Vitamin B is a collective name for a total of eight water-soluble vitamins, which are necessary for cellular metabolism. The eight vitamins that belong to the vitamin B group (the vitamin B complex) are: thiamin (vitamin B1), riboflavin (vitamin B2), nicotinic acid and nicotinamide (vitamin B3), panthothenic acid (vitamin B5), pyridoxine (vitamin B6). ), biotin (vitamin B8), folic acid and folate (vitamin B11) and cobalamin compounds (vitamin B12). A vitamin B deficiency can lead to fatigue, hair loss, skin rashes and many other complaints.
Vitamin B deficiency symptoms
- Vitamin B1
- Heart complaints and muscle weakness
- Vitamin B2
- Hair loss and tired
- Vitamin B3
- Skin rash and diarrhea
- Vitamin B5
- Burning or painful feet
- Vitamin B6
- Tongue inflammation and depression
- Vitamin B8
- Skin abnormalities and anemia
- Vitamin B11
- Birth defects and intestinal disorders
- Vitamin B12
- Hair loss and brittle nails
Vitamin B1 is found in potatoes, among other things. / Source: Istock.com/Tatiana Volgutova
Vitamin B1
Vitamin B1 is needed by the body to release energy from food and it is essential for the formation and conduction of nerve impulses (for the nervous system). Vitamin B1 is found in some grains (including rice, but not corn); bread; potatoes; vegetable; peas and beans; meat and cold cuts; milk and milk products.
Heart complaints and muscle weakness
In summary, two major symptom complexes can be distinguished in the case of a vitamin B1 deficiency. On the one hand, damage occurs to the coronary arteries, and on the other hand, disorders occur in the nervous system. The following complaints may occur with a vitamin B1 deficiency:
- psychological abnormalities, such as depression, concentration problems and memory loss;
- numbness or strange sensations in arms and legs (such as burning feet and itchy fingers);
- muscle weakness, muscle pain and muscle cramps;
- heart complaints; and
- muscle paralysis (beriberi).
Vitamin B2 is found in bread, among other things. / Source: Istock.com/Lyashik
Vitamin B2
Vitamin B2 plays a role in the maintenance of the nervous system and the combustion of carbohydrates, fats and proteins.
In addition, vitamin B2 contributes to healthy skin and mucous membranes, and vision. Vitamin B2 is mainly found in the following foods: milk and milk products; meat and cold cuts; green vegetables; legumes; fruit; bread and grain products.
Hair loss and tired
The following complaints can occur with a vitamin B2 deficiency:
- skin abnormalities in the mouth, tongue and inflammation in the nose;
- flaky scalp and hair loss;
- sensitivity to light;
Fatigue due to vitamin B2 deficiency / Source: Istock.com/dolgachov
- trembling;
- dizziness;
- insomnia;
- fatigue complaints.
Vitamin B3
Vitamin B3 plays a role in energy supply and the production of fatty acids in the body. You need this vitamin for efficient blood circulation; blood cholesterol levels; healthy adrenal glands; healthy skin and healthy nervous system; good appetite. Vitamin B3 can be found in the following foods: meat and processed meats; fish; whole grain cereal products; vegetable; potatoes.
Skin rash and diarrhea
Chronic vitamin B3 deficiency leads to pellagra, a disease associated with:
- skin rash or skin infections;
- scurvy;
- diarrhea; and
- dementia.
Vitamin B5 in raisins / Source: 5 second Studio/Shutterstock.com
Vitamin B5
Vitamin B5 is necessary for the body’s energy supply; utilizing fats and carbohydrates; the build-up and breakdown of proteins and fats; the formation of a number of hormones; a healthy nervous system. Vitamin B5 is found in all living matter and most foods, but especially in beans; egg yolk; legumes; dried plums; raisins; soybeans; nuts; whole grains; milk and milk products.
Burning or painful feet
A chronic and severe deficiency of pantothenic acid can cause a burning or painful feeling in the feet (sore feet).
Vitamin B6
Vitamin B6 is important for: protein metabolism; the breakdown and construction of amino acids; the regulation of the action of certain hormones; the growth; blood production (the formation of red blood cells); the immune system; the nervous system. Vitamin B6 can be found in: meat; Eggs; fish; bread and grain products; potatoes; legumes; (green) vegetables; milk and milk products.
Tongue inflammation and depression
A long-term and serious vitamin B6 deficiency can lead to the following complaints:
- inflammation of the tongue and skin;
- depression;
- confusion;
- fatigue; and
- disorders of the nervous system.
Vitamin B8 is found in peanuts, among other things. / Source: Istock.com/etiennevoss
Vitamin B8
Vitamin B8 is needed for: the construction and breakdown of carbohydrates and proteins; the production of fatty acids; a well-functioning nervous system; healthy hair and healthy skin. biotin is found in: eggs; liver; milk; nuts and peanuts.
Skin abnormalities and anemia
Too little vitamin B8 can lead to:
- skin abnormalities;
- anemia; and
- depression.
Vitamin B11
Vitamin B11 or folic acid is necessary for: growth and proper functioning of the body; the production of white and red blood cells, the hereditary material (DNA); and healthy growth of the unborn child during pregnancy. Folic acid is mainly found in green vegetables; fruit; whole-wheat products; (to a lesser extent) in milk and milk products.
Birth defects and intestinal disorders
A serious folic acid deficiency can cause the following complaints:
- anemia;
- intestinal disorders;
- fatigue; and
- birth defects.
Vitamin B12 in milk / Source: Stefan Kühn, Wikimedia Commons (CC BY-SA-3.0)
Vitamin B12
Your body needs vitamin B12 for the proper functioning of folic acid, the production of red blood cells and the proper functioning of the nervous system. In addition, this vitamin is important for the production of nucleic acids (DNA and RNA), which can be considered the most fundamental component of the living cell. Vitamin B12 is only present in animal products, such as: milk and milk products; meat and cold cuts; fish; Eggs. Vegans must therefore be careful not to develop a vitamin B12 deficiency.
Hair loss and brittle nails
A vitamin B12 deficiency can lead to all kinds of complaints. The most important are:
- a form of anemia (macrocytic anemia), with symptoms such as:
- fatigue;
- shortness of breath;
- fatigue;
- angina pectoris (chest pain); and
- a lack of appetite.
- hair loss and crumbly, brittle nails;
- damage to the nervous system;
- memory and thinking disorders.
read more
- Vitamin B complex: B deficiency symptoms, function and nutrition
- Vitamin B12 deficiency: symptoms, RDA and supplement deficiency
- Vitamin B12 in food: meat, fish and meat substitutes
- Vitamin B12 deficiency: vegetarians, vegans and the elderly
- Folic acid deficiency: symptoms, cause and treatment
