The B vitamins are some of the most important in the body. Since they are water soluble, they do not get stored. You must replenish them everyday, and this can lead to deficiencies. Fortunately, most of the grains and cereals in the United States are fortified with B vitamins to avoid conditions such as beriberi and pellagra. If you are concerned about your B vitamin status, be sure to check with your physician before starting any supplement program.
Thiamine Deficiency
Vitamin B-1 is also called thiamine and a deficiency in this nutrient can lead to beriberi. According to MedlinePlus, some symptoms of beriberi are trouble walking, loss of sensation in the hands and feet, inability to move your lower extremities, mental confusion and eye movements known as nystagmus. Beriberi is rare because most foods are fortified with thiamine, but alcoholics are at risk for this deficiency. Eating foods such as whole grains, pork and beans can help with thiamine levels, along with taking a B-complex vitamin.
Riboflavin Deficiency
Riboflavin is also known as vitamin B-2, and it is very rare to have a deficiency in this nutrient. It is responsible for releasing energy from food and maintaining healthy skin. Some signs of deficiency, according to the Colorado State University Extension, are cracks at the corners of the mouth, dermatitis around the nose and lips and sensitivity to light. Foods that are high in riboflavin are liver, milk and dark green leafy vegetables.
Niacin Deficiency
Niacin is another name for vitamin B-3, and its deficiency causes pellagra. This is not common in the United States due to fortified grain products. According to MedlinePlus, symptoms of pellagra include delusions, diarrhea, confusion, scaly skin and inflamed mucus membranes. Niacin is available in liver, fish, poultry, red meat and whole grain products. It can be taken as part of a B-complex vitamin or as a supplement of its own.
Vitamin B-6 Deficiency
Vitamin B-6 deficiency is also not common in the United States. It is essential to the functioning of the immune system, aids in the nervous system and helps regulate blood sugar. Vitamin B-6 can be found in foods such as avocados, bananas, beans, meats and whole grains. This vitamin is included in the B-complex supplement, or as a supplement of its own.
Folic Acid Deficiency
Folic acid is an important B vitamin in the creation of red blood cells. It is also essential for the prevention of spinal birth defects. This vitamin is readily available in foods such as liver, dark green leafy vegetables, meats, fish and whole grains. It can be taken as part of a B-complex vitamin, but it is often taken as a supplement of its own, especially by pregnant women.
Vitamin B-12 Deficiency
Vitamin B-12 deficiency is common in people who have had gastric surgeries or who have trouble absorbing things in their stomach. Deficiencies of this vitamin can cause nerve damage and anemia. It can be taken as a supplement under the tongue, but it can also be injected by your doctor on a monthly basis. Food sources of vitamin B-12 are only animal foods, according to Colorado State University, such as red meat, poultry and liver.
Pantothenic Acid and Biotin Deficiencies
Deficiencies in pantothenic acid and biotin are extremely rare. Both are involved in the production of energy. Biotin helps with the synthesis of fat, and pantothenic acid aids in hormone creation. A deficit of pantothenic acid causes abdominal cramps and trouble sleeping, while a lack of biotin can cause depression and anemia. Both can be found in liver, meats, egg yolks and are produced by intestinal bacteria. B-complex vitamins are a good source for these two nutrients.
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