Vitamin B deficiency What do you notice? What causes vitamin B deficiency? How many B vitamins are there? All about these important vitamins.
Vitamin B deficiency
Vitamin B is not a single vitamin. There are eight of them: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B8), folic acid (B11), and cobalamin (B12). B vitamins ensure the release of energy from our food. It helps in burning carbohydrates, fats and proteins. Together, they are called the vitamin B complex. Each B vitamin has its own role. If you don’t get enough of it, you will suffer from a vitamin B deficiency.
Read also: I noticed this from a lack of vitamin C.
What foods contain vitamin B?
- B1: Especially in wholegrain products (whole wheat bread, oatmeal), pork, chicken, nuts, legumes, vegetables, milk.
- B2: Dairy products, meat, vegetables, fruits and whole grain products.
- B3: Meat, fish, whole grains, vegetables, and potatoes.
- B5: rice, fruits, protein-rich products, nuts and milk.
- B6: chicken, liver, fish, legumes, bananas, nuts and bread.
- Vitamin B8: liver, egg yolk, legumes, peanuts, oatmeal.
- B11: vegetables, fruits, whole grain products, and dairy products.
- B12: Meat and dairy.
What causes vitamin B deficiency?
Vitamin B deficiency what is the reason? If you eat healthy and varied, then in principle you will get enough B vitamins. They are in all kinds of different foods. Don’t become deficient in vitamin B quickly. A deficiency can arise if you drink a lot of alcohol and follow an unhealthy diet. Or if you have a certain health condition or problems.
The exception is vitamin B12. Deficiency in it is relatively common. You are at risk of vitamin B12 deficiency, especially if you follow a vegan diet, or follow a vegan diet but use few eggs and dairy products. This is because an easily absorbed variant of this vitamin is only found in animal products.
Read also: These products are a must-have for vegetarian runners.
Other possible causes of vitamin B12 deficiency are chronic inflammation of the gastric mucosa, absorption disorder, bowel diseases, certain medications, and the use of too much laughing gas.
Depression and vitamin B deficiency
Depression and Vitamin B Deficiency: Is There a Relationship? There are studies and articles that point to this, especially the link between vitamin B12 deficiency and depression. But the science is not over yet. If you are experiencing symptoms of depression and are wondering if they are related to a vitamin B complex deficiency, we recommend that you consult your doctor.
Symptoms of Vitamin B deficiency in the skin
Do you notice any symptoms of vitamin B deficiency on your skin? Then he could be right. This specifically applies to vitamin B2. A deficiency of vitamin B2 can cause dermatitis, especially in the corners of the mouth. This vitamin is important for your skin and mucous membranes.
Symptoms of Vitamin B12 deficiency
Since vitamin B12 deficiency is relatively common, we will discuss the symptoms of vitamin B12 deficiency in more detail below. A deficiency of this B vitamin has many consequences.
Vitamin B12 deficiency can lead to anemia. But there is usually another cause for the anemia. You can get complaints like:
- fatigue
- Dizziness and feeling faint
- palpitation
- ringing in the ears
- Sweat
- Shortness of breath
- Headache
Read also: Why does coffee make your body absorb less iron?
In addition, you can suffer from nerve problems as a result of vitamin B12 deficiency. I noticed this, for example:
- Numbness
- Less feeling in your fingers and/or feet
- balance problems
- memory problems
- muscle weakness
If you eat vegan, it is best to use vitamin B supplements. Don’t overdo it because Eating too much vitamin B is not good for you.
