocobalamin)

Vitamin B12 known as cyanocobalamin helps to regulate the nervous system. It also helps in the formation of red blood cells and growth. A vitamin B12 deficiency can cause problems with the nervous and circulatory systems.

Vitamin B12 deficiency causes megaloblastic anaemia is a condition in which the bone marrow produces large, shaped red blood cells that do not function.

Deficiency in vitamin B12 symptoms:

• Fatigue or Exhaustion
• Weakness
• Loss of appetite
• Slimming down
• Numbness and tingling in the hands and feet
• Confusion
• Lack of memory
• Sore mouth or tongue

Sources of vitamin B

Vitamin B is found in a variety of foods, making it simple to get enough through your diet. Vitamin B should be obtained from a variety of food sources. This will ensure that you get enough of each type.

Vitamin B Food List:

• Milk
• Cheese
• Eggs
• Liver and kidney
• Meat- chicken and red meat
• Fish- tuna, mackerel, and salmon
• Shellfish- oysters and clams
• Dark green vegetables- spinach and kale
• Vegetables- beets, avocados, and potatoes
• Whole grains and cereals
• Kidney beans, black beans, and chickpeas are examples of beans.
• Nuts and seeds
• Fruits- citrus, banana, and watermelon
• Soy milk and tempeh are examples of soy products.
• Blackstrap molasses
• Wheat germ
• Yeast and nutritional yeast

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