B vitamins are a complex of 8 different vitamins that are vital for your body. These vitamins play roles in essential life functions such as energy production, nervous system health, blood formation, and cell division. B vitamins are water-soluble vitamins and are not stored in your body, so they need to be taken regularly. In case of deficiency, fatigue, anemia, nervous system problems, and skin issues may develop. Daily needs can be met with a balanced diet, but supplement use may be necessary in some cases.
What Are B Vitamins?
B vitamins are a group of vitamins that play vital roles in the body’s energy production, nervous system health, cell renewal, and general metabolic functions. There are eight separate types. Each undertakes different biological tasks, so their deficiencies can lead to different problems. These vitamins, also known as B complex, are usually found in the same foods and work together. Therefore, a deficiency in one B vitamin can lead to deficiencies in others. It is possible to take them all together with a balanced diet.
B vitamins work as coenzymes. Coenzymes are helper molecules that enable biochemical reactions in your body to occur. They take part in critical processes such as energy production, protein synthesis, DNA repair, and neurotransmitter production. Neurotransmitters are chemical substances that transmit messages between nerve cells and control brain functions such as sleep and memory.
What Are the Types of B Vitamins?
The B vitamin complex consists of 8 different vitamins:
What Does B1 Vitamin (Thiamine) Do?
B1 vitamin (thiamine) plays a critical role in your body’s conversion of nutrients into energy. It particularly helps you provide the necessary energy for your nervous system, muscles, and heart to function properly by breaking down carbohydrates. Thiamine is indispensable for supporting your brain functions and ensuring healthy nerve transmission.
What Are the Symptoms of B1 Vitamin Deficiency?
B1 vitamin deficiency can generally lead to a condition called beriberi and manifests itself with various symptoms in your nervous system, heart, and circulatory system. You may experience complaints such as fatigue, weakness, muscle weakness, swelling in feet and legs (edema), shortness of breath, and heart palpitations. In advanced cases, more serious neurological symptoms such as memory problems, balance disorders, and nerve damage may occur.
B1 vitamin deficiency is usually seen in individuals who are undernourished or have alcohol addiction.
What Foods Contain B1 Vitamin?
B1 vitamin is naturally found in many common foods. Particularly whole grains (brown rice, oats, whole wheat bread), legumes (beans, lentils), nuts (hazelnuts, almonds), seeds (sunflower seeds), fish, and some vegetables (spinach, asparagus) are rich sources of thiamine. Some foods like breakfast cereals can also be enriched with thiamine.
What Is the Daily B1 Vitamin Requirement?
The daily B1 vitamin requirement for healthy adults varies according to gender and age. Generally, approximately 1.2 mg per day for men and 1.1 mg for women is recommended. Women during pregnancy and breastfeeding may need slightly higher amounts (approximately 1.4-1.5 mg) due to increased needs. These amounts can be easily met with a balanced diet.
What Does B2 Vitamin (Riboflavin) Do?
B2 vitamin (riboflavin) plays a key role in energy production in your body and is also necessary for cell growth, development, and functions. While helping you convert fats, proteins, and carbohydrates from food into energy, it supports your eye health and contributes to the proper functioning of your skin and nervous system. It also undertakes important tasks in the metabolism of other B vitamins (especially B3 and B6).
What Are the Symptoms of B2 Vitamin Deficiency?
B2 vitamin deficiency, although rarely seen, can manifest itself with symptoms such as inflammation in the mouth and tongue (fissures and glossitis), cracking and peeling of lips, and sore throat. Additionally, you may experience itching, burning, sensitivity to light (photophobia), and vision disorders in your eyes. Oily and scaly rashes may also appear on the skin.
What Foods Contain B2 Vitamin?
B2 vitamin is found in many foods, especially milk and dairy products (milk, yogurt, cheese), meat (especially organ meats, chicken), eggs, leafy green vegetables (spinach, broccoli), mushrooms, and whole grains. Some breakfast cereals and breads can also be enriched with riboflavin.
What Is the Daily B2 Vitamin Requirement?
The daily B2 vitamin requirement for healthy adults varies according to age and gender. Generally, approximately 1.3 mg per day for men and 1.1 mg for women is recommended. The needs of women during pregnancy and breastfeeding (approximately 1.4-1.6 mg) may increase. These needs can be easily met with a balanced diet.
What Does B3 Vitamin (Niacin) Do?
B3 vitamin (niacin) is a B vitamin that is vital for your digestive system, skin, and nerves. It is a critical component of enzymes that play a role in energy production from nutrients in your body and can also support your heart health by helping to regulate cholesterol levels. It also plays a role in DNA repair and antioxidant functions.
What Are the Symptoms of B3 Vitamin Deficiency?
B3 vitamin deficiency leads to a disease called pellagra in advanced cases and is generally known for “3 D” symptoms: dermatitis (redness, scaling on the skin, especially in areas exposed to the sun), diarrhea, and dementia (mental function disorders such as memory loss, confusion, depression). Fatigue and loss of appetite may also be seen.
What Foods Contain B3 Vitamin?
B3 vitamin is abundantly found in both animal and plant sources. Particularly red meat (beef, lamb), poultry (chicken, turkey), fish (tuna, salmon), hazelnuts, legumes, whole grains, and mushrooms are good niacin sources. Some foods can also be enriched with niacin.
What Is the Daily B3 Vitamin Requirement?
The daily B3 vitamin requirement for healthy adults varies according to gender and age. Generally, approximately 16 mg per day for men and 14 mg for women is recommended. This amount may increase (approximately 17-18 mg) for women during pregnancy and breastfeeding. Since taking supplements in high doses can cause some side effects, it should be used under medical supervision.
What Does B5 Vitamin (Pantothenic Acid) Do?
B5 vitamin (pantothenic acid) plays a critical role in energy release from nutrients in your body and in the synthesis of fatty acids, cholesterol, and hormones. It is a component of coenzyme A, which is involved in your body’s protein, carbohydrate, and fat metabolism, thus helping you produce the energy necessary for all your cells to function properly. It is also thought to play a role in skin and hair health.
What Are the Symptoms of B5 Vitamin Deficiency?
B5 vitamin deficiency is very rarely seen because it is found in most foods. However, in cases of serious deficiency, symptoms such as fatigue, weakness, numbness and tingling sensation (“burning feet” syndrome), sleep disorders, nausea, vomiting, and abdominal pain may occur. Muscle cramps and restlessness may also be seen.
What Foods Contain B5 Vitamin?
B5 vitamin is also known as the “ubiquitous” vitamin because it is found in a wide variety of foods. Particularly meat (organ meats, beef, poultry), eggs, milk, whole grains, legumes, mushrooms, avocado, broccoli, and sweet potatoes are rich in pantothenic acid.
What Is the Daily B5 Vitamin Requirement?
The daily B5 vitamin requirement for healthy adults is generally recommended as approximately 5 mg per day. This amount may increase slightly for women during pregnancy and breastfeeding. Since B5 vitamin is widely available, the possibility of experiencing its deficiency is quite low.
What Does B6 Vitamin (Pyridoxine) Do?
B6 vitamin (pyridoxine) undertakes important tasks in protein and carbohydrate metabolism, red blood cell production, and the health of your nervous system. It plays a vital role particularly in the synthesis of neurotransmitters such as serotonin, which regulates mood, and melatonin, which affects sleep regulation, and also contributes to keeping your immune system strong.
What Are the Symptoms of B6 Vitamin Deficiency?
B6 vitamin deficiency can generally manifest itself with symptoms such as anemia, skin scaling (seborrheic dermatitis), cracks in lips and tongue, nervous system problems (depression, confusion, seizures), and weakened immune system. Numbness or tingling in hands and feet may also be seen.
What Foods Contain B6 Vitamin?
B6 vitamin is found in a quite wide range of foods. Particularly poultry (chicken, turkey), fish (salmon, tuna), potatoes, bananas, chickpeas, whole grains, and pumpkin seeds are good pyridoxine sources.
What Is the Daily B6 Vitamin Requirement?
The daily B6 vitamin requirement for healthy adults varies according to age and gender. Generally, approximately 1.3 mg of pyridoxine per day is recommended for adults. The needs of elderly adults and women during pregnancy/breastfeeding (approximately 1.5-2.0 mg) may be higher. High-dose B6 vitamin supplementation should be used carefully as it can cause nerve damage.
What Does B7 Vitamin (Biotin) Do?
B7 vitamin (biotin) is known to be particularly important for your hair, skin, and nail health, but it also has a critical role in nutrient metabolism in your body. It is a basic component of enzymes that help convert carbohydrates, fats, and proteins into energy, thus enabling you to produce the energy your cells need to function properly.
What Are the Symptoms of B7 Vitamin Deficiency?
B7 vitamin deficiency is quite rare, but when it occurs, it can manifest itself with symptoms such as hair loss, nail brittleness, skin rashes (especially on the face), fatigue, weakness, and muscle aches. Depression and numbness/tingling sensation may also be experienced.
What Foods Contain B7 Vitamin?
B7 vitamin is naturally found in many foods. Particularly egg yolk, organ meats (liver), salmon, avocado, sweet potatoes, nuts (almonds, walnuts), seeds, and mushrooms are good biotin sources. Bacteria in your intestines can also produce some biotin.
What Is the Daily B7 Vitamin Requirement?
The daily B7 vitamin requirement for healthy adults is generally recommended as approximately 30 micrograms (mcg) per day. This amount may increase slightly for women during pregnancy and breastfeeding. Since biotin is widely available and can be produced in small amounts by the body, its deficiency is rarely seen.
What Does B9 Vitamin (Folate) Do?
B9 vitamin (folate/folic acid) is vital for cell growth and new cell formation, particularly playing a critical role in DNA and RNA synthesis. It is indispensable for the production of red blood cells, and adequate intake before and during pregnancy is vital for the brain and spinal cord development of the baby in the womb (prevention of neural tube defects).
What Are the Symptoms of B9 Vitamin Deficiency?
B9 vitamin deficiency can lead to a type of anemia called megaloblastic anemia. This condition manifests itself with symptoms such as fatigue, weakness, shortness of breath, palpitations, and pallor of the skin. Additionally, neurological symptoms such as diarrhea, loss of appetite, weight loss, memory problems, and concentration difficulties may also be seen. Its deficiency during pregnancy can cause serious birth defects in the baby.
What Foods Contain B9 Vitamin?
B9 vitamin is abundantly found especially in dark green leafy vegetables (spinach, lettuce, broccoli), legumes (lentils, chickpeas, beans), organ meats like liver, asparagus, avocado, citrus fruits, and whole grains. Folic acid is the synthetic form used to enrich some foods like bread, pasta, and breakfast cereals.
What Is the Daily B9 Vitamin Requirement?
The daily B9 vitamin requirement for healthy adults is recommended as approximately 400 micrograms (mcg) folate equivalent per day. For women planning to become pregnant or who are pregnant, taking this amount as 400-800 mcg folic acid supplement per day is vital to prevent neural tube defects.
What Does B12 Vitamin (Cobalamin) Do?
B12 vitamin (cobalamin) is a fundamental vitamin for the health of your nerve cells, DNA synthesis, and red blood cell production. It plays a critical role particularly in the proper functioning of your brain and nervous system and helps prevent fatigue and weakness by supporting your body’s energy production processes. This vitamin is found only in animal sources.
What Are the Symptoms of B12 Vitamin Deficiency?
B12 vitamin deficiency can lead to serious symptoms affecting the nervous system, in addition to general symptoms such as megaloblastic anemia, fatigue, weakness, and shortness of breath. These symptoms include numbness and tingling in hands and feet, balance problems, difficulty walking, memory loss, concentration difficulties, depression, and irritability. In advanced cases, nerve damage can be permanent.
What Foods Contain B12 Vitamin?
B12 vitamin is naturally found only in animal-sourced foods. Particularly red meat, poultry, fish (salmon, tuna), eggs, milk and dairy products (cheese, yogurt) are rich in cobalamin. It is important for people following vegan or strict vegetarian diets to take B12 vitamin supplements or consume foods enriched with B12 (some plant-based milks, breakfast cereals).
What Is the Daily B12 Vitamin Requirement?
The daily B12 vitamin requirement for healthy adults is recommended as approximately 2.4 micrograms (mcg) per day. This amount may increase slightly for women during pregnancy and breastfeeding and for elderly people. B12 vitamin supplementation may be necessary especially in cases such as low stomach acid, absorption disorders, or vegan/vegetarian nutrition.
When Are B Vitamins Used?
B vitamin supplements are recommended in certain situations:
- Unbalanced nutrition, restrictive diets, or eating disorders can lead to B vitamin deficiency. Alcohol addiction also disrupts B vitamin absorption and increases needs.
- Intestinal diseases such as celiac disease, Crohn’s disease, and ulcerative colitis can impair vitamin absorption. Absorption may also decrease after stomach surgeries.
- Pregnancy, breastfeeding, growth periods, and intense physical activity increase B vitamin needs. There may also be additional needs during periods of stress, illness, and recovery.
- Vitamin absorption decreases with age and needs increase. Particularly B12 absorption can seriously decrease in elderly people.
What Foods Contain B Vitamins? Where Are They Found?
B vitamins are found in a wide range of foods and needs can generally be met with a balanced diet. Below are example foods for each vitamin and their approximate amounts per 100 grams (values are based on general averages and may vary by product).
- B1 vitamin sources: Whole grains (e.g., 100g oats 0.7mg), hazelnuts (100g peanuts 0.6mg), lentils (100g cooked lentils 0.2mg).
- B2 vitamin sources: Milk (100ml whole milk 0.2mg), cheese (100g cheddar 0.4mg), spinach (100g cooked spinach 0.2mg), eggs (1 large egg 0.2mg).
- B3 vitamin sources: Chicken (100g breast meat 10mg), tuna (100g canned 13mg), peanuts (100g peanuts 12mg), avocado (100g 1.7mg).
- B5 vitamin sources: Liver (100g veal liver 7mg), mushrooms (100g shiitake 3.6mg), eggs (1 large egg 0.7mg), broccoli (100g cooked 0.6mg).
- B6 vitamin sources: Banana (1 medium 0.4mg), potatoes (100g boiled 0.3mg), turkey meat (100g cooked 0.5mg), chickpeas (100g cooked 0.1mg).
- B7 vitamin sources: Egg yolk (1 large egg yolk 10mcg), salmon (100g cooked 5mcg), walnuts (100g 2mcg), sweet potatoes (100g cooked 1mcg).
- B9 vitamin sources: Green leafy vegetables (100g spinach 190mcg), citrus (1 medium orange 40mcg), beans (100g cooked kidney beans 130mcg), liver (100g veal liver 250mcg).
- B12 vitamin sources: Seafood (100g salmon 3mcg), red meat (100g veal 2.5mcg), milk (100ml 0.5mcg), fortified cereals (100g 1-2mcg, varies by brand).
What Causes B Vitamin Deficiency?
B vitamin deficiencies generally occur due to unbalanced nutrition, alcohol addiction, use of certain medications, absorption disorders (e.g., Crohn’s disease, celiac disease, after gastric bypass surgery), or certain genetic predispositions.
- Insufficient intake is the most common cause of B vitamin deficiency. It is particularly common in people who eat monotonously, vegans (especially regarding B12), chronic dieters, and elderly individuals. Vitamins like B1, B2, and B3 especially decrease in diets where refined foods are consumed excessively.
- Absorption disorders are also an important cause. Digestive system disorders such as celiac disease, Crohn’s disease, and chronic diarrhea can prevent B vitamin absorption. Additionally, B12 absorption may decrease after stomach surgeries (especially gastric bypass).
- Excessive alcohol consumption both disrupts the absorption of B vitamins and causes their rapid excretion from the body. Therefore, B1 (thiamine) deficiency frequently develops in people with alcohol addiction.
- Some medications can lower B vitamin levels when used for long periods. For example, metformin (diabetes medication), stomach protectors (PPIs), some antibiotics, and birth control pills can affect B12 or B6 levels.
- Increased needs can occur during pregnancy, breastfeeding, in growing children, during periods of intense stress, or chronic illness. In these situations, needs may not be met even if adequate intake is provided.
- Genetic factors can prevent effective use of vitamins in the body in some individuals. Particularly carrier protein or enzyme deficiencies related to B12 are rare but important causes.
What Can B Vitamin Deficiency Lead To?
B vitamins are a group of vitamins vital for your body’s basic functions, and deficiency of any of these vitamins can lead to various negative effects on your health. Although each B vitamin has different functions, their deficiencies can generally manifest themselves with symptoms such as fatigue, weakness, skin problems, digestive issues, mouth and tongue sores, anemia, nervous system disorders, and mood changes. The severity and combination of these symptoms vary depending on which B vitamin is deficient.
In general, the main problems that B vitamin deficiencies can lead to are:
Energy Metabolism Disorders
B vitamins are important components of enzymes that play critical roles in converting carbohydrates, fats, and proteins into energy. Deficiency of one or more B vitamins can cause your body to be unable to produce sufficient energy. This condition manifests itself with symptoms such as constant fatigue, weakness, low energy, and loss of motivation. You may feel constantly exhausted.
Nervous System Problems
B vitamins are indispensable for the health and proper functioning of nerve cells. Particularly B1 (thiamine), B6 (pyridoxine), and B12 (cobalamin) vitamins play roles in nerve transmission and formation of the myelin sheath (the sheath that protects nerve fibers). In case of their deficiencies:
- Peripheral neuropathy: Symptoms such as numbness, tingling, burning sensation, pain, and muscle weakness in hands and feet may occur.
- Coordination and balance problems: You may have difficulty walking and experience loss of balance.
- Deterioration in mental functions: Memory loss, concentration difficulties, confusion, irritability, and even psychiatric symptoms such as depression or psychosis may be seen. Particularly B12 deficiency can be confused with dementia symptoms in elderly people.
Blood Health Problems (Anemia)
B6, B9 (folate), and B12 vitamins are necessary for the production of healthy red blood cells. In case of deficiency of these vitamins, your body cannot produce sufficient and healthy red blood cells, resulting in anemia.
- Megaloblastic Anemia: B9 or B12 deficiency is a type of anemia that causes red blood cells to become abnormally large and dysfunctional. This condition leads to symptoms such as shortness of breath, palpitations, pallor, and chronic fatigue.
Skin, Hair, and Nail Problems
Particularly deficiencies of B2 (riboflavin), B3 (niacin), and B7 (biotin) vitamins can affect skin, hair, and nail health.
- Skin lesions: Dermatitis, redness on the skin, scaling, especially oily rashes around the mouth and nose may be seen.
- Mouth and Tongue Problems: Lip cracking (cheilosis), sores at the corners of the mouth (angular stomatitis), and tongue inflammation (glossitis) are frequently seen symptoms.
- Hair and nail problems: Hair loss and brittleness or shape deformities in nails may occur.
Digestive System Disorders
B vitamins also play a role in digestive system functions. In case of deficiency, you may experience digestive problems such as nausea, vomiting, diarrhea, constipation, or loss of appetite.
Immune System Weakness
B vitamins are necessary for your immune system to function properly. Their deficiencies can reduce your body’s resistance to infections.
Heart and Vascular Health Problems
Particularly in B1 deficiency, heart functions can be affected (beriberi heart). Additionally, B6, B9, and B12 deficiencies can cause homocysteine levels to rise. High homocysteine levels are considered a factor that may increase the risk of cardiovascular disease.
B Vitamin Excess and Side Effects
Since B vitamins are water-soluble, your body usually excretes excess through urine, so serious toxicity is rarely seen. However, this does not mean you can take as much B vitamins as you want. It is known that some B vitamins can cause side effects when taken in excessive doses, especially with supplements. You should remember to be particularly careful about high doses of B3 (Niacin), B6 (Pyridoxine), and B9 (Folate/Folic Acid) vitamins.
Excess conditions and possible side effects of B vitamins:
- B1 (Thiamine) Excess is generally harmless. Your body easily excretes excess through urine and has no known serious side effects. This means you don’t need to worry about excessive thiamine intake.
- B2 (Riboflavin) Excess does not cause a serious health problem. When you take excess riboflavin, you may see a bright yellow color in your urine; this is a normal sign that your body is excreting the excess.
- B3 (Niacin) Excess is one of the B vitamins that should be watched carefully. It has common side effects especially when high-dose supplements are taken. These include redness on your skin (niacin flush), itching, tingling sensation, stomach nausea, vomiting, and diarrhea. At higher doses and long-term use, there may also be risks of liver damage and increases in blood sugar levels. Therefore, niacin supplementation should be taken under medical supervision.
- B5 (Pantothenic Acid) Excess is generally harmless. At very high doses, it can rarely cause digestive problems such as mild diarrhea or stomach upset.
- B6 (Pyridoxine) Excess is also one of the important B vitamins that should be careful about. Taking B6 supplements in long-term and high doses (generally over 100 mg per day) can lead to nerve damage (neuropathy). This condition can manifest itself with symptoms such as numbness, tingling, pain in your hands and feet, and difficulty walking. These side effects may be irreversible even after stopping the supplement, so you should avoid using B6 supplements in high doses without medical recommendation.
- B7 (Biotin) excess has no known serious side effects and is generally considered safe even at high doses. However, very high-dose biotin supplements can affect the results of some laboratory tests (such as troponin test, heart attack markers) and lead to false readings.
- B9 (Folate/Folic Acid) Excess: High-dose folic acid supplementation can rarely cause digestive disorders. Its most important risk is that it can mask the symptoms of B12 vitamin deficiency. B12 deficiency can lead to serious and irreversible damage to the nervous system. If you have B12 deficiency in your body while taking only folic acid supplements, anemia symptoms may improve but nervous system damage may continue to progress. Therefore, B12 and folate levels should be evaluated together.
- B12 (Cobalamin) Excess: B12 vitamin is generally considered quite safe. Serious toxicity has not been reported even at very high doses. In rare cases, allergic reactions or skin rashes may be seen in some people when taken by injection.
In conclusion, B vitamins are indispensable for your health, but you should be careful when using supplements and definitely consult your doctor before taking vitamins such as B3, B6, and B9 in high doses. You usually get enough B vitamins with a balanced diet.
Reference: B Vitamins
