{"id":4650,"date":"2020-04-12T07:17:19","date_gmt":"2020-04-12T07:17:19","guid":{"rendered":"http:\/\/www.righthealth.com\/?p=4650"},"modified":"2020-04-13T04:24:08","modified_gmt":"2020-04-13T04:24:08","slug":"b-vitamins-what-are-the-consequences-of-deficiency","status":"publish","type":"post","link":"https:\/\/www.righthealth.com\/b-vitamins\/","title":{"rendered":"B Vitamins: What Are The Consequences Of Deficiency?"},"content":{"rendered":"

B vitamins are a family of critical nutrients that we typically obtain from the foods that we eat. They support numerous processes in the body at a cellular level. Also, they play an important role in our metabolism (how our bodies turn food into energy) (1<\/a>).<\/p>\n

There are certain similarities between the B vitamins that help explain why they’re grouped together<\/a>. Firstly, they are all water-soluble (i.e. they dissolve in water), unlike vitamin A, for instance, which is fat-soluble.<\/p>\n

Furthermore, B vitamins share some characteristics in the way that they work inside the body. But, although each is different, they can sometimes play a collaborative role too.<\/p>\n

For example, folate (vitamin B9) is important in the metabolism of amino acids and vitamins. Meanwhile, cobalamin (vitamin B12) is vital for protein and fat metabolism (2<\/a>).<\/p>\n

However, together they work<\/a> to metabolize homocysteine (an amino acid) and to support healthy cell division. Whatsmore, folate, relies on vitamin B12 to be utilized inside the body.<\/p>\n

B vitamins are not always found in the same foods. However, some foods are excellent sources of many different B vitamins. Particularly rich sources of these compounds include meat, fish, dairy products, and leafy greens (3<\/a>).<\/p>\n

In this article, we’ll look at the unique functions of the B vitamins. We’ll also explore food sources, deficiencies, and answer questions on topics such as B vitamin complex supplements.<\/p>\n\n

<\/span>The Role of B Vitamins & Food Sources<\/span><\/h2>\n

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A deficiency in one or more B vitamins can be caused by inadequate dietary intake or an underlying health condition. Some B vitamin deficiencies occur more frequently than others.<\/p>\n

For instance, vitamin B12 deficiency affects between 1 in 60 and 1 in 6 US adults depending on the definition used. It is especially common in people who avoid the consumption of animal foods (4<\/a>).<\/p>\n

Symptoms of a nutritional deficiency vary depending on the circumstances. It is advisable to seek testing and treatment from your physician if you suspect you may be deficient in one or more B vitamins.<\/p>\n

Nutritional deficiencies can<\/em> adversely affect the brain and body in a multitude of ways.<\/p>\n

<\/span>Thiamin (vitamin B1)
\n<\/strong><\/span><\/h3>\n

Thiamin plays an important part in the metabolic system by helping the body utilize carbohydrate intake for energy. It is also involved in the metabolism of fatty acids, steroid hormones, and certain amino acids.<\/p>\n

Deficiency in thiamin is uncommon in the United States, in part because foods including wheat flour are fortified with the vitamin. However, the risk may be higher in certain populations, including those with HIV\/AIDS and people with alcohol dependence (5<\/a>).<\/p>\n

Foods high in thiamin include <\/strong>whole grains, legumes, nuts, pork, beef, and fortified foods (e.g. bread, rice, pasta)<\/p>\n

DV (Daily Value): <\/strong>1.2mg (adults and children over 4 years) \/ 1.4mg (if pregnant or breastfeeding) (6<\/a>)<\/p>\n

<\/span>Riboflavin (vitamin B2)<\/strong><\/span><\/h3>\n

Riboflavin is involved in the metabolism of drugs, steroids, and fats. Also, it supports energy production and the proper functioning of cells.<\/p>\n

Interestingly, riboflavin also works to convert the amino acid tryptophan into niacin (vitamin B3) and helps to convert vitamin B6 into a coenzyme required by the body.<\/p>\n

Deficiency in vitamin B2 is extremely rare in the United States. However, it is sometimes caused by certain endocrine disorders (including thyroid hormone insufficiency) (7<\/a>).<\/p>\n

Other populations that may carry an increased risk of deficiency are athletes who follow a vegetarian diet, pregnant or lactating women, and people who follow a vegan diet and\/or avoid milk consumption.<\/p>\n

Foods high in riboflavin include <\/strong>eggs, milk, yogurt, organ meats (e.g. kidney, liver), fortified grains and cereals, oats, clams, and mushrooms<\/p>\n

DV (Daily Value): <\/strong>1.3mg (adults and children over 4 years) \/ 1.6mg (if pregnant or breastfeeding)<\/p>\n

<\/span>Niacin (vitamin B3)<\/strong><\/span><\/h3>\n

Niacin is converted by body tissues into a coenzyme. This coenzyme (NAD) plays a key role in hundreds of other enzyme reactions across the body.<\/p>\n

NAD is especially important in reactions that transfer energy from carbohydrates, proteins, and fats into a form that the body can utilize. It is also required for functions including cellular communication and gene expression.<\/p>\n

Another coenzyme (NADP) from niacin is involved in the synthesis of fatty acids and cholesterol.<\/p>\n

Severe niacin deficiency causes the disease pellagra, which can lead to symptoms including skin discoloration, skin roughness, vomiting, constipation, fatigue, depression, and headache (8<\/a>).<\/p>\n

This degree of niacin deficiency appears very rarely in the United States. However, some groups are more likely to present with low niacin status. These include people with malnutrition, people with Hartnup disease, and people with inadequate intakes of certain vitamins (B2 and B6) and\/or iron.<\/p>\n

Foods high in niacin include <\/strong>poultry, beef, fish, nuts, legumes, grains, and fortified bread and cereals<\/p>\n

DV (Daily Value): <\/strong>16mg (adults and children over 4 years) \/ 18mg (if pregnant or breastfeeding)<\/p>\n

<\/span>Panthothenic acid (vitamin B5)<\/strong><\/span><\/h3>\n

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Pantothenic acid is an essential nutrient used by the body to create coenzyme A (CoA). This coenzyme is involved in fatty acid synthesis, among other roles.<\/p>\n

Deficiencies are rare because almost all food products contain some pantothenic acid. It can be challenging to identify symptoms of vitamin B5 deficiency because it is usually accompanied by deficiencies in other nutrients (9<\/a>).<\/p>\n

Foods high in pantothenic acid include <\/strong>beef, chicken, whole grains, fortified cereals, mushrooms, seeds, and avocado<\/p>\n

DV (Daily Value): <\/strong>5mg (adults and children over 4 years) \/ 7mg (if pregnant or breastfeeding)<\/p>\n

<\/span>Vitamin B6<\/strong><\/span><\/h3>\n

Vitamin B6 plays a part in many processes, including:<\/p>\n