Signs and Symptoms of Vitamin B Deficiency

• Vitamin B1 (Thiamin) - Thiamin plays a key role in keeping our nervous system, brain, muscles, heart, stomach, and intestines healthy and disease-free. It may also help boost your immunity! 
• Vitamin B2 (Riboflavin) - Our body requires vitamin B2 to convert carbohydrates into what is called adenosine triphosphate (ATP), the thing that our body needs to store energy in muscles. It is also a key player in the health of our eyes, skin, and nervous system! 
• Vitamin B3 (Niacin) - Vitamin B3 is presented in two main chemical forms - nicotinic acid and niacinamide or nicotinamide. Nicotinic acid is used to help lower cholesterol and prevent heart disease, while niacinamide can help keep the skin healthy.
• Vitamin B5 (Pantothenic Acid) - Vitamin B5 not only helps your body break down Vitamin B2, but it is also vital for "the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands," according to Mount Sanai.
• Vitamin B6 (Pyridoxine) - The Mayo Clinic states that vitamin B6 is"important for normal brain development and for keeping the nervous system and immune system healthy." It is also important for the production of hemoglobin, the thing that helps red blood cells move oxygen around the body.  
• Vitamin B7 (Biotin) - Biotin is commonly known for its benefits to the hair, skin, and nails, among other health benefits. Vitamin B7 also helps "regulate signals sent by cells and the activity of genes," according to Harvard Health.
• Vitamin B9 (Folate or Folic Acid) - Vitamin B9 is crucial for the development of DNA and ensuring cell growth, which is why it is often recommended to women who are pregnant. Vitamin B9 can present itself in two forms - folate or folic acid, though they are often used interchangeably. Folate is the naturally occurring form of vitamin B9, while folic acid is the synthetic form. 
• Vitamin B12 (Cobalamin)- Vitamin B12 is required by our bodies for the production of DNA and RNA and for maintaining healthy nerve cells. Additionally, vitamin B12 works with vitamin B9 to create red blood cells, keep the immune system healthy, and balance mood (through the production of S-adenosylmethionine).

It is important for people to get all 8 of these B vitamins, which when working together is known as the vitamin B complex. As people, we don't naturally produce our own vitamin B, so we need to consume it through our diet, or by adding a vitamin B supplement. Not enough vitamin B in our day-to-day routine can lead to vitamin B deficiency, which in turn, can lead to some serious health issues. 

B2 (Riboflavin) - Riboflavin is vital to skin, eye, and nervous system health, so without enough vitamin B2, one may experience the following symptoms: 

• Angular cheilitis or cracks at the corners of the mouth
• Cracked lips
• Dry skin
• Inflammation of the lining of the mouth
• Inflammation of the tongue
• Mouth ulcers
• Red lips
• Sore throat
• Scrotal dermatitis
• Fluid in mucous membranes
• Iron-deficiency anemia
• Eyes may be sensitive to bright light, and they may be itchy, watery, or bloodshot
• B3 (niacin) - Niacin deficiency, sometimes referred to as pellagra, can lead to some serious neurological and physical symptoms including: 
• Memory loss and mental confusion
• Fatigue
• Depression
• Headache
• Diarrhea
• Skin problems

B7 (biotin) - Biotin is closely related to the health of our hair, skin, and nails, and without enough of it, the following symptoms and health problems may occur: 

• Hair loss, or alopecia
• A scaly, red rash around the eyes, nose, mouth, and genitals
• Depression
• Lethargy
• Hallucinations
• Numbness and tingling in the hands and feet
• A loss of control of bodily movements, known as ataxia
• Seizures
• Impaired immune function
• Increased risk of bacterial and fungal infection

B9 (Folate or Folic Acid) - Vitamin B9 deficiency or folate deficiency may lead to high homocysteine levels, which have been linked to heart disease and stroke, and put you at an increased risk for cancer. Additionally, folate deficiency in pregnant women has been linked to birth defects. 

B12 (Cobalamin) - While most common in older adults, anyone can experience vitamin B12 deficiency. The most common signs and symptoms of vitamin B12 deficiency include: 

• Fatigue
• Shortness of breath
• Diarrhea
• Nervousness
• Numbness
• Tingling sensation in the fingers and toes (neuropathy) 
• Nerve damage can occur in severe cases

The most common cause of vitamin B deficiency is the low levels of B complex vitamins in a personal diet, although there are several other health reasons that one may become vitamin B deficient. Those who have atrophic gastritis, pernicious anemia,  Crohn's disease, celiac disease, or are drinking heavily have a harder time digesting and properly absorbing B vitamins, and thus are more likely to become deficient. Additionally, those with immune system disorders, or are taking certain diabetes and heartburn medications are also more likely to develop signs of vitamin B deficiency. 

If you're experiencing one or more of the complications we mentioned above, contact your doctor or healthcare provider. They may order a blood test if you're experiencing symptoms of anemia, which is linked to low levels of vitamins B12 and B9.

• Vitamin B1 - peas, bananas, oranges, nuts, whole grain bread, some fortified foods like breakfast cereals, liver
• Vitamin B2 - milk, eggs, mushrooms, lean meats, leafy vegetables
• Vitamin B3 - tuna, salmon, turkey, avocado, brown rice
• Vitamin B5 - potatoes, oats, yogurt, broccoli, some dairy products (like whole milk)
• Vitamin B6 - liver, chickpeas, papaya, cantaloupe 
• Vitamin B7 - egg yolks, peas, sweet potatoes, bananas 
• Vitamin B9 - spinach, asparagus, nuts and seeds, liver
• Vitamin B12 - clams, liver, whole grain cereals, and fortified non-dairy milk

Generally, if you balance your diet with protein, grains, fruits, and vegetables, the chances of developing signs of vitamin B deficiency are slim. Talk to your doctor or healthcare provider about finding a diet that's right for you.