Vitamin B is a group of eight water-soluble vitamins that are essential for human health. They play a role in many important bodily functions, including energy production, red blood cell formation, and nerve function.
The eight vitamins in the B complex are:
- Thiamine (B1)
- Riboflavin (B2)
- Niacin (B3)
- Pantothenic acid (B5)
- Pyridoxine (B6)
- Biotin (B7)
- Folic acid (B9)
- Vitamin B12
The body does not store vitamin B very well, so it is important to get enough of these vitamins from food or supplements on a daily basis.
The best way to get enough vitamin B is to eat a balanced diet that includes a variety of foods from all food groups. Good sources of vitamin B include:
- Meat, poultry, and fish
- Dairy products
- Whole grains
- Fortified cereals
- Fruits and vegetables
If you are at risk of vitamin B deficiency, such as if you are vegan or have a medical condition that affects your absorption of nutrients, you may need to take supplements.
The symptoms of vitamin B deficiency vary depending on the specific vitamin that is deficient. Some common symptoms of vitamin B deficiency include:
- Numbness and tingling
- Mouth sores
If you are experiencing any of these symptoms, it is important to see a doctor to get tested for vitamin B deficiency.
Here are some tips for preventing vitamin B deficiency:
- Eat a balanced diet that includes a variety of foods from all food groups.
- If you are vegan or have a medical condition that affects your absorption of nutrients, talk to your doctor about taking supplements.
- Get regular blood tests to check your vitamin levels.
By following these tips, you can help ensure that you are getting enough vitamin B and preventing deficiency.