When we talk about vitamin B shortage, we are referring to a situation in which the body is incapable to receive or absorb B vitamins as it should.
This group of vitamins is crucial for several important things, such as having energy for everyday life, creating red bl00d cells, maintaning the brain functioning well and taking care of the skin.
What are B vitamins?
B vitamins are a group of eight water-soluble vitamins, each with specific functions in the body. They include:
- Vitamin B1 (Thiamine)
- Vitamin B2 (Riboflavin)
- Vitamin B3 (Niacin)
- Vitamin B5 (Pantothenic Acid)
- Vitamin B6 (Pyridoxine)
- Vitamin B7 (Biotin)
- Vitamin B9 (Folic Acid or Folate)
- Vitamin B12 (Cobalamin)
What are the symptoms of vitamin B deficiency?
Here are some popular symptoms associated with vitamin B deficiency:
Fatigue and weakness: A lack of vitamin B12 or B9 leads to anemia, chronic fatigue and weakness.
Skin Problems: Shortages of vitamin B2 or B3 cause rashes, cracks in the corners of the mouth, and other skin-related problems.
Cognitive and neurological symptoms: Deficiencies of B1, B6 or B12 cause confusion, memory loss, depression and even severe neurological damage.
Digestive problems: A shortage of vitamins B1 and B3 leads to digestive problems, including nausea and abdominal discomfort.
Peripheral neuropathy: A lack of vitamin B12 causes tingling, numbness, or loss of sensation in the hands and feet.
Am I at risk for vitamin B deficiency?
Here are some of the most common risk factors:
Elderly: As people age, they create less stomach acid, affecting their ability to absorb vitamin B12.
Pregnant women: the need for folate (B9) during pregnancy is greater, which also causes to deficiency if there is no adequate supplementation.
Individuals with digestive disorders: Conditions such as Crohn’s disease, celiac disease, or certain gastrointestinal surgeries affect the absorption of B vitamins.
Vegans and vegetarians: These diets often lack natural sources of vitamin B12, demanding supplementation or fortified foods.
Alcoholism: Extra alcohol consumption also contributes to poor absorption and depletion of B vitamins.
What are the consequences of vitamin B deficiency?
Untreated vitamin B deficiency has serious consequences, affecting both physical and mental health.
Anemia: A shortage of vitamin B12 and B9 causes megaloblastic anemia, resulting in fatigue, shortness of breath and paleness.
Neurological damage: Severe B12 deficiency leads to irreversible nerve damage, resulting in mobility problems and cognitive decline.
Birth defects: A folate (B9) deficiency during pregnancy boosts the risk of neural tube defects in the baby.
Depression and mental health problems: Certain B vitamins are involved in the synthesis of neurotransmitters, and deficiencies cause mood disorders and cognitive decline.
What happens if I eat too much vitamin B?
While vitamin B deficiency poses serious risks, consuming too much B vitamins can also have side effects. Although water-soluble vitamins are not usually stored in the body, and excess amounts are eliminated through urine, high doses can cause adverse effects. For example:
- Vitamin B3 (Niacin): High doses lead to redness, itching and, in extreme cases, liver damage.
- Vitamin B6 (Pyridoxine): Extra consumption causes nerve damage, resulting in numbness and tingling.
- Vitamin B12: Excessive doses are generally considered safe, but very rich amounts interfere with certain laboratory tests or drug interactions.
