Many diseases have roots in a vitamin deficiency. A common example of this is Scurvy that once seriously affected sailors. The disease was caused by a lack of Vitamin C. Thousands of men died from Scurvy before it was discovered that it could be prevented easily by eating foods containing Vitamin C.
What many people don’t know is that there are still diseases today that are caused by poor nutrition. This is admittedly more common in countries where diets don’t include enough variety. Poorer countries report higher cases of nutrition related diseases, but the number is rising in affluent nations, too. The diets of people on the run are often filled with boxed, convenience, and fast food. This can lead to vitamin deficiencies even in people who have plenty of food.
The Vitamin B group, in particular, is easily depleted by the body. It’s a water-soluble vitamin, so it can’t be stored by your body for long, and must be renewed regularly, either through food or by taking vitamin supplements.
There are 8 micronutrients in the Vitamin B group. They each have their own function, but they work best when taken together. Following is a list of each, including their functions and possible indications of deficiencies.
Vitamin B1 is called thiamine. It helps lift your mood, supports your heart, and aids in the metabolism of carbohydrates. A lack of Vitamin B1 can cause emotional problems, impaired sensory perception, weight loss, weakness and pain in the arms and legs, swelling, and irregular pulse. Advanced cases can produce beriberi, irreversible psychosis, or heart failure.
Vitamin B2 is also known as riboflavin. This micronutrient supports cellular processes, such as metabolism of foods and production of red blood cells. A lack of Vitamin B2 in the body can be indicated by cracks in the corners of the mouth, a sore tongue or mouth, swelling of the mucous membranes, or scaly patches of skin on the scalp. There’s growing evidence that Vitamin B2 also helps in preventing migraine headaches and cataracts.
Niacin, or Vitamin B3, assists in the release of energy from nutrients. It also helps give you healthy skin, nerves, and digestive tract. Signs of a niacin deficiency include digestive problems, trouble sleeping, fatigue, confusion, or diarrhea. In advanced cases, deficiency can lead to dementia, pellagra, or death.
Vitamin B5 is pantothenic acid. It supports a healthy nervous system, and also aids in metabolism. Signs of a lack of Vitamin B5 include acne and a “pins and needles” feeling of the skin in the extremeties.
Vitamin B6 is referred to as pyridoxene. It aids in the production of red blood cells, supports an intact immune system, and helps maintain proper nerve function. Deficiencies in pyridoxene present as cracks in the corners of the mouth, skin rashes, water retention and high blood pressure.
Vitamin B7 is also known as biotin. It supports healthy hair and nails, and helps release energy from carbohydrates. Signals of a biotin deficit include dry skin, scaly patches on the scalp, fungal infections, brittle hair, hair loss, depression, muscle pains, nausea, vomiting, or anorexia.
Vitamin B9 is also known as folic acid. Folic acid helps with the formation of hemoglobin, and is vitally important for pregnant women. A deficiency of folic acid in an expectant mother may produce birth defects in her baby. Indications of folic acid deficiency may be anemia, irritability, shortness of breath, fatigue, weight loss, menstrual problems, or leg ulcers.
Vitamin B12 is also known as cobalamin. It’s required for a healthy nervous system and the production of red blood cells. Deficiency can produce anemia, poor memory, and numbness in the extremities. Advanced cases can cause psychosis or paralysis.
To learn more about vitamin deficiencies, visit Vitamins A to K.
Note: You should consult a doctor before taking any medical advice.
