How to identify a lack of B-complex vitamins

Some of the most frequent symptoms of a lack of B vitamins in the body include easy tiredness, irritability, inflammation in the mouth and tongue, tingling in the feet and headache. To avoid symptoms, it is recommended that the person follow a diet with foods capable of providing these vitamins, it is important to have a nutritionist's guidance for the diet to be balanced.

The B complex vitamins are used to regulate the production of energy in the body, maintain the health of the nervous system, skin, hair and intestines. In addition, they are important for preventing anemia and strengthening the immune system.

Here are the symptoms caused by the lack of each B-complex vitamin.

Vitamin B1 - Thiamine

Vitamin B1, also known as thiamine, is responsible for regulating energy expenditure and stimulating appetite.

Main symptoms of deficiency: The lack of vitamin B1 in the body can cause a tingling sensation in the body, increased heart rate, shortness of breath, lack of appetite, weakness, constipation, swelling in the legs and feet, drowsiness and lack of attention and memory.

In addition, vitamin B1 deficiency can lead to the development of Beriberi disease, which is a disease of the nervous system characterized by decreased muscle sensitivity and strength, paralysis and heart failure, for example. Learn more about this disease.

Where to find it: Vitamin B1 can be found in foods such as brewer's yeast, wheat germ and sunflower seeds, for example. Meet other foods rich in vitamin B1.

Vitamin B2 - Riboflavin

Vitamin B2, also called riboflavin, is able to assist in blood production, maintain proper metabolism and health of the skin and mouth, stimulate growth and protect vision and the nervous system. In addition, vitamin B2 acts as

Main deficiency symptoms: The lack of this vitamin can cause redness and inflammation on the tongue, sores in the corners of the mouth and lips, inflammation in the mouth, nose and groin, conjunctivitis, tired eyes and increased sensitivity to light, in addition to decreased growth and anemia.

Where to find it: Riboflavin can be found in beef liver, oat bran and almonds, for example. Meet other foods rich in vitamin B2.

Vitamin B3 - Niacin

Vitamin B3, also known as niacin, works by improving blood circulation, lowering cholesterol levels and controlling the amount of glucose in the blood, being able to control diabetes. In addition, it is able to relieve migraines and energize cells.

Main symptoms of deficiency: Vitamin B3 deficiency can cause some symptoms, such as the appearance of sores on the back and hands, lack of appetite, diarrhea, nausea, vomiting, weight loss, red tongue, dementia and even depression.

Where to find it: Vitamin B3 can be found in peanuts, chicken, fish and green vegetables, for example. See more foods rich in vitamin B3.

Vitamin B5 - Pantothenic acid

Vitamin B5, known as pantothenic acid, works by controlling cholesterol levels, aids in the production of hormones and in the healing process, in addition to relieving symptoms of arthritis and tiredness, since it is responsible for generating energy.

Main symptoms of deficiency: Vitamin B5 deficiency can be identified through some symptoms such as skin allergy, tingling and burning in the feet, malaise, nausea, headache, drowsiness, abdominal cramps and gas.

Where to find it: This vitamin can be found in foods such as liver, wheat bran, avocado, cheese and sunflower seeds, for example. See others here.

Vitamin B6 - Pyridoxine

Vitamin B6, also called pyridoxine, is important for the maintenance of metabolism, nervous system and skin. In addition, it works to prevent heart disease, lowering blood pressure and assisting in the process of hemoglobin formation.

Main symptoms of deficiency: When vitamin B6 is lacking in the body, sores may appear on the skin and around the eyes, nose and mouth, inflammations in the mouth and tongue, as well as seizures.

Where to find: To increase the amount of vitamin B6 in the body, it is recommended to consume foods such as bananas, salmon, potatoes, chicken and hazelnut, for example. See other foods rich in vitamin B6.

Vitamin B7 - Biotin

Vitamin B7, also known as biotin, is important for maintaining the health of skin and hair, in addition to promoting the absorption of other B vitamins in the intestine.

Main deficiency symptoms: The lack of biotin in the body can be perceived through the appearance of some symptoms, such as skin irritation and the appearance of spots, conjunctivitis, muscle pain, tiredness and increased blood sugar. In addition, there may be hair loss, loss of appetite, dry eyes and insomnia.

Where to find it: Biotin can be found in meat, eggs and milk, for example, and its concentration in the body is easily restored through a balanced diet. See other biotin-rich foods.

Vitamin B9 - Folic Acid

Vitamin B9, popularly known as folic acid, is important because it helps in the formation process of some proteins and hemoglobin, in addition to helping in the formation of the baby's nervous system, preventing some serious diseases such as spina bifida, for example. Therefore, it is usually recommended that women who are trying to conceive should take folic acid supplementation.

Main symptoms of deficiency: Deficiency of folic acid can lead to irritability, tiredness, headache, shortness of breath, dizziness and pallor. In addition, the lack of vitamin B9 in the body can cause diarrhea, megaloblastic anemia and malabsorption of other nutrients at the gastrointestinal level.

Where to find it: Vitamin B9 can be found in several foods, such as spinach, beans, lentils, brewer's yeast and okra, for example. Know other foods rich in folic acid.

Vitamin B12 - Cobalamin

Vitamin B12, or cobalamin, is necessary for the formation of blood cells and the metabolism of amino acids, in addition to helping to prevent heart and neurological diseases.

Main symptoms of deficiency: Cobalamin deficiency causes tiredness, anemia, lack of energy and concentration, tingling in the legs and dizziness, especially when standing up or making efforts.

Where to find it: The main sources of vitamin B12 are animal foods, such as seafood and meats, as well as eggs, cheese and milk. See other foods composed of vitamin B12.