B Vitamin Deficiency: Symptoms And Solutions

Vitamin B9 (folic acid) is fundamental for creating new cells and preventing colon and breast cancer.

A deficiency of B vitamins is essential for our organism. Indeed, their functions are so important that a simple deficiency can cause great fatigue, lack of energy and loss of motivation.

These B vitamins belong to the water soluble. This means that our body cannot store them and that it needs a daily intake. We therefore need to source B vitamins from our diet in order to stay healthy. Because a deficiency in B vitamins can lead to chronic fatigue or even depression.

Hence the importance of knowing more about these vitamins to get the most out of them!

The different B vitamins and their benefits

• B1 (thiamine) helps cells make carbohydrates, which is essential for the proper functioning of the heart and nervous system.
• B2 (riboflavin) is essential for the production of red blood cells and for our energy.
• B3 (niacin) is important for the digestive system, skin and nerves, and it provides us with energy. It is also useful for fighting cholesterol.
• B5 (pantothenic acid) helps break down fats and carbohydrates.
• B6 breaks down proteins and protects our immune system. It also helps in the production of red blood cells: a deficiency causes anemia.
• B8 (biotin) breaks down carbohydrates.
• B12 is the only one that can be stored in the liver. Good reserves of vitamin B12 help to produce red blood cells and take care of the central nervous system.
• Folic acid helps us make new cells. This vitamin also helps prevent breast cancer and colon cancer, and it is also a vital asset for women of childbearing age.

Symptoms of a B vitamin deficiency

• A deficiency of vitamins B1, B6 and B12 can lead to depression, severe fatigue and loss of muscle mass in people over 50.
• Vitamin B12 deficiency can also cause sarcopenia. A disease characterized by a decrease in muscle mass, weight loss and a certain brittleness.
• People with diabetes or high blood pressure usually have low levels of B vitamins because they do not absorb them properly.
• A significant deficiency of B vitamins can cause a decrease in the defenses which can lead to many infections and diseases.

Where can I find group B vitamins?

In foods of animal origin

• Duck, beef or pork liver
• Veal or pork, poultry, ham
• Oily fish: sardines, salmon, tuna, mackerel
• The egg yolk
• Yogurts and cheese
• Beer yeast

In foods of plant origin

• Whole grains: oats, corn, wheat, barley
• Dried fruits: nuts, pistachios, almonds, chestnuts, peanuts
• Fruits: avocado, orange, apple, strawberries, watermelon, mango, grapes
• Legumes: soy, peas, broad beans, chickpeas
• Vegetables: potatoes, Brussels sprouts, spinach, garlic, tomato
• Pumpkin, flax and sesame seeds
• Mushrooms, especially shiitake