We donate a portion of all profits Learn why in Our StoryDo you ever wonder why doctors always tell you to eat a balanced diet? you love pineapple chicken, for example. Pineapples and chicken are both goodSo why can’t you just live off pineapple chicken? The reason is that the building blocks for good health come from a variety of foods, even if they are from the same family of nutrients. Such is the case with vitamin B, a key player in maintaining cell health and keeping you Not all types of vitamin B do the same thing. types of vitamin B all come from different types of foods. Vitamin B deficiencies can lead to health problems. will prescribe a supplement when they think you’re not getting enough. Here’s a rundown of the most common types of vitamin B: what they do, which foods contain them, and why you need them. What it does: Vitamin B-12 (cobalamin) helps regulate the nervous system. It also plays a role in growth
and red blood cell formation. Which foods contain it: Vitamin B-12 is found primarily in meat and dairy products, so anyone on a strict vegan diet is at risk for deficiency. source of B-12 is through fortified foods. Some of the best sources of vitamin B-12 include: eggscheese (one serving is the size of a domino)a glass of milk (1 cup)fish (a serving of any meat is the same size as a deck of cards)shellfishliverkidneyred meat Try this recipe for a brunch version of ratatouille. Eggs and cheese make it a great source of vitamin B-12. What happens if you don’t get enough: Vitamin B-12 deficiencies can lead to anemia and confusion in elderly people. Psychological problems such as dementia, paranoia, depression, and behavioral problems can result from a vitamin B-12 deficiency. sometimes cannot be reversed. Vitamin B-12 deficiency may cause the following symptoms: tingling in the feet and handsextreme fatigueweaknessirritability or depression
What it does: Vitamin B-6 (pyridoxine) helps the body turn food into energy. It can also help the bodyPregnant and breast-feeding women need it to help their babies’ brains develop normally. Where you get it: B-6 can be chickpeastunasalmonwhole grains and cereals (a portion is the size of your fist)beef liverground beefchicken breastwatermelon (a serving of fruit is also no larger than a fist)potatoesspinach (a serving size is equivalent to a Whip up this Asian salmon and spinach rice bowl to get your daily serving of Why you need it: Insufficient amounts of B-6 can result in anemia as well as skin disorders, such as a rash or cracks around the mouth. A lack of B-6 also can cause: depressionconfusionnauseaanemiasusceptibility to infectionsskin rashes (dermatitis) What they do: Vitamin B-1 is also called thiamin and Vitamin B-2 is also called riboflavin. help convert food into energy. Vitamin B-1 has neurological benefits, and
vitamin B-2 helps maintain proper eyesight. Where you get it: Most people get B-1 from breakfast cereals and whole grains. B-2 can be found in: whole grainsmilkeggsdark green vegetables Get your daily servings of green vegetables with this green Why you need them: Deficiencies in vitamins B-1 and B-2 generally don’t pose a problem in the United States. is due to the fact that many foods, such as milk and whole-grain cereals, are fortified with the vitamins. It can become an issue with people who abuse alcohol, however, presenting symptoms such as confusion and cracks along the sides of the mouth. What it does: Vitamin B-3 (niacin) also helps convert food into energy. It aids in proper digestion and healthy appetite as well. Where you get it: Vitamin B-3 chickenfish liverred meatwhole grains, such as wheat and barleypeanuts chicken tacos with peanut sauce are a great way to get vitamin B-3 in your Why you need it: A lack of
vitamin B-3 can cause digestive issues, such as nausea and abdominal cramps. Severe deficiency may also cause mental confusion. What it does: Vitamin B-9 is also called folic acid. Like most B vitamins, it fosters the growth of redBut it also reduces the risk of birth defects. Where you get it: Vitamin B-9 can be found in: meats whole grainsbeets citrus fruitsfishfortified cerealslegumesgreen leafy vegetablesliver and kidney Make this spicy roasted beet hummus as a snack or appetizer. Why you need it: Without enough B-9, a person can develop diarrhea or anemia. Pregnant women with a B-9 deficiency could give birth to babies with defects. To stay healthy, most people don’t need to take a supplement in order to get enough B vitamins. There are plenty of delicious foods available to get all the nutrients you need naturally, as long as you maintain a complete diet of meats, grains, fruits, and vegetables. over-the-counter supplements are used to prevent deficiency.
supplements should only be taken under advice of a doctor. If you are pregnant or over the age of 50, you are more likely to need supplements. Also, supplementation is only a last resort if you cannot obtain B vitamins through diet, or if you have certain health conditions that warrant their use. While the risk of overdose is low because B vitamins are water-soluble, supplements may still cause side effects or interact with medications you take. If you suspect you might be vitamin B-deficient, contact your doctor. might order a physical exam as well as blood testing.What harm can having too little of a vitamin do? Consider this: Over the course of two months, a 62-year-old man developed numbness and a “pins and needles” sensation in his hands, had trouble walking, experienced severe joint pain, began turning yellow, and became progressively short of breath. The cause was lack of vitamin B12 in his bloodstream, according to a case report from Harvard-affiliated Massachusetts General Hospital published in The New England Journal of Medicine.
It could have been worse—a severe vitamin B12 deficiency can lead to deep depression, paranoia and delusions, memory loss, incontinence, loss of taste and smell, and more. The human body needs vitamin B12 to make red blood cells, nerves, DNA, and carry out other functions. The average adult should get 2.4 micrograms a day. Like most vitamins, B12 can’t be made by the body. Instead, it must be gotten from food or supplements. And therein lies the problem: Some people don’t consume enough vitamin B12 to meet their needs, while others can’t absorb enough, no matter how much they take in. As a result, vitamin B12 deficiency is relatively common, especially among older people. The National Health and Nutrition Examination Survey estimated that 3.2% of adults over age 50 have a seriously low B12 level, and up to 20% may have a borderline deficiency. There are many causes for vitamin B12 deficiency. Surprisingly, two of them are practices often undertaken to improve health: a vegetarian diet and weight-loss surgery.
Plants don’t make vitamin B12. The only foods that deliver it are meat, eggs, poultry, dairy products, and other foods from animals. Strict vegetarians and vegans are at high risk for developing a B12 deficiency if they don’t eat grains that have been fortified with the vitamin or take a vitamin supplement. People who have stomach stapling or other form of weight-loss surgery are also more likely to be low in vitamin B12 because the operation interferes with the body’s ability to extract vitamin B12 from food. Conditions that interfere with food absorption, such celiac or Crohn’s disease, can cause B12 trouble. So can the use of commonly prescribed heartburn drugs, which reduce acid production in the stomach (acid is needed to absorb vitamin B12). The condition is more likely to occur in older people due to the cutback in stomach acid production that often occurs with aging. Vitamin B12 deficiency can be slow to develop, causing symptoms to appear gradually and intensify over time.
It can also come on relatively quickly. Given the array of symptoms it can cause, the condition can be overlooked or confused with something else. While an experienced physician may be able to detect a vitamin B12 deficiency with a good interview and physical exam, a blood test is needed to confirm the condition. Early detection and treatment is important. “If left untreated, the deficiency can cause severe neurologic problems and blood diseases,” says Dr. Bruce Bistrian, chief of clinical nutrition at Harvard-affiliated Beth Israel Deaconess Medical Center. It’s a good idea to ask your doctor about having your B12 level checked if you: A serious vitamin B12 deficiency can be corrected two ways: weekly shots of vitamin B12 or daily high-dose B12 pills. A mild B12 deficiency can be corrected with a standard multivitamin. In many people, a vitamin B12 deficiency can be prevented. If you are a strict vegetarian or vegan, it’s important to eat breads, cereals, or other grains that have been fortified with vitamin B12, or take a daily supplement.
A standard multivitamin delivers 6 micrograms, more than enough to cover the average body’s daily need. If you are over age 50, the Institute of Medicine recommends that you get extra B12 from a supplement, since you may not be able to absorb enough of the vitamin through foods. A standard multivitamin should do the trick. The Internet is full of articles lauding the use of vitamin B12 to prevent Alzheimer’s disease, heart disease, and other chronic conditions or reverse infertility, fatigue, eczema, and a long list of other health problems. Most are based on poor or faulty evidence. Take Alzheimier’s disease as an example. “Although there is a relationship between low vitamin B12 levels and cognitive decline, clinical studies—including those involving people with Alzheimer’s disease—have not shown improvement in cognitive function, even doses of the vitamin as high as 1000 micrograms,” says Dr. Bistrian. For now, it’s best to get enough vitamin B12 to prevent a deficiency, and not look to it as a remedy for what ails you.