Vitamin B: Types, Sources & Symptoms of Vitamin B Deficiency

Vitamin B plays a very important role in producing the energy, which is required for our body to function properly. It is of eight different types and is together called the Vitamin B complex. It helps us to increase and maintain our metabolism of the body and also helps us to make molecules that are very important for our cells.

What is Vitamin B?

Vitamin B is an important class of vitamins that are water-soluble and essential for the daily functioning of the body. In spite of sharing a similar name, all the 8 B vitamins are chemically different from each other. Some significant sources of Vitamin B complex are unprocessed carbohydrates and meat. Each Vitamin acts as a cofactor or coenzyme in some important metabolic processes. 

Types of Vitamin B

All 8 types of Vitamin B with their functions are given below:

• Thiamine (vitamin B-1)
• Riboflavin (vitamin B-2)
• Niacin (vitamin B-3)
• Pantothenic acid (vitamin B-5)
• Vitamin B-6
• Biotin (vitamin B-7)
• Folate (vitamin B-9)
• Vitamin B-12

Thiamine (vitamin B-1)

The kidney, liver, heart, and brain all have high amounts of thiamine.

The body needs thiamine for:

• Breaking sugar molecules from food
• Synthesizing certain hormones
• Producing fatty acids
• Creating certain neurotransmitters (brain chemicals)

Sources of Thiamine

Thiamine is usually present in nuts, mussels, Pork, Trout, acorn squash, rice, legumes, whole grains and fortified bread, cereal, pasta, such as black beans and soybeans, and seeds.

Symptoms of thiamine deficiency

Deficiency in Thiamine may result in the following symptoms:

• Weight loss
• Heart problems
• Poor reflexes
• Tingling and stillness in the feet and hands
• Little or no appetite
• Memory problems or confusion
• Loss of muscle mass

People who are alcoholics, infected with HIV / AIDS, diagnosed with diabetes, old, prone to heart diseases and those who have had bariatric surgery tend to have a deficiency in Thiamine. 

Riboflavin (vitamin B-2)

Riboflavin also called Vitamin B2 is essential for energy production, converting tryptophan to niacin (vitamin B-3). It helps our body to fix the breakdown of drugs, fats, and steroid hormones

Sources of Riboflavin

Foods that include riboflavin are organ meats, fortified breakfast cereals, oatmeal, yoghurt, milk, mushrooms and almonds.

Symptoms of Riboflavin deficiency

Deficiency in Riboflavin may result in the following symptoms:

• Skin disorders
• Hair loss
• Red, itchy eyes
• Swelling of the mouth and throat
• Sores at the corners of the mouth
• Swollen, cracked lips

People who have an endocrine disorder, like thyroid problems or certain other conditions tend to have a deficiency in Riboflavin.

Niacin (vitamin B-3)

The body converts niacin into a coenzyme which is called Nicotinamide Adenine Dinucleotide (NAD). These enzymes help us in boosting fats, carbohydrates, and proteins in our body, facilitates communication among cells, aids in the expression of DNA in cells and improves metabolic processes in the body’s cells.

Sources of Niacin

• Animal-based foods like meat, poultry, and fish have high NAD.
• Plant-based foods like legumes, nuts, and grains.

• Some cereals contain added niacin.

Symptoms of niacin deficiency

Deficiency in Niacin may result in the following symptoms:

• Brown rash on the skin when exposed to sunlight
• Fatigue
• Depression
• Bright red tongue
• Headache
• Rough skin with formation of patches
• Vomiting, diarrhoea, or constipation

The risk of niacin deficiency is high in people who have malnutrition, AIDS, Hartnup disease, Inflammatory Bowel Disease (IBD), Carcinoid Syndrome, anorexia nervosa and alcohol addiction.

Pantothenic acid (vitamin B-5)

Pantothenic acid is important for our body to create new proteins, coenzymes, and fats.

Sources of Pantothenic acid

Sources of Pantothenic acid include shiitake mushrooms, beef liver, sunflower seeds, tuna, avocados, chicken, and fortified breakfast cereals.

Symptoms of Pantothenic acid deficiency

Deficiency in Pantothenic acid may result in the following symptoms:

• Burning and stillness of the feet and hands
• A lack of appetite
• Irritability
• Restlessness and poor sleep
• Headache

Vitamin B6

Vitamin B6 or pyridoxine plays a very important role in our body which is required in more than 100 enzyme reactions. The body needs vitamin B-6 for immune function, breaking down carbohydrates and fats, amino acid metabolism, brain development.

Foods with vitamin B-6

The richest sources of vitamin B-6 include organ meats, potatoes, salmon, chickpeas, tuna, poultry, and fortified cereals.

Symptoms of vitamin B-6 deficiency

Vitamin B-6 deficiency can cause the following:

• Anaemia
• Swollen tongue
• Depression
• Weakened immune system
• Confusion
• Scaling on the lips
• Cracks at corners of the mouth

People who have renal (kidney) disease, underwent a kidney transplant, celiac disease, Crohn’s disease, ulcerative colitis, autoimmune disorders such as rheumatoid arthritis and alcohol addiction tend to have Vitamin B6 deficiency.

Biotin (Vitamin B7)

Our body needs Biotin for the regulation of DNA, breaking down carbohydrates, fats, protein, communication among cells in the body.

Sources of Biotin

Foods that contain biotin include organ meats, eggs, salmon, pork, beef, sunflower seeds. Companies add biotin to many hairs, skin, and nail supplements.

Symptoms of Biotin Deficiency

Biotin deficiency includes the following symptoms:

• Thinning of the hair
• Depression
• Fatigue
• Brittle nails
• Scaly rash around the nose, eyes, and mouth

A person who lacks biotin may face some issues given below: people with a metabolic disorder called biotinidase deficiency, people with alcohol use disorder, women who are pregnant or lactating.

Folate (Vitamin B9)

The other name of vitamin B9 is folate. Folate is very important for DNA replication, metabolism of vitamins, metabolism of amino acids, proper cell division.

Sources of folate

Folic acid is readily available in fortified foods such as bread slices and cereals. Some natural folate includes dark green leafy vegetables, beef liver, avocado, papaya, orange juice, eggs, beans, nuts.

Symptoms of folate deficiency

Some possible symptoms of folate deficiency are given below:

• Weakness
• Skin, hair, or nail changes
• Irritability
• Heart palpitations
• Headache
• Sores on the mouth and tongue

People with alcohol addiction, celiac disease, conditions that interfere with nutrient absorption, IBD experience Vitamin B9 deficiency.

Vitamin B-12

Vitamin B-12 contains the mineral cobalt and is commonly called “Cobalamin.” Our body uses vitamin B-12 for creating new red blood cells, DNA synthesis, brain and neurological function, fat, and protein metabolism.

Sources of vitamin B-12

Vitamin B-12 is naturally present in animal products like clams, beef liver, salmon, beef, milk, and yoghurt.

Symptoms of vitamin B-12 deficiency

Some symptoms of vitamin B-12 deficiency are given below:

• Fatigue
• Depression
• Numbness and tingling and numbness in the feet and hands
• Memory problems
• Weight loss
• Constipation
• Loss of appetite

People who have conditions that interfere with absorption of nutrients, older adults, celiac disease, Crohn’s disease, had gastric bypass surgery, or surgery on the stomach may experience deficiency of Vitamin B-12

Daily values of Vitamin B

The table given below shows the prescribed daily intake of Vitamin B complex a person needs for the proper functioning of the body.

Things to Remember

• Vitamin B is an important class of vitamins that are water-soluble and essential for the daily functioning of the body.
• The 8 types of Vitamins are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
• The kidney, liver, heart, and brain all have high amounts of thiamine.
• Riboflavin also called Vitamin B2 is essential for energy production, converting tryptophan to niacin (vitamin B-3).
• The body converts niacin into a coenzyme which is called Nicotinamide Adenine Dinucleotide (NAD).
• Pantothenic acid is important for our body to create new proteins, coenzymes, and fats.
• Vitamin B6 or pyridoxine plays a very important role in our body which is required in more than 100 enzyme reactions. 
• Our body needs Biotin for the regulation of DNA, breaking down carbohydrates, fats, protein, communication among cells in the body.
•  Folate is very important for DNA replication, metabolism of vitamins, metabolism of amino acids, proper cell division.
• Vitamin B-12 contains the mineral cobalt and is commonly called “Cobalamin.”