Vitamin B- Sources and Deficiency Symptoms

Vitamin B are water soluble in nature and play an important role in cell metabolism. Vitamin B complex are the dietary supplements comprising of all the eight essential vitamins. These vitamins often are found in same foods.

It has been observed that the cause of most of the diseases is due to lack of proper supply of vitamin B in body or it can also be due to poor absorption of these supplements inside the body. Let’s discuss about the different types of Vitamin B:

Vitamin B-12: It is also known as cobalamin, helps in formation of red blood cells.


  • Eggs
  • Cheese
  • A glass of milk
  • Fish
  • Shellfish
  • Liver
  • Kidney
  • Red Meat

Deficiency: Vitamin B-12 deficiency may lead to anemia, dementia, paranoia, depression. It may also lead to tingling in feet and hands, fatigue and weakness.

  • Joint Pain
  • Memory loss
  • Palpitation
  • Bleeding gums and mouth sores
  • Nausea, Diarrhea or Cramping

Vitamin B-6: It is also known as Pyrimidine that helps in conversion of food to energy. It also helps in fighting against infections, development of new born babies’ brain development through breastfeeding.


  • Tuna
  • Salmon
  • Chickpeas
  • Whole grains and cereals
  • Liver
  • Chicken Breast
  • Watermelon
  • Potatoes
  • Spinach

Deficiency: Vitamin B-6 deficiency may lead to anemia, skin disorders including rashes or cracks. It may also lead to following symptoms:

  • Depression
  • Confusion
  • Dermatitis
  • Nausea
  • Anemia

Vitamin B-1 and B-2: Vitamin B-1 is also known as thiamine, it is helpful for neurological benefits. Vitamin B-2 is also known as riboflavin and is helpful for maintenance of proper eye sight. Both vitamin B-1 and B-2 helps to convert food into energy.

Sources of Vitamin B-1:

  • Sunflower Seeds
  • Nuts
  • Wheat bread
  • Green Peas
  • Squash
  • Asparagus
  • Soy beans
  • Fish (Trout)

Sources of Vitamin B-2:

Whole Grains



Dark green Vegetables

Deficiency of Vitamin B-1: Vitamin B-1 can lead to development of beriberi and/or Wernicke-Korsakoff syndrome.

  • Severe fatigue
  • Degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems.

Deficiency of Vitamin B-2: Deficiency causes ariboflavinosis. Symptoms may include:

  • Cracks in the lips
  • High sensitivity to sunlight
  • Inflammation of the tongue
  • Sore Throat
  • Hyperemia
  • Edema of the Pharyngeal and oral mucosa

Vitamin B-3: Vitamin B-3 is also known as niacin. It helps in conversion of food to energy and hence helps in proper absorption of nutrients and keeps a healthy appetite.


  • Chicken
  • Fish
  • Liver
  • Red Meat
  • whole grains, such as wheat and barley
  • Peanuts

Deficiency: Vitamin B-3 deficiency may lead to nausea, diarrhea, weakness, and abdominal cramps.


Vitamin B-9: Vitamin B-9 also known as folate or folic acid helps in increase of red blood cell count. It also reduces the risk of birth defects when consumed by pregnant women.


  • Whole Grain
  • Meat
  • Citrus Fruits
  • Fortified Cereals
  • Legumes
  • Green Leafy Veggies
  • Liver and Kidney

Deficiency:  Deficiency of Vitamin B-9 may lead to dermatitis, insomnia, weakness and diarrhea.



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