rice and vegetables with two mimosas on one side

Detect, cure and prevent vitamin B deficiency

A vitamin B deficiency can manifest itself through mild mood disorders or already severe deficiencies, such as impaired motor skills and persistent visual disturbances. Apathy, depression, blurred vision, often feeling exhausted, suffering from a loss of appetite, feeling numb in your limbs, frequent infections, and joint pain can also be causes of vitamin B deficiency.

The cause is often not recognized because the symptoms are wide and are usually considered individually. Slight signals are quickly overlooked.

Colloquially, vitamin B is a complex group of vitamins that comprises a total of eight vitamins: B1, B2, B3, B5, B6, B7, B9, B12. In addition, there is B4 as a vitamin-like substance.

These vitamins are completely different from pharmacologically and chemically. The vitamin B group is not a uniform class. The numbering jumps, since some substances that were originally considered vitamins do not belong to the group of vitamins after further investigation.

What they have in common is that each one serves as a precursor to coenzymes. Coenzymes are messengers that transfer certain compounds from one substance to another. They are essential for fat metabolism.

The vitamin B group

Vitamin B1 , thiamine, is often known as the vitamin of mood. The nervous system function is needed.

Vitamin B2 , riboflavin, the growth vitamin, participates in protein, and energy metabolism.

Vitamin B3, niacin (nicotinic acid), participates in the metabolism of fats, proteins, and carbohydrates and participates in processes controlled by enzymes in the body. Niacin is necessary to regenerate nerves, muscles, and skin.

Vitamin B4 is not a vitamin, but a substance that the body can synthesize and has a structure similar to a vitamin. Choline does not necessarily have to be absorbed by the body if the diet contains enough methionine, amino acids, and folic acid.

Choline becomes acetylcholine in the body, an important transmitter of nerve signals. Vitamin B4 is involved in metabolic processes, the transmission of muscle stimuli, breathing, and memory processes and also affects mood and emotions.

Vitamin B5, pantothenic acid, ensures the accumulation and breakdown of fats and carbohydrates. It is involved in cholesterol synthesis.

Vitamin B6 summarizes three similar compounds that are preforms of activated pyridoxal vitamin phosphate. This is involved in vital reactions of amino acids and glucose metabolism.

The body cannot produce pyridoxal phosphate by itself and, therefore, depends on the substances of vitamin B6.

Biotin, vitamin B7, is necessary to accumulate and break down fats, carbohydrates, and proteins and to regulate the function of genes.

Vitamin B9 is the known folic acid, which is essential for many metabolic processes and is especially necessary for cell division and growth.

Cobalamin, vitamin B12, is a complex substance that is only found in animal products such as milk, meat, eggs, and some types of algae.

vitamin B13, orotic acid, and B 15, sodium salt, such as choline, are also synthesized by the body and are not vitamins.

How is a vitamin B deficiency recognized?

If sometimes you feel tired and stressed, you don’t always have to have a vitamin B deficiency, but it is a sign to keep in mind.

Our lifestyle leads us to an unhealthy diet. Instead of fresh fruits and vegetables, it is easier to take a snack or candy from the supermarket. These foods lack cobalamin, pantothenic acid, and folic acid, so there is a great risk of malnutrition.

However, an insufficient supply of other B vitamins may also occur.

You must be especially careful if you belong to one of the following groups:

Chronic illness:

Taking certain medications for a long period of time is associated with side effects and additional stress on the body implies an increased need for vitamin B or complicates the absorption of vitamin B.

Pregnant and lactating women:

Vitamin B participates in cell growth and division. The fetus that grows in the uterus creates a greater requirement for vitamin B. To this are added hormonal and organic changes.

During breastfeeding, the mother’s organism adapts to the needs of the baby. A strengthening and a balanced diet are not always possible. Add to that stress and increased physical exercise and this can easily lead to a vitamin B deficiency.


Signs of aging make vitamin B intake difficult. Not all foods are tolerated, so a unilateral diet and vitamin B deficiency can occur in this context.

Stressed chronically:

Constant stress with lack of sleep and continuous conflicts not only puts pressure on your physique but also on the entire organism. The need for vital substances increases significantly, while the diet is often inadequate.

Athletes and physically active people:

If you are very active in sports or have a physically demanding job, your vitamin requirement increases and the diet must be adjusted accordingly.

People who are on a diet or those in the process of changing their diet:

When switching to a vegetarian or vegan diet, it is not enough to dispense with animal products. If compensation is not created, a vitamin B deficiency quickly arises. Diets can also lead to malnutrition.

abuse of alcohol:

If your alcohol consumption is high, the intestine may be affected and the ability to absorb vitamin B as well. At the same time, alcohol puts pressure on the body, so there is a greater need for vitamin B.

fruits and vegetables on a rack

Vitamin B deficiency symptoms

The symptoms of a vitamin B deficiency can be very different and differ in age. The following signs of deficiency in adults may indicate:

Mood swings and depression arise due to the decrease in the release of serotonin and dopamine. The hormones of happiness depend on the content of vitamin B.

As a result, sleep disorders may occur. Reluctance and apathy can be symptoms since the metabolism is affected by a deficiency of vitamin B. The immune system is disturbed, the defense against infections is altered, acute diseases, inflammations, and difficulties to heal wounds arise.

In addition, nervous system disorders such as paralysis, tingling in the extremities, joint pain, visual disturbances, and temporary visual problems, as well as increased inflammation parameters may be signs of a vitamin B deficiency.

The skin, hair, and nails also suffer. The skin is cracked, flaky, dry, pale or yellowish, the hair looks like straw, the nails have grooves.

If any of these points apply to you, you should control your vitamin B balance and adjust your eating habits sensibly.

How does a vitamin B deficiency affect?

Vitamin B has numerous functions in the body and is involved in many of its vital processes.

The vitamins of the complex are important for energy metabolism, fat metabolism, which is associated with the construction of cell membranes and nerve protection, cell division and blood formation, detoxification, synthesis of neurotransmitters and hormones.

Therefore, the consequences of a persistent vitamin B deficiency can cause serious and sometimes irreversible damage. Not only are psychological disorders possible, but also direct cognitive disorders.

In the long run, there may be anemia and serious metabolic disorders, which in turn lead to complications. Nerve damage can cause paralysis and coordination disorders.

Homocysteine ​​is an amino acid that occurs naturally in the body. Vitamin B is necessary to regulate the homocysteine ​​level. If the level increases due to a vitamin B deficiency, this can lead to cardiovascular diseases, circulatory disorders in the brain (vascular dementia), and damage to the retina.

The spinal cord may remain unmarked. The result is similar to that of multiple sclerosis.

How does vitamin B deficiency arise?

Most of the vitamins in the vitamin B group are ingested through food. With the exception of vitamin B12, all are soluble in water. As a result, processing by the body is easily possible. However, due to the easy solubility, no stores are created in the body.

Regular intake of vitamin B should be covered with food. A diagnosed vitamin B deficiency is quite rare since it is possible to correct it with a varied and balanced diet. However, you can assume that an unhealthy lifestyle and nutritional errors often lead to an undiscovered vitamin B deficiency with the corresponding symptoms.

Fast food, prepared meals and denatured foods do not contain the vital substances that the body needs.

By switching to a lifestyle with enough sleep, exercise, and healthy foods, you can achieve and maintain your ideal body weight step by step. Unilateral diets can lead to malnutrition and are often associated with a yo-yo effect that is stressful to the body.

If you are a vegetarian or vegan, animal products should be replaced wisely so that the vitamin B requirement is met.

During pregnancy and lactation, attention should be paid and a balance of vitamin B is required. Generally, folic acid is also required.

Vitamin B level should also be checked for certain therapies that put a lot of pressure on the body.

The growth also leads to an increase in the requirement of vitamin B, which can be balanced with a varied and healthy diet, which is temporarily supplemented with natural vitamin B supplements.

Fight vitamin B deficiency

There are some things you can do yourself to make up for a vitamin B deficiency. Be sure to eat a healthy diet and choose foods that will guarantee you the necessary daily intake.

There cannot be an excess of vitamins in the vitamin B group because excess water-soluble substances are rapidly excreted. After a short period of time, in which you maintain daily rations, you will feel an improvement in your general condition.

A deficiency that has lasted for years and has already caused consequential damage, such as visual disturbances and nervous problems, cannot be easily compensated. Recovery depends on the type of damage, age, and general constitution.

Nuts, legumes (especially soy), cabbage, fish, and liver are rich in vitamin B. As a vegetarian, you should add bran and include seaweed in your diet. Outdoor exercise and healthy sleep are important to compensate for a deficiency.

Try to avoid mental stress.

nuts and walnuts

If vitamin B absorption is impaired or if there is a greater need due to therapy, you should resort to vitamin supplements. As the complex comprises several vitamins, the dose can be concentrated in some vitamins of the group, while other vitamins are ingested enough with food.

Vitamin B1, thiamine, is absorbed primarily through a thiamine transporter and by diffusion in the intestine. If this transport is interrupted, then there is a deficiency that can lead to anemia, deafness, and serious functional disorders of the heart, which can cause death.

Very high amounts of vitamins can be absorbed by diffusion and compensate for the loss due to the altered thiamine transporter.

In the case of significant damage, 1000 milligrams are administered; In the case of serious, doctors usually start with a very high dose of 5000 milligrams for four weeks. Constant monitoring ensures that the dose can be adjusted.

Foods rich in vitamins

Regular rice contains almost no thiamine, while brown rice with silver skin is rich in vitamin B1.

Kale is rich in riboflavin, vitamin B2, which is already considered a superfood and is often used in shakes. Dairy products, fish, and meat contain vitamin B2. Vegans should eat yeast flakes. If there is a deficiency, the diet should be changed to the dose of riboflavin.

Vitamin B3 deficiency is rare because the human body can replace amino acids. Niacin is administered naturally and must be ingested through food.

Animal products such as poultry and dairy products are the best. Mushrooms, nuts, bran, stone fruit, brewer’s yeast are valuable suppliers of vitamin B3.

Vitamin B4, choline, is involved in the metabolism of fat and homocysteine. A deficiency complicates liver function and circulation. The hill is abundant in eel and herring, the liver is a very good supplier.

Vegetarians should pay attention to dairy products since vegans are recommended wheat germ, nuts and mustard seeds as a complement to salads.

Vitamin B6 deficiency is extremely rare, since the substance is found in almost all foods.

Vitamin B7, biotin, is involved in vital metabolic processes. A deficiency is compensated with high dose medications. Biotin is part of the basic inventory of infusion solutions that are administered when the gastrointestinal tract is not stressed.

In the case of metabolic diseases that are genetically determined, it may happen that biotin must be administered in the long term.

Folic acid is one of the best-known vitamins of group B. It is prescribed to pregnant and nursing mothers. Wheat germ, spinach, beef liver, strawberries, and grapes are good suppliers of vitamins. Brussels sprouts are also included but must be adjusted individually during the lactation phase.

Vitamin B12 deficiency arises easily in vegetarians and vegans since the substance is almost exclusively contained in animal products. Vitamin B12 is vital and a deficiency can only be compensated therapeutically. Chlorella seaweed is one of the most common additives.

A balanced diet rich in vitamins supports your body, your physique, and gives you mental stability. If you notice any signs of deficiency, you should monitor your vitamin B level and compensate quickly.

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