Medically Reviewed by: Nicole Anne Vergara, RD
It could be time to get your B vitamin levels checked if you frequently experience fatigue, concentration problems, sadness, anxiety, memory challenges, weakness, skin problems, or other chronic symptoms. B vitamins are a class of vitamins that are essential for the health of your cells, brain, hormones, metabolism, skin, and other body systems. Deficits can cause a wide range of symptoms and major health problems. Fortunately, these deficiencies can be easily remedied with a nutrient-rich diet and supplements.
Vitamin B Complex: What Are They?
The efficient and healthy functioning of your body’s cells depends on a set of vitamins known as the B vitamins. They support your metabolism and enable your body to turn food into energy. Among other things, they support the development of new blood cells, brain cells, cellular health, and the maintenance of healthy skin.
What Are Vitamin B Deficiencies?
It should be possible to consume enough vitamin B with a nutrient-dense diet, but many people still require supplements to prevent vitamin B deficiency. Common causes of vitamin B deficiency include inadequate food, insufficient absorption of nutrients, gut illnesses, a range of medical disorders, and prescription use.
B vitamin deficiency can cause a variety of symptoms, such as exhaustion, weakness, disorientation, memory challenges, changes in behavior, depression, mental health problems, pale complexion, irregular heartbeat, difficulty breathing, digestive issues, and more.
What Are The Reasons For Vitamin B Deficiencies?
Here are the primary reasons for B vitamin insufficiency and the symptoms that are associated with it.
Lack of Variety in Food Consumed
A poor diet can result in a number of vitamin and mineral deficiencies and associated health problems. You have a higher risk of developing B vitamin deficiencies if your diet is high in sugar, carbohydrates, processed and refined foods, and low in vegetables and meat.
The finest sources of natural B vitamins include organ meats, fish, eggs, dark leafy greens, mushrooms, seeds, and beans. It is impossible to satisfy your needs if you consume a diet deficient in certain foods.
Chronic Stress
Your body may lack many B vitamins if you are under constant or intense stress. Physical, mental, and emotional stress are all possible.
These problems arise when we react to them in negatively. Chronically high levels of stress promote inflammation, pain, and health problems, as well as poor digestion, inadequate vitamin and mineral absorption, and the decrease of B vitamins.
Low Levels Of Stomach Acid
Your body needs an acidic stomach in order to absorb vitamin B12 properly. Absorption of vitamin B12 might be lowered by low stomach acid levels.
The frequent disorder known as atrophic gastritic, which can afflict older persons, causes a drop in stomach acid levels, which can lead to vitamin B12 inadequacy and deficiency. Long-term use of drugs for heartburn and acid reflux might potentially impair your body’s absorption of vitamin B12.
Digestive Infections
Vitamin B12 and other vitamin B deficits can result from intestinal infections and an unbalanced gut flora. One of the main causes of acid reflux, heartburn, bloating, gas, constipation, nausea, and diarrhea is small intestine bacterial overgrowth (SIBO). Additionally, it might cause B12 insufficiency because the excess bacteria in your small intestine prevents B12 from being absorbed.
You must treat your gut infections and introduce healthy bacteria, such as those required for the creation of specific B vitamins, in order to lower your risk of vitamin B shortages. For instance, studies have revealed that Lactobacillus acidophilus, pathogens like Mycobacterium tuberculosis and Salmonella typhimurium, and P. denitrificans and P. shermanii are crucial for the generation of vitamin B2 and B12, respectively.
Medications
Numerous drugs have the potential to lower levels of B vitamins. These include levodopa and carbidopa for Parkinson’s disease, as well as heartburn and acid reflux drugs, H2 receptor blockers, proton pump inhibitors, metformin for diabetes, chloramphenicol antibiotics, colchicine for gout, and ethanol.
It is crucial that you discuss alternative medications and treatments, lifestyle changes, and vitamin B supplementation with your doctor.
Genetics
Your genetics can affect your vitamin B levels and absorption and have a significant impact on your health. The MTHFR gene is required for the production of the Methylenetetrahydrofolate reductase (MTHFR) enzyme.
The methylation process, which turns folate (vitamin B9) into methyl-folate, depends on the MTHFR for a number of metabolic processes in your body. Methylation is important for the metabolism of B vitamins, DNA cell function, detoxification, hormonal balance, cell repair, sleep, mental and behavioral health.
About half of the population is affected by MTHFR gene mutations, which are a typical occurrence in genetic mutations and variations. The issue is that methylation problems caused by MTHFR gene mutations can increase your risk of exhaustion, sleep problems, depression and anxiety, hormone problems, allergies, food and chemical sensitivities, histamine intolerance, and other health problems. MTHFR mutations and the resulting methylation issues prevent your body from properly methylating and converting B vitamins.
It is crucial to only take pre-methylated vitamin B supplements and acquire your B vitamins from natural sources, such as a nutrient-dense diet high in meat and vegetables, if you have MTHFR gene mutations and methylation problems.
What Are The Roles Of Vitamin B Complex?
Here are the functions of the Vitamin B complex:
Vitamin B1 (Thiamine)
Thiamine is another name for vitamin B1. It promotes the operation of your adrenal glands and aids in maintaining a sound nervous system. It is essential for the conversion of carbohydrates into energy and for the transmission of nerve signals.
Beriberi, a genuine B1 deficiency, is typically brought on by a poor diet or drinking. Loss of appetite, weakness, limb pain, shortness of breath, and swelling feet or legs are among the symptoms. While Beriberi is relatively uncommon in first-world nations, it is possible to have less severe subclinical deficits that go unnoticed and lead to long-term health issues.
Top food sources of Vitamin B1:
- Fish
- Poultry
- Grass-fed meats
- Sunflower seeds
- Black seeds
- Black beans
- Dark green vegetables
- Pasture-raised eggs
Vitamin B2 (Riboflavin):
Riboflavin is another name for vitamin B2. You need riboflavin to carry out your metabolic processes. It is necessary for your body to recycle glutathione, a potent antioxidant.
A sore throat, redness and swelling of the mouth and throat’s lining, fissures or sores on the outsides of the lips and at the corners of the mouth, inflammation and redness of the tongue, and moist, scaly skin inflammation are all signs of vitamin B2 (riboflavin) insufficiency.
Top food sources of Vitamin B2:
- Grass-fed raw cheese
- Almonds
- Grass-fed beef and lamb
- Salmon and other wild-caught oily fish,
- Dark green vegetables
- Pasture-raised eggs
Vitamin B3 (Niacin)
Niacin is another name for vitamin B3. It is necessary for your body to produce energy. Nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate are the two different types of niacin (NADP). Both are required for the energy-producing conversion of dietary lipids, proteins, and carbs. Niacin is also required for the synthesis of carbohydrates, which are then stored in your muscles and liver as an energy source.
Niacin deficiency leads to the development of Pellagra, an illness that is marked by ulcers in the mouth, diarrhea, dementia, and inflamed skin. Usually, the skin is affected first in the areas that are exposed to friction or sunlight.
Top food sources of niacin:
- Liver
- Tuna,
- Wild-caught salmon
- Pasture-raised poultry
- Turkey, and beef
- Pastured dairy products.
Vitamin B5: Pantothenic Acid
Vitamin B5 is essential for maintaining healthy skin, including minimizing age spots, redness, and other indications of aging, according to research. Additionally, it is crucial for the hormones that are produced in response to stress and sex.
Vitamin B5 deficiency can cause symptoms like exhaustion, insomnia, melancholy, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.
Top food sources of vitamin B5:
- Eggs
- Avocados,
- Mushrooms,
- Oily wild-caught fish, such as trout and salmon,
- Cabbage
- Grass-fed raw cheese
Vitamin B6 (Pyridoxine)
Potassium and sodium levels are balanced with the aid of vitamin B6. It also enables the development of healthy red blood cells. It plays a crucial part in the operation of your immune system and aids in balancing the hormonal changes experienced by women.
Deficiencies can cause fatigue, anxiety, sadness, heart difficulties, cognitive deterioration, anemia, nerve discomfort, skin troubles, mouth sores, tongue sores, and skin disorders.
Top food sources of vitamin B6:
- Tuna
- Wild-caught salmon
- Pasture-raised chicken
- Beef liver
- Chickpeas
Vitamin B7: Biotin
Because of its importance for healthy hair, vitamin B7 is also known as biotin or vitamin H. Human cells are unable to manufacture vitamin B7, although microorganisms in the body do, and it is found in many foods.
It is frequently referred to as the “beauty vitamin” because it is crucial for having healthy hair, skin, and nails. It supports the growing fetus during pregnancy and lowers excessive blood sugar.
Hair loss and a distinctive scaly red rash in the genital region, as well as around the eyes, nose, and mouth, are indications of overt biotin deficiency.
Adults with neurologic symptoms have experienced ataxia, hallucinations, numbness and tingling in their extremities, sadness, and lethargy.
Top food sources of biotin:
- Wild-caught fish
- Organ meats,
- Nuts and seeds,
- Pasture-raised eggs
Vitamin B9: Folate
One name for vitamin B9 is folate. Among its bioactive forms are methyl-folate, calcium folinate, and folinic acid. Avoid purchasing synthetic folic acid as a source of vitamin B9 since it is unnatural, potentially poisonous, and ineffective for people who have MTHFR gene mutations.
Top food sources of folate include:
- Asparagus,
- Sprouting broccoli
- Spinach
- Avocados
- Pasture-raised eggs
- Liver
Vitamin B12
For healthy neuronal, cardiovascular, sleep, and blood cell development, vitamin B12 is essential. Vitamin B12 is not found in plant foods. You are aware that I do not advocate a vegan or vegetarian diet.
So, whether you are or have have been a vegan or vegetarian, taking vitamin B12 supplements is crucial. However, vitamin B12 supplementation is crucial for most people because vitamin B12 deficits are frequent among those who consume a diet high in animal foods.
Top food sources of vitamin B12 include:
- Wild-caught fish
- Grass-fed beef
- Pasture-raised poultry
- Pasture-raised eggs
How Do I Test For Vitamin B Levels?
As a starting point, examining your symptoms, nutrition, and lifestyle may be a solid sign of vitamin B deficiency. Here are some of the tests to check for your Vitamin B levels:
Comprehensive Blood Analysis
A thorough blood analysis is an excellent test that can identify all kinds of health issues in your body. I utilize this test primarily to check at your homocysteine, serum folate, and serum B12 levels for B vitamin levels. This straightforward blood test provides a thorough assessment of your health at a reasonable cost.
Organic Acid Test
This test can assist in identifying the causes of your exhaustion, sleep troubles, mood swings, melancholy, anxiety, digestion issues, joint pain, skin problems, and other symptoms.
This quick urine test can reveal a lot about your health, including your mitochondrial health, gastrointestinal health, glutathione levels, and neurotransmitter levels, as well as potential vitamin B deficiency.
Micronutrient Test
Finally, I suggest Micronutrient Testing. We receive a thorough nutritional analysis from this test. While testing for each vitamin B level can undoubtedly identify any vitamin B deficiency, other vitamin and mineral levels, amino/fatty acid levels, antioxidants, and metabolite levels are also examined to identify dietary causes of your health problems.
Conclusion
Your cellular health, brain health, hormone health, metabolism, skin health, and other aspects of your health depend on the intake of B vitamins. Deficits in B vitamins can cause a variety of symptoms and health concerns, including weakness, fatigue, difficulty concentrating, depression, anxiety, and skin problems.
By consuming a diet that is rich in nutrients and using supplements, you can overcome these deficits. Consider taking the B vitamin supplements I advise for the support of your health and wellbeing.
