Vitamins are organic compounds that the body requires in small amounts to function properly. There are 13 essential vitamins that should be included in the diet. Minerals are inorganic compounds that the body also requires for proper functioning. Minerals are defined as major minerals, which are needed in large amounts, and trace minerals, which are needed in smaller amounts. A deficiency in specific vitamins or minerals can lead to physical manifestations, including a sore tongue.
Folate
Folate belongs to the group of water-soluble vitamins. Because these vitamins dissolve in water, excess amounts are excreted in the urine and the body does not store them for later use. Folate aids vitamin C and vitamin B12 in the metabolism and use of proteins, as well as the formation of new proteins. Folate also helps in the formation of red blood cells and the synthesis of DNA. A folate deficiency occurs when the amount of folate in the bloodstream is lower than the amount required for normal body function. A folate deficiency causes diarrhea, gray hair, mouth ulcers, stomach ulcers and a sore, swollen tongue. Folate deficiency may develop as a result of taking certain medications, malabsorptive diseases, poor diet or hemolytic anemia, according to the University of Maryland Medical Center. The Food and Nutrition Board recommends that adults consume 1,000mcg of folate daily to avoid deficiencies.
Vitamin B12
Like folate, vitamin B12 also belongs to the water-soluble vitamin group. Vitamin B12 helps the body form red blood cells. Without an adequate amount of vitamin B12, healthy red blood cells cannot form, and pernicious anemia may develop. Vitamin B12 deficiencies are usually caused by a lack of intrinsic factor, which is a protein required for proper absorption of the vitamin. It may also occur as a result of malabsorption in the small intestine. Rarely, a lack of dietary vitamin B12 can cause a deficiency. This usually occurs in vegans or strict vegetarians. Symptoms of a vitamin B12 deficiency include diarrhea, constipation, fatigue, lightheadedness, loss of appetite, difficulty concentrating, shortness of breath, bleeding gums and a sore, swollen tongue, according to Medline Plus. Those with malabsorption problems may require lifelong injections of vitamin B12 to avoid deficiencies. To prevent vitamin B12 deficiency in the diet, the Food and Nutrition Board recommends consuming 2.4mcg daily.
Iron
The mineral iron provides the basis of the protein hemoglobin, which makes up the oxygen-carrying center of red blood cells. Without iron, healthy red blood cells cannot form, and oxygen cannot be properly delivered to the body's tissues. This condition is called iron-deficiency anemia, and it results in many symptoms including fatigue, shortness of breath, dizziness, headache, pale skin and gums, chest pain, brittle nails and soreness of the tongue. Those with iron-deficiency anemia often experience frequent infections as well. Iron-deficiency anemia can occur as a result of blood loss or inadequate intake of dietary iron. To avoid iron-deficiency anemia, the Food and Nutrition Board recommends that men consume 8mg of iron per day and women consume 18mg of iron per day.
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