Some of the most frequent symptoms of lack of B vitamins in the body include easy tiredness, irritability, inflammation in the mouth and tongue, tingling in the feet and headache. To avoid the symptoms, it is recommended that the person follow a diet with foods capable of providing these vitamins, it being important to have a nutritionist's orientation for the diet to be balanced.
The B vitamins serve to regulate energy production in the body, maintain the health of the nervous system, the skin, the hair and the gut. In addition, they are important in preventing anemia and strengthening the immune system.
The following are the symptoms caused by the lack of each vitamin of the B complex.
Vitamin B1 - Thiamine
Vitamin B1, also known as thiamin, is responsible for regulating energy expenditure and stimulating appetite.
Major deficiency symptoms: Lack of vitamin B1 in the body can cause tingling sensation in the body, increased heart rate, shortness of breath, lack of appetite, weakness, constipation, swelling in the legs and feet, drowsiness and lack of attention and memory.
In addition, vitamin B1 deficiency can lead to the development of Beriberi disease, which is a disease of the nervous system characterized by decreased sensitivity and muscle strength, paralysis and heart failure, for example. Learn more about this disease.
Where to find: Vitamin B1 can be found in foods such as brewer's yeast, wheat germ and sunflower seeds, for example. Get to know other foods rich in vitamin B1.
Vitamin B2 - Riboflavin
Vitamin B2, also called riboflavin, is able to assist in blood production, maintain proper metabolism and health of the skin and mouth, stimulate growth, and protect vision and the nervous system. In addition, vitamin B2 acts as a
Major deficiency symptoms: Lack of this vitamin can cause redness and inflammation of the tongue, sores on the corners of the mouth and lips, inflammation in the mouth, nose and groin, conjunctivitis, tired eyes and increased sensitivity to light, as well as decreased growth and anemia.
Where to Find It: Riboflavin can be found in beef liver, oat bran and almonds, for example. Get to know other foods rich in vitamin B2.
Vitamin B3 - Niacin
Vitamin B3, also known as niacin, works by improving blood circulation, lowering cholesterol levels and controlling the amount of glucose in the blood and being able to control diabetes. In addition, it is able to relieve migraine and give energy to the cells.
Main symptoms of deficiency: Vitamin B3 deficiency can cause some symptoms, such as the appearance of back and hand wounds, poor appetite, diarrhea, nausea, vomiting, weight loss, red tongue, dementia and even depression .
Where to find it: Vitamin B3 can be found in peanuts, chicken, fish and green vegetables, for example. See more foods rich in vitamin B3.
Vitamin B5 - Pantothenic acid
Vitamin B5, known as pantothenic acid, acts by controlling cholesterol levels, helps in the production of hormones and the healing process, and alleviates the symptoms of arthritis and tiredness as it is responsible for the generation of energy.
Main symptoms of deficiency: Vitamin B5 deficiency can be identified through some symptoms such as skin allergy, tingling and burning in the feet, malaise, nausea, headache, drowsiness, cramps in the abdomen and gas.
Where to find: This vitamin can be found in foods like liver, wheat bran, avocado, cheeses and sunflower seeds, for example. See others here.
Vitamin B6 - Pyridoxine
Vitamin B6, also called pyridoxine, is important for the maintenance of metabolism, nervous system and skin. It also acts to prevent heart disease, lowering blood pressure and aiding in the process of hemoglobin formation.
Main symptoms of deficiency: When vitamin B6 is missing in the body, skin and eye injuries, nose and mouth wounds, inflammation of the mouth and tongue, and seizures may occur.
Where to find: To increase the amount of vitamin B6 in the body, it is recommended to consume foods like bananas, salmon, potatoes, chicken and hazelnuts, for example. See other foods rich in vitamin B6.
Vitamin B7 - Biotin
Vitamin B7, also known as biotin, is important for maintaining the health of the skin and hair, as well as favoring the absorption of other B vitamins in the intestine.
Main symptoms of deficiency: The lack of biotin in the body can be perceived through the appearance of some symptoms, such as skin irritation and appearance of spots, conjunctivitis, muscle pain, tiredness and increased blood sugar. In addition, there may be hair loss, loss of appetite, dry eyes and insomnia.
Where to find it: Biotin can be found in meat, eggs and milk, for example, and its concentration in the body is easily restored by means of a balanced diet. See other foods rich in biotin.
Vitamin B9 - Folic Acid
Vitamin B9, popularly known as folic acid, is important because it helps in the process of forming some proteins and hemoglobin, as well as helping in the formation of the baby's nervous system, preventing some serious diseases such as spina bifida, for example. Therefore, it is usually recommended that women who are trying to get pregnant take folic acid supplementation.
Major deficiency symptoms: Folic acid deficiency can lead to irritability, tiredness, headache, shortness of breath, dizziness and pallor. In addition, the lack of vitamin B9 in the body can cause diarrhea, megaloblastic anemia and malabsorption of other nutrients at the gastrointestinal level.
Where to find it: Vitamin B9 can be found in several foods, such as spinach, beans, lentils, beer yeast and okra, for example. Get to know other foods rich in folic acid.
Vitamin B12 - Cobalamin
Vitamin B12, or cobalamin, is necessary for the formation of blood cells and the metabolism of amino acids, as well as helping to prevent heart and neurological diseases.
Main symptoms of deficiency: Cobalamin deficiency causes fatigue, anemia, lack of energy and concentration, tingling in the legs and dizziness, especially when lifting or making efforts.
Where to find it: The main sources of vitamin B12 are foods of animal origin, such as seafood and meats, as well as eggs, cheeses and milk. See other foods composed of vitamin B12.
