Surely You Aren’t Running Low on B Vitamins?

Many diseases can be traced to 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 people died from Scurvy before it was discovered that the disease could be cured easily by consuming foods rich in Vitamin C.

What many people don’t realize is that there are still diseases today that are caused by poor nutrition. This is typically more common in countries where diets are lacking in fresh foods. Poorer countries report higher cases of nutrition related diseases, but the incidence is rising in affluent countries, too. The diets of people on the run can be rife with boxed, convenience, and fast food. This can contribute to vitamin deficiencies even in those who have plenty of food.

The Vitamin B group, particularly, is easily depleted in the body. Vitamin B is water-soluble, so it is used quickly, and must be renewed daily, either by eating Vitamin B rich food or by taking vitamin supplements.

There are 8 members of the B Vitamin group. They each have their own function, but they work better when taken together. Following is a description of each, along with their functions and possible signs of deficiencies.

Vitamin B1 is called thiamine. It improves your mood, supports your heart, and aids in the metabolism of carbohydrates. Deficiencies in Vitamin B1 can cause emotional disturbances, reduced sensory perception, weight loss, weakness and pain in the arms and legs, swelling, and irregular heartbeat. Advanced cases can cause beriberi, permanent psychosis, or heart failure.

Vitamin B2 is called riboflavin. This micronutrient aids in 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. Recent studies suggest that Vitamin B2 also plays a role in preventing migraine headaches and cataracts.

Niacin, or Vitamin B3, aids in the release of energy from nutrients. This vitamin also helps give you healthy skin, nerves, and digestive tract. Signals of a Vitamin B3 deficiency include digestive problems, trouble sleeping, tiredness, confusion, or diarrhea. In later stages, deficiency can lead to dementia, pellagra, or death.

Vitamin B5 is pantothenic acid. Vitamin B5 supports a healthy nervous system, and also aids in metabolism. Signals of a lack of pantothenic acid include acne and a prickling of the skin in the extremeties.

Vitamin B6 is referred to as pyridoxene. It aids in the production of red blood cells, supports a healthy immune system, and helps maintain normal nerve function. Deficiencies in this vitamin show as cracks in the corners of the mouth, skin rashes, water retention and elevated blood pressure.

Vitamin B7 is also known as biotin. It supports healthy hair and nails, and helps release energy from carbohydrates. Signs of a Vitamin B7 deficit include dry skin, scaly patches on the scalp, fungal infections, brittle hair, hair loss, depression, muscle pains, digestive disorders.

Vitamin B9 is called folic acid. It helps with the formation of hemoglobin, and is critically important for expectant mothers. A deficiency of folic acid in an expectant mother may cause birth defects in her baby. Signs of folic acid deficiency include anemia, irritability, shortness of breath, fatigue, weight loss, menstrual problems, or leg ulcers.

Vitamin B12 is called cobalamin. It’s necessary for a healthy nervous system and the production of red blood cells. A lack can cause anemia, poor memory, and numbness in the extremities. Advanced cases can cause psychosis or paralysis.

For more information about vitamin deficiencies, visit Vitamins A to K.

Note: You should consult a doctor before taking any medical advice.