Vitamin B deficiency – what are the possible symptoms and how can you effectively compensate for the vitamin B deficiency?
What is vitamin B anyway?
The B vitamins, also known as the vitamin B complex, are water-soluble vitamins that cannot be stored in the body and therefore must be consumed regularly. They are classified as water-soluble vitamins because they are excreted through metabolism. Currently, there are eight different types of B vitamins:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B3 (niacin acid)
- Vitamin B5 (pantothenic acid)
- Vitamin B6 (pyridoxine)
- Vitamin B7 (biotin)
- Vitamin B9 (folic acid)
- Vitamin B12 (cobalamin)
Vitamin B12 in particular is particularly important and is only found in animal products, which is why vegans often have problems with an optimal vitamin B supply, but more on that in the next section!
Why do you need B vitamins?
B vitamins are among the most important micronutrients, essential for numerous functions and metabolic processes. B vitamins are involved in hormone production and macronutrient metabolism. They also ensure the optimal metabolism of proteins, fats, and carbohydrates, which supports a healthy lifestyle, muscle building, and fat loss.
The functions of vitamin B12
Vitamin B12 is absorbed exclusively through animal foods and is involved in numerous vital functions in the body:
- Cell renewal
- Formation of red blood cells
- Protein and fat metabolism
- Activation of folic acid
- Growth processes
Causes of a vitamin B deficiency?
The causes of a vitamin B deficiency are usually always related to diet. Vitamin B is found in almost all animal-based foods, which is why achieving healthy vitamin B levels is a major challenge for vegans anyway. In principle, a poor diet can be the cause of a vitamin B deficiency.
How does a vitamin B deficiency manifest itself?
Because vitamin D has a variety of functions, deficiency symptoms are generalized and non-specific. The deficiency may not be diagnosed based on the symptoms. In cases where blood pressure is detected in the laboratory, the test results are determined by physicians. Non-specific vitamin B disease symptoms include: These symptoms often disappear in chronic diseases or in elderly patients, but they can be detrimental to health. In cases of vitamin B12 deficiency, neurological problems are usually evident and can lead to the development of dementia and depression.
Symptoms of a vitamin B deficiency
- fatigue
- Fatigue or exhaustion
- Depressive mood
- Gastrointestinal diseases
- Susceptibility to infections
When is an increased vitamin B requirement necessary or useful?
Since a vitamin B deficiency can lead to numerous serious health problems, it is especially important for athletes to maintain their vitamin B levels. Metabolic functions are particularly impaired in a vitamin B deficiency, which can lead to substandard processing of proteins, fats, and carbohydrates in the body. Metabolism is particularly important for smooth muscle building, fat loss, and general health.
What about B vitamins and a vegan diet?
Vegans and B vitamins are a very special topic, as almost no plant-based foods contain B vitamins. This is one of the most well-known deficiencies in a vegan diet. Since the option of animal products is eliminated, vegans have no choice but to supplement their B vitamins. There are several options for this:
- Taking dietary supplements
- A vitamin B injection from your doctor (vitamin B depot)