Signs that your body is lacking vitamin B

Body fatigue, chapped lips, brittle nails, brittle hair... these can be signs that the body is lacking vitamin B.

Depending on your physical condition, pay attention to nutrition to supplement enough vitamins. Photo: Shutterstock

The human body cannot store B vitamins (except B12), so daily supplementation is necessary.

While vitamin D helps strengthen bones and strengthen the immune system, vitamin B plays a key role in providing energy, improving mood and maintaining brain sharpness. There are 8 vitamin B subgroups in total, including thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).

B1 - Thiamin

This vitamin helps us get energy from food. We also need it to maintain a healthy nervous system and prevent mood swings.

Signs of deficiency: fatigue, loss of concentration, irritability, headache, loss of appetite, nausea, constipation.

Foods to eat: asparagus, sunflower seeds, salmon, macadamia nuts, pistachios, beans of all kinds.

B2 - Riboflavin

Skin and eye health depend on B2, as does central nervous system function and the conversion of food into energy.

Signs of deficiency: mouth ulcers, cracked and sore corners of the lips, fatigue, emotional lability, red eyes, sensitivity to light, sore throat and tongue, itchy and scaly skin like eczema on the nose and face, insomnia.

Foods to eat: mushrooms of all kinds, eggs, spinach, broccoli, asparagus, almonds, cheese, sardines, squid, sesame seeds.

B3 - Niacin

Niacin plays a special role in preventing the risk of miscarriage or birth defects, and is also necessary for the conversion of food into energy, eliminating fatigue and maintaining a balanced emotional state.

Signs of deficiency: feeling weak, powerless, loss of appetite, headache, vomiting.

Foods to eat: tuna, chicken, turkey, mushrooms of all kinds, marine plants such as algae, peanuts, beans of all kinds, sunflower seeds, avocado.

B5 - Pantothenic acid

This vitamin is needed to make and metabolize vitamin D, as well as convert energy from food.

Signs of malnutrition: fatigue, inability to withstand stress, indigestion, insomnia, loss of appetite.

Foods to eat: animal liver, sunflower seeds, salmon, avocado, broccoli, mushrooms, oats.

B6 - Pyridoxine

Pyridoxine helps the body produce neurotransmitters such as serotonin, allowing the body to increase its ability to fight depression, stress and anxiety.

Signs of deficiency: oily skin on the forehead and around the nose, lack of interest in sex, restlessness, depression, anxiety, headaches.

Foods to eat: peppers, broccoli, bananas, celery, brussels sprouts, tuna, garlic, sunflower seeds, pistachios, chicken, turkey, plums, avocado.

B7 - Biotin

Biotin is essential for fat loss and is an important nutrient for hair, nails and skin.

Signs of deficiency: dry, scaly, flaky skin; itching around the eyes, nose, mouth; brittle hair/nails; fatigue/lethargy; loss of taste.

Foods to eat: eggs, cheese, dairy products, liver, avocado, raspberries, bananas, peanut butter, salmon, sardines. It is important to note that this vitamin is found in foods but in very small amounts.

B9 - folic acid

Folic acid is essential for pregnant women in the first three months of pregnancy to reduce the risk of birth defects such as spina bifida. This form of vitamin B also helps break down an amino acid called homocysteine ​​in the blood, preventing the risk of coronary artery disease, stroke and peripheral artery disease.

Signs of deficiency: red tongue, swelling, cracked corners of lips, fatigue/weakness, restlessness, forgetfulness/confusion, insomnia, anemia, muscle cramps, depression, memory loss.

Foods to eat: white beans, spinach, asparagus, lettuce, avocado, broccoli, mango, orange.

B12 - cobalamin

This vitamin enables the production of healthy red blood cells and protects cells from free radical attack. At the same time, cobalamin is necessary to maintain the health of the nervous and immune systems.

Signs of deficiency: swollen tongue, fatigue/exhaustion, menstrual disorders, decreased immunity, pernicious anemia.

Foods to eat: shellfish (like shrimp, crab), liver, sardines, tofu, red meat, milk, cheese, eggs.

According to TNO