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Vitamin B is a general name for eight substances that play different roles in maintaining a healthy body. B vitamins have a variety of functions, from releasing energy from food to transporting oxygen and nutrients to other parts of the body. Because B vitamins are a heterogeneous group of substances, deficiency symptoms depend on the type of vitamin.
In this article, you will learn about the main causes of vitamin B deficiency, including the main symptoms, as well as the best ways to treat it.
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What are B vitamins?
B vitamins are "water-soluble vitamins that are essential for red blood cell turnover, DNA metabolism, energy, and cognitive function," says Erin Ellis, MD, a naturopathic doctor in Gilbert, Arizona.
B vitamins help certain enzymes work properly, release energy from carbohydrates and fats, break down amino acids, and transport oxygen throughout the body. B vitamins have a direct effect on energy levels, brain function, and cellular metabolism.
Eight B vitamins are collectively called the B vitamins.
- Thiamine (B1) helps the growth and function of various cells
- Riboflavin (B2) supports cell growth, energy production and fat breakdown
- Niatin (B3) helps release energy from food, builds cholesterol and fat, and builds and repairs DNA.
- Pantothenic acid (B5) . It breaks down fat and performs other metabolic functions
- Vitamin B6 (pyridoxine) . Enzymes perform various functions and support the health of the brain and immune system.
- Biotin (B7) . Enzymes help break down fats, carbohydrates and proteins in food
- Folic acid (B9) . It helps make DNA and RNA and stimulates protein metabolism.
- B12 (cobalamin) helps to make red blood cells and DNA
What causes vitamin B deficiency?
Different B vitamins lead to different levels of deficiency, for example, studies in the US show that 6% of adults under the age of 60 are deficient in vitamin B12 and 20% of people over 60 are deficient in vitamin B12. lack of. Vitamin B But thiamine and folate deficiency is very rare across the country.
Although the causes of vitamin deficiency can vary from one vitamin to another, common causes include:
- Inadequate nutrition due to certain foods
- Malabsorption occurs in some diseases (such as Crohn's disease).
- Interaction with some drugs
- to alcohol
- Some genetic diseases
Who is at risk for vitamin B deficiency?
The doctor said that people who eat a mostly vegetarian diet are at risk of vitamin B deficiency because meat is a great source of vitamin B. Alice: Specifically for vitamin B12, studies show that people of lower socioeconomic status, women, and non-Hispanic blacks are at higher risk for vitamin B12 deficiency.
Also, according to research, people with one or more of the risk factors listed below are more likely to develop vitamin B12 deficiency.
- Dissection of the stomach or small intestine
- Inflammatory diseases of the stomach
- Metformin is used for more than four months
- Proton pump blockers or H2 blockers have been used for more than 12 months.
- Strictly vegetarian and/or vegan
- Adults over 75 years old
"Supplements are a great way to increase the amount of all the B vitamins in your B complex, but intramuscular injections or intravenous therapy are also good ways to get B vitamins," he said.
Common symptoms and signs of vitamin B deficiency
Symptoms of vitamin B deficiency vary depending on the vitamin B.
However, specific symptoms of vitamin B12 deficiency (which is more severe than the other B vitamins) include:
- Anemia
- Fatigue
- Weakness
- Skin color is pale yellow.
- Canker sores and ulcers
- to have
- Vision problems
- Balance problems, difficulty walking
- Numbness of hands and feet
- Loss of memory, confusion
- Dementia
- Depression
- Trembling
- Loss of vision
How to get enough vitamin B?
A major source of group B vitamins, Dr. Melanie Keller, a physical therapist in Los Angeles, North Carolina, includes:
- Meat, especially beef, pork, lamb or chicken liver
- Seafood such as salmon is rich in many B vitamins, and oysters, clams and mussels are excellent sources of vitamin B12.
- Poultry meats such as chicken and turkey are known to contain niacin (vitamin B3) and pyridoxine (vitamin B6).
- Eggs are one of the main sources of biotin
- Dairy products such as milk provide high levels of riboflavin
- Walnuts are known for their high folic content
- Green leafy vegetables that contain folate (B9).
- Grains and nutritional yeast that contain B vitamins are often fortified with them.
"Look at your diet and supplements with your doctor to assess your B vitamin levels or consider taking a B-complex [supplement]," says Dr.
Although vitamin B12 is generally known to be safe in high doses because it does not accumulate in the body, taking large amounts of vitamin B6 from supplements for a year or more can cause severe neurological damage, leading to loss of control. On people. He adds: "Physical activity", he emphasizes the importance of checking for vitamin B deficiency in the doctor's office before trying to self-medicate.
What happens if vitamin B deficiency is not treated?
Although deficiencies of some B vitamins are relatively minor, some B12 deficiencies, if left untreated, can cause:
- Nerve and brain damage
- Increases the risk of stomach cancer
- Infertility (although it can be treated with medication)
- Heart and lung diseases
Other B vitamin deficiencies include folic acid, especially during pregnancy. "If left untreated, folic acid deficiency can cause serious birth defects in the developing fetus, such as neural tube defects," said the doctor. A murderer. It can also cause serious problems due to the lack of oxygen in the tissues.