B-complex vitamins include B1, B2, B3, B5, B6, B7, B12 and folic acid, or B9. B-complex vitamins are necessary for metabolism and supporting normal growth and development, according to the American Cancer Society. Sources of B vitamins include red meat, fish, eggs, poultry, green leafy vegetables, beans, peas, poultry, milk, dairy products, fortified breads and cereals. Low levels of B vitamins in the body can lead to several symptoms.
Deficiency in All B Vitamins
Vitamin B-complex vitamins are important for converting foods into glucose that can be utilized by the brain and the body. Glucose is the main source of energy for the brain and body. A lack of all B vitamins leads to fatigue, confusion, irritability and problems concentrating because the brain doesn't get enough glucose.
Deficiency in B12 and Folic Acid
Vitamin B9, also known as folic acid, helps the body synthesize DNA and make new cells, according to the American Cancer Society. Folic acid is also important in the production of new healthy red blood cells and prevents anemia. Deficiency in folic acid leads to symptoms such as fatigue, weakness, shortness of breath, pale skin, coldness in hands and feet and neural tubal defects. Sources of folic acid include beef liver, fortified breakfast cereals, spinach, kales, cabbage and turnip greens. Vitamin B12 or cobalamin is necessary for red blood cell production, DNA synthesis and maintenance of health nerve cells. Deficiency in B12 leads to pale skin, weakness, fatigue, shortness of breath, nerve damage, dementia and psychosis. B12 is naturally only found in animal foods such as beef liver, red meat, fish, shellfish, eggs and milk.
Deficiency in B1, B2 and B3
Vitamin B1, also known as thiamine, is necessary for metabolism and proper functioning of the heart, muscles and nervous system, according to the American Cancer Society. Deficiency in thiamine leads to symptoms such as weakness, fatigue, nerve damage and psychosis. Thiamine deficiency is common in people who abuse alcohol. Sources of thiamine include whole grains, fortified breads and cereals, meat, milk, dried beans, peas and fish. B2, also known as riboflavin, is important for metabolism and red blood cell production. Riboflavin deficiency leads to symptoms such as mouth and lip sores known as angular cheilitus; acne; fatigue; shortness of breath; and pale skin. Sources of riboflavin include, eggs, meats, green leafy vegetables, milk, nuts, fortified breads and cereals. Vitamin B3 or niacin is necessary for metabolism and normal functioning of skin, nerves and the digestive system. Deficiency in niacin causes symptoms such as inflamed skin, mental impairment, upset stomach and diarrhea. Sources of niacin include milk, dairy products, fish, meat, nuts, eggs, enriched breads and cereals.
Deficiency in B5, B6 and B7
Vitamin B5, also known as pantothenic acid, and B7 or biotin are essential for metabolism and normal growth. Biotin also helps the body make hormones, according to the American Cancer Society. A deficiency in pantothenic acid causes symptoms such as acne and nerve problems. Sources of pantothenic acid include fortified breads and cereals, yeast, legumes, milk, milk products, beef, eggs, fish and broccoli. A deficiency of biotin in adults rarely causes symptoms but may lead to symptoms such as impaired growth and neurological problems in infants. Sources of biotin include peanuts, egg yolks, mushrooms, bananas, fortified breads and cereals, watermelon and grapefruit. Vitamin B6, also known as pryidoxine, is important for metabolism, maintenance of healthy red blood cells and nerve cells. A deficiency in B6 leads to shortness of breath, fatigue, pale skin, coldness in hands and feet, and numbness and tingling of extremities.
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