Symptoms of Vitamin B Deficiencies

Symptoms of vitamin B deficiency may vary depending on which B vitamin you’re deficient in. You may experience fatigue, skin rash, or confusion.
B vitamins are a group of eight nutrients important for maintaining cell health and keeping you energized.
Some foods are high in several B vitamins, and certain foods are particularly high in specific B vitamins. Eating a well-balanced is key to getting all the nutrients your body needs.

Keep reading to learn more about the most common types of vitamin B, their deficiency symptoms, and which foods contain them.
Who is at risk of B vitamin deficiencies?
Several risk factors have been associated with B vitamin deficiencies, such as older age and pregnancy.

Some underlying health conditions and their treatments may also prevent your body from absorbing B vitamins efficiently, increasing the risk for deficiencies. These conditions may includeTrusted Source:
• type 1 diabetes
• Celiac disease
• Helicobacter pylori (H. pylori) infection
• Crohn’s disease
• ulcerative colitis
• thyroid disorders
• chronic pancreatitis

Vitamin B12
Vitamin B12, also called cobalamin, helps regulate the nervous system and plays a role in the growth and formation of red blood cells.
Vitamin B12 deficiencies can lead to megaloblastic anemia, a condition in which the bone marrow produces large, abnormally shaped red blood cells that don’t function properly.

Symptoms of vitamin B12 deficiency may include:
• fatigue
• weakness
• loss of appetite
• headache
• skin paleness
• heart palpitations
• weight loss
• mouth ulcers
• numbness and tingling in the hands and feet (peripheral neuropathy)
• shortness of breath
• vision problems
• irritability

Vitamin B12 deficiency is also associated with cognitive changes, such as dementia, paranoia, and depression.
Which foods contain vitamin B12?
Vitamin B12 is primarily found in meat and dairy products, but there are also plenty of vegetarian sources.
The best sources of vitamin B12 include:
• beef liver
• clams
• meat, including fish and poultry
• eggs
• cow’s milk
• cheese
• fortified foods, such as breakfast cereals
• nutritional yeast

Vitamin B6
Vitamin B6, also called pyridoxine, helps the body turn food into energy. It can also help the body fight infections by supporting the immune system.
Vitamin B6 deficiency is not commonTrusted Source in the United States, but symptoms may include:
• nausea
• itchy rash or cracks around the mouth (cheilosis)
• skin rashes or dermatitis
• anemia
• susceptibility to infections
• irritability
• depression
• confusion

People who are pregnant and nursing need vitamin B6 to help their babies’ brains develop normally.
Which foods contain vitamin B6?
Foods high in vitamin B6 include:
• poultry, fish, and organ meats
• potatoes and other starchy vegetables
• fruits, except for citrus fruits

Vitamins B1 and B2
Vitamin B1 is also called thiamine, and vitamin B2 is also called riboflavin.
These vitamins help convert food into energy. Vitamin B1 has neurological benefits, and vitamin B2 helps support cell growth, development, and function.
Which foods contain vitamins B1 and B2?
Most people get their B1 and B2 vitamins from fortified breakfast cereals and whole grains.

Sources of vitamin B1 include:
• whole grains
• fortified bread, cereal, pasta, and rice
• pork
• fish
• legumes, including black beans and soybeans
• nuts and seeds

Sources of vitamin B2 include:
• eggs
• organ meats, including kidney and liver
• lean meats
• low fat cow’s milk
• green vegetables, including broccoli and spinach
• fortified cereals, grains, and bread

Vitamin B3
Vitamin B3, also called niacin, helps convert food into energy. It also helps regulate digestion and appetite and is important for cell development.
Food sources of vitamin B3 include:
• meat, including poultry, beef, pork, and fish
• some nuts, legumes, and grains
• fortified breads and cereals

Vitamin B9
Vitamin B9, also called folate, occurs naturally in foods. Folic acid is the synthetic form, often found in fortified, processed foods.
Along with foods fortified with folic acid, natural food sources of folate include:
• beef liver
• asparagus
• brussels sprouts
• dark green leafy vegetables, including spinach and mustard greens
• oranges and orange juice
• beans, including kidney beans
• peas, including black-eyed peas