What many people don’t realize is that there are still diseases today that are caused by improper nutrition. This is typically more common in countries where diets are lacking in variety. Poorer countries report higher numbers of nutrition related diseases, but the number is rising in affluent nations, too. The diets of people on the run are often filled with processed, microwavable, and fast food. This can contribute to vitamin deficiencies even in people who have plenty of food.

The Vitamin B family, particularly, is easily depleted by the body. It’s a water-soluble vitamin, so it can’t be stored by your body for long, and must be renewed daily, either through food or through nutritional supplements.

There are 8 micronutrients in the B Vitamin group. Each has its own function, but they work best when taken together. Following is a description of the 8, including their functions and possible signs of deficiencies.

Vitamin B1 is referred to as thiamine. It improves your mood, supports your heart, and aids in the metabolism of carbohydrates. Deficiencies in thiamine could cause emotional disturbances, reduced sensory perception, weight loss, weakness and pain in the arms and legs, swelling, and irregular heartbeat. The worst cases can cause beriberi, irreversible psychosis, or heart failure.

Vitamin B2 is also known as riboflavin. This micronutrient aids in cellular processes, like metabolism of foods and production of red blood cells. A lack of Vitamin B2 in the body can be indicated by cracks in the corners of the mouth, a sore tongue or mouth, swelling of the mucous membranes, or scaly patches of skin on the scalp. Recent studies suggest that riboflavin also helps in preventing migraine headaches and cataracts.

Niacin, or Vitamin B3, assists in the release of energy from nutrients. Niacin also supports healthy skin, nerves, and digestive system. Indications of a Vitamin B3 lack include digestive problems, trouble sleeping, fatigue, confusion, or diarrhea. In later stages, deficiency can lead to dementia, pellagra, or death.

Vitamin B5 is pantothenic acid. It supports a healthy nervous system, and also helps with metabolism. Signals of a lack of Vitamin B5 include acne and a tingling of the skin in the extremeties.

Vitamin B6 is also known as pyridoxene. Vitamin B6 assists in the production of red blood cells, supports a healthy immune system, and helps maintain normal nerve function. Deficiencies in pyridoxene show as cracks in the corners of the mouth, skin rashes, water retention and high blood pressure.

Vitamin B7 is also known as biotin. Vitamin B7 supports healthy hair and nails, and helps release energy from carbohydrates. Signs of a Vitamin B7 deficit include dry skin, scaly patches on the scalp, fungal infections, brittle hair, hair loss, depression, muscle aches, digestive disorders.

Vitamin B9 is referred to as folic acid. Folic acid aids in the formation of hemoglobin, and is critically important for pregnant women. A deficit of folic acid in an expectant mother can cause birth defects in the baby. Indications of folic acid deficiency may be anemia, irritability, shortness of breath, fatigue, weight loss, menstrual problems, or leg ulcers.

Vitamin B12 is also known as cobalamin. It’s required for a healthy nervous system and the production of red blood cells. A lack can produce anemia, memory loss, and numbness in the extremities. Severe cases can cause psychosis or paralysis.

To learn more about vitamin deficiencies, visit Vitamins A to K.

Note: You should consult a doctor before taking any medical advice.

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