The B vitamins can be classified as a group of eight nutrients, with each having a unique role in keeping a body healthy. However, there are a number of individuals who suffer from vitamin B deficiency, and there can be a number of causes and symptoms associated with such conditions.

The following piece will help you develop an idea about many other relevant aspects related to vitamin B deficiency here.

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Vitamin B deficiency is a medical condition where an individual suffering from it shows low levels of this micronutrient in their system. This deficiency is highly prevalent in several developing nations, mainly in areas where the diets of individuals are low in fruits, animal products, vegetables and where cereals are subjected to grinding before being consumed.

As there are eight nutrients in the group of B vitamins, the deficiencies in each of them would result in a different set of health complications for the individual.

The lack of vitamin B is more common than you may imagine, based on the specific kind of vitamin B. Take, for example, the deficiency in vitamin B12 is very prevalent, especially among senior citizens and vegetarians or people who avoid eating animal products such as eggs and cheese, all of which are rich with this vitamin. 

If your diet does not include poultry, fish, bananas and other foods with vitamin B6 or if you have kidney problems, it can lead to vitamin B6 deficiencies. Although deficiencies of other vitamins under group B (B1, B2, B3, B5, B9) are not common, they can still happen when one's diet is poorly balanced or due to other diseases. 

Maintaining a mixed diet that contains ample amounts of different kinds of vitamins will go a long way in ensuring good health and preventing these shortages. 

There are several reasons associated with the cause of vitamin B deficiency in the body. Given below are the top 4 vitamin B deficiency causes:

Non-balanced Diet

Unlike proteins, the body cannot make B vitamins directly. Thus, an individual must obtain them through food. If one maintains a well-balanced diet that provides the body with the appropriate amount of nutrients, it can help avoid B vitamin deficiency symptoms.

However, for several reasons, individuals don’t obtain the right nutrients in their required amount because of an unbalanced diet. For instance, vegetarians might not get an adequate amount of vitamin B12 as it is majorly found in dairy and animal-based foods. This leads to a vitamin B deficiency. Hence dietary inadequacy forms a key reason for the cause of this deficiency.

Now one might be wondering as to which foods to include in one’s diet so that one’s diet does not lack the required nutrients. It depends on which nutrient out of the eight in the B vitamin family is being considered.

Excessive Consumption of Alcohol

Excessive alcohol consumption has several downsides, one of which is the deficiency of vitamin B. The alcohol makes the kidneys flush vitamin B out of an individual’s system much more rapidly than usual. This implies that the body does not have all the time it requires to use the B vitamins, which again means that they get wasted.

Medications

Many kinds of prescription medicines can result in the deficiency of vitamin B. Given below are some B vitamins and the medications which can make them deficient:

• Vitamin B6 deficiency: isoniazid, hydralazine, anticonvulsants, corticosteroids, and penicillamine
• Vitamin B9 deficiency: trimethoprim-sulfamethoxazole, methotrexate, phenytoin, and sulfasalazine
• Vitamin B12 deficiency: proton pump inhibitors (PPIs), antacids, metformin, long-term antibiotics, and antidepressants

Gut Malabsorption Conditions

Vitamin B is absorbed by the gut and into an individual’s bloodstream under healthy conditions. These much-needed vitamins then get transported by the bloodstream throughout the body. Hence if they are not present in the bloodstream, the body cannot make use of them.

This is exactly where the problem arises if someone has a condition of gut malabsorption like Crohn’s or Celiac disease, or ulcerative colitis. These conditions prevent the B vitamins from entering the bloodstream, thereby causing a substantial drop in the vitamin B levels in the blood, causing potential harm to an individual’s well-being.

Vitamin B deficiency can be diagnosed through an all-round approach of recognition and verification of the condition by different methods:

Physical Examination

B vitamin deficiencies may present in skin abnormalities (for B2), neurological signs (for B1, B6, and B12) and buccal manifestations (for vitamin B2 and folic acid).

Dietary Assessment

Assessing the patient's diet to establish gaps that could result in the inadequacy of each specific vitamin.

Blood Tests

Analysis of blood samples to assess the levels of particular VB vitamins can help diagnose deficits or diagnose amounts.

Imaging Studies

In a few cases, imaging techniques can be employed so as to identify complications related to severe deficiencies including those involving nerves (B1, B6, and B12).

Medical History Review

A thorough review that examines a patient’s medical history will be done to identify potential underlying diseases or drugs which might interfere with either the absorption or utilisation of vitamin Bs

Vitamin B deficiency can lead to adverse health impacts, and therefore, someone who is deficient in the same should take steps to overcome the deficiency. Additionally, every healthy individual must also ensure to prevent this deficiency from occurring. 

If you are searching for how to overcome vitamin B deficiency, find the below-mentioned list of foods. These foods are specifically categorised according to the type of vitamins which they provide.

Fruits to Overcome Vitamin B Deficiency

Check out a selection of fruits rich in vitamin B, given in the table below, which can help address deficiency and support overall health.

Learn about a range of vegetables rich in vitamin B, featured in the table below, which play a crucial role in supporting health and combating deficiencies effectively.

Explore a selection of foods beyond fruits and vegetables that are rich in vitamin B, highlighted in the table below, each contributing significantly to your health and aiding in overcoming deficiencies.

Unchecked early symptoms of vitamin B deficiency can lead to various persistent health issues depending on the specific B vitamin lacking:

• Vitamin B1 (Thiamine) Deficiency: Fatigue, irritability, confusion, muscle weakness, and nerve damage.
• Vitamin B2 (Riboflavin) Deficiency: Cracks or sores on the outsides of the lips (cheilosis), inflammation and redness of the lining of the mouth and tongue (magenta), weakness in palms.
• Vitamin B3 (Niacin) Deficiency: Skin disorders like dermatitis, diarrhoea, dementia, and possibly death in severe cases.
• Vitamin B5 (Pantothenic Acid) Deficiency: Fatigue, irritability, numbness, and tingling in the hands and feet.
• Vitamin B6 (Pyridoxine) Deficiency: Anemia, skin disorders, confusion, and depression.
• Vitamin B7 (Biotin) Deficiency: Hair loss, conjunctivitis, dermatitis, and neurological symptoms.
• Vitamin B9 (Folate) Deficiency: Megaloblastic anaemia, weakness, fatigue, and neural tube defects in newborns.
• Vitamin B12 (Cobalamin) Deficiency: Anemia, neurological disorders such as numbness and tingling in the hands and feet, memory loss, and dementia.

There are a number of vitamin B deficiency diseases that have an impact on the brain, heart and mental well-being of an individual. For instance, deficiency of both B12 and B9 can lead to anemia in some cases, which refers to a condition where an individual’s body lacks healthy red blood cells. 

Such a condition makes it difficult for the different body parts to get the much-needed oxygen. Anemia can also result in dizziness, shortness of breath, fatigue, and even tingling and numbness.

Some other health conditions related to the deficiency of vitamin B are:

• Paresthesias: A feeling of pins-and-needles usually felt around the hands, arms, legs, or feet.
• Peripheral neuropathy: A condition of the nervous system which is often experienced as a burning or stabbing pain.
• Psychosis: A mental condition where the perceptions and thoughts of an individual are considerably altered, thereby leading to hallucinations, delusions, or other symptoms.
• Heart attack and stroke: A vitamin B12 deficiency might increase the risk of getting a stroke or heart attack.

Addressing vitamin B deficiency typically involves dietary changes and medical interventions to restore adequate nutrient levels. Below are the common treatments:

In order to stay healthy, individuals don’t have to take supplements for getting adequate B vitamins. There exists a number of foods, which can provide all the nutrients required by an individual naturally. Someone, who doesn’t have any restrictions regarding foods, must ensure to eat a well-balanced and complete diet featuring:

• Grains
• Fruits
• Vegetables
• Meats

Supplementation can be considered as the last option if one is unable to acquire adequate amounts of these vitamins through food or if there are some specific health conditions that require the usage of supplementation. 

Over the counter vitamin supplements bear the potential to prevent or treat the deficiency. However, it is always advisable to consult a doctor before opting for such supplements. Supplements may be necessary during pregnancy and for people aged over 50.

Though the risk of overdosage in the case of B vitamins is lower as compared to other nutrients due to the water-soluble nature of these micronutrients, it can happen in the following events:

• Side effects
• Interactions with medications an individual takes
• Long-term health effects

On a biological scale, the absorption of the vitamin occurs in some hours, and the metabolic effects also take place immediately. Therefore, individuals deficient in vitamin B might wonder as to how much time it would require to correct a deficiency in B vitamins. It depends on a number of factors that affect the efficacy of these vitamins and also acts in preventing the body from absorbing them completely. These are:

Level of Deficiency

If someone is excessively deficient in a specific mineral or vitamin, it might take longer to correct the deficiency. Therefore, the individual might need a higher dosage that would help to recover to the normal levels rapidly.

Supplement Type

It has been said that vitamins administered in liquid form would show a faster effect than those taken as a capsule. This is mainly due to the fact that for extracting the vitamins inside, the body needs to break down the capsule.

Fat-soluble or Water-soluble Nature

Nutrients that are fat-soluble in nature need fat absorption, and this is carried out through the mixture of such vitamins with a fat present in the liquid or capsule or by having them along with food. These stay stored in the body and hence might not require that much regular or high dosage as the water-soluble ones.

On the other hand, the water-soluble nutrients get dissolved in water and therefore get absorbed in the tissues easily, which implies that they might show a slightly faster effect.

Nutrient Pairings

There are several minerals and vitamins which are found to be interrelated in the manner they work. If such nutrients are paired together and then administered to an individual, it will lead to both of them functioning in an optimum manner. For instance, zinc and vitamin B6 shows a similar kind of interrelation.

Habits and Lifestyle

There are some lifestyle habits and factors like smoking and drinking alcohol that can result in malabsorption, thereby requiring a greater intake for maintaining equilibrium. Similarly, it has been found that the absorption of vitamin B6 is blocked by caffeine.

Health Issues

Some health problems can also affect absorption like many individuals are unable to absorb certain nutrients because of gut issues like inflammatory bowel disease or coeliac.

The groups of people who are at risk of developing vitamin B deficiency also vary according to the nutrient, which is deficient in an individual.

Given below are all the groups of individuals who are at risk of developing these deficiencies as per the eight different nutrients in this group.

Vitamin B1

• Individuals suffering from HIV or AIDS
• Diabetic individuals
• Individuals having dependence on alcohol
• Old adults
• Those individuals who have heart failure
• Individuals who have had bariatric surgery

Vitamin B2

• Individuals who follow a vegan diet or those who do not consume dairy products
• Athletic people who do not eat meat, and especially those individuals who also do not have other animal products or eat dairy
• Lactating or pregnant women, especially those who do not consume dairy products or meat

Vitamin B3

• Anorexia nervosa
• Alcohol use disorder
• AIDS
• Malnutrition
• Inflammatory bowel disease (IBD)
• Hartnup disease
• Carcinoid syndrome leads to the development of tumours in the gastrointestinal tract

Vitamin B5

• Individuals having a particular gene mutation known as pantothenate kinase-associated neurodegeneration 2 mutation are at a high risk of deficiency.

Vitamin B6

• Renal or kidney disease
• Autoimmune disorders like rheumatoid arthritis
• People who are dependent on alcohol
• Individuals who have had a kidney transplant
• Celiac disease
• Crohn’s disease
• Ulcerative colitis

Vitamin B7

• Individuals having a metabolic disorder known as biotinidase deficiency
• Lactating or pregnant women
• Individuals with alcohol use disorder

Vitamin B9

• People with alcohol use disorder
• IBD
• Celiac disease
• Conditions that interfere with nutrient absorption

Vitamin B12

• Conditions interfering with nutrient absorption
• Individuals who have had surgery on the stomach or gastric bypass surgery
• Older adults
• Celiac disease
• Crohn’s disease
• Vegan and vegetarians individuals and pregnant or lactating women may also require an extra amount of vitamin B 12.

In conclusion, recognising the signs and symptoms of vitamin B deficiency is crucial for maintaining good health. Early detection and treatment can prevent these issues from worsening. Ensuring a balanced diet rich in vitamin B, or taking supplements if necessary, can help maintain optimal health and well-being.