Understanding Vitamin B Deficiency: Symptoms and Strategies 

Despite being widely available in foods, deficiencies in one or more B vitamins can still occur due to dietary habits, lifestyle choices, or certain health conditions. Understanding the symptoms of vitamin B deficiency and knowing how to address them can significantly improve your overall well-being. 

What are the Symptoms of Low Vitamin B? 

Vitamin B deficiencies can manifest in various ways depending on which B vitamin is lacking. Below are some common symptoms associated with deficiencies in the B-complex vitamins: 

• B1 (Thiamine): Fatigue, irritability, poor memory, and muscle weakness 

• B2 (Riboflavin): Cracks at the corners of the mouth, swollen tongue, sore throat, and sensitivity to light. 

• B3 (Niacin): Pellagra (characterised by diarrhoea, dermatitis, and dementia), fatigue, and headaches. 

• B5 (Pantothenic Acid): Numbness and burning sensations in the hands and feet, irritability, and fatigue. 

• B6 (Pyridoxine): Irritability, confusion, inflammation of the tongue, and cracks around the mouth. 

• B7 (Biotin): Hair thinning, brittle nails, rashes, and neurological symptoms like depression or lethargy. 

• B9 (Folate): Fatigue, irritability, difficulty concentrating, and possible neural tube defects in developing foetuses. 

• B12 (Cobalamin): Fatigue, weakness, numbness, tingling in extremities, difficulty walking, memory problems, and anaemia [1] [2]. 

Can You Take Vitamin B Every Day? 

It is generally safe to take Vitamin B every day, especially since B vitamins are water-soluble. This means that excess amounts are usually excreted in urine rather than stored in the body, reducing the risk of toxicity. However, some B vitamins, like B3 and B6, can cause side effects in high doses. It is essential to follow the recommended daily allowance (RDA) or consult a healthcare practitioner for personalised advice [9]. 

Does Vitamin B Give You Energy? 

Vitamin B does not provide energy directly as it contains no calories. However, it plays a critical role in converting the food you eat into usable energy. For example, B1, B2, B3, B5, and B6, are involved in the metabolism of carbohydrates, fats, and proteins, which are your body’s primary energy sources. If you are deficient in these vitamins, you may feel fatigued and low on energy [5]. It has also been found that a deficiency in vitamin B12 can lead to fatigue, as B12 contributes to red blood cell production which is responsible for the transportation of oxygen throughout the body [4]. 

Does Vitamin B Help with Weight Loss?

B vitamins do not directly cause weight loss, however, they are essential for a fully functioning metabolism. Their primary role is to help your body break down carbohydrates, proteins, and fats, enabling it to utilise the stored energy in food. For example, Thiamine (B1) assists cells in converting carbohydrates into energy. Insufficient levels of one or more B vitamins can impair metabolic efficiency, potentially making weight management more challenging [7]. 

Which B Vitamins are Good for Skin Health? 

Several B vitamins contribute to skin health: 

• B3 (Niacin): Known as a skin-conditioning powerhouse, B3 can support various skin conditions and hyperpigmentation. It can also reduce redness, improve skin texture, and combat signs of ageing such as fine lines and wrinkles. 

• B5 (Pantothenic Acid): A humectant that preserves moisture in the skin and supports the skin barrier function, B5 can improve elasticity, promote hydration, and help prevent breakouts while reducing signs of ageing. 

• B7 (Biotin): Essential for fatty acid metabolism, B7 protects cells from damage and water loss, keeping the skin moist and plump. It also combats inflammation and skin conditions while supporting dry or flaky skin [6]. 

Which Foods Should You Eat for Vitamin B Deficiency? 

To ensure a diet rich in B vitamins, include a diverse range of fresh, unprocessed foods:  

• B1 (Thiamine): Found in peas, bananas, oranges, nuts, wholegrain breads, liver, and fortified cereals.  

• B2 (Riboflavin): Present in milk, eggs, yogurt, cheese, meats, leafy greens, mushrooms, and fortified cereals.  

• B3 (Niacin): Available in meat, fish, mushrooms, potatoes, and eggs.  

• B5 (Pantothenic Acid): Found in chicken, beef, liver, eggs, broccoli, mushrooms, avocado, and tomatoes.  

•  B6: (Pyridoxine): Sources include meat, poultry, fish, peanuts, tofu, oats, bananas, watermelon, milk, and fortified cereals.  

• B7 (Biotin): Found in whole grains, organ meats, egg yolks, soybeans, and fish. B9 (Folate): Found in liver, chickpeas, kidney beans, peas, broccoli, Brussels sprouts, asparagus, leafy greens, and fortified breads and cereals.  

• B12 (Cobalamin): Present in meat, fish, eggs, dairy, and fortified products like plant milks and meat substitutes. 

To address vitamin B deficiency, focus on a balanced diet that includes vegetables, grains, lean meats, dairy, and fruits to cover a wide spectrum of these essential nutrients [8].  

Which B Vitamin Should I Take Daily? 

While B vitamins all have differing yet significant health benefits, taking a Vitamin B Complex supplement offers the advantage of addressing deficiencies in multiple B vitamins simultaneously, rather than focusing on just one.

The eight B vitamins work synergistically to support vital processes such as energy production, red blood cell formation, and nervous system function. For instance, while B12 is essential for nerve health, red blood cell formation, and energy production [4], B6 plays a critical role in brain development, and B7 (biotin) supports healthy skin and hair and is often added to many hair, skin, and nail products. A vitamin B complex supplement ensures a balanced intake of these interdependent nutrients, making it a convenient and effective option for overall health, especially for those with dietary restrictions or increased nutritional needs [3] [5].

Try Biomax Vitamin B Complex Liposomal, a comprehensive vitamin B complex containing essential B vitamins and formulated with Quatrefolic®, a unique, bioactive form of folic acid (vitamin B9) that’s ready for immediate use by your body. 

Vitamin B is fundamental for various physiological functions, including energy production, metabolism, and nervous system function. While deficiencies can lead to significant health issues, they are often manageable with proper supplementation and dietary adjustments. Taking a daily vitamin B complex supplement can be an excellent way to ensure your body receives the necessary nutrients.

Always consult a healthcare practitioner to determine the right type and dosage of Vitamin B for your individual needs.