Symptoms of vitamin B deficiency: Beware of mood swings, muscle cramps, fatigue

A deficiency in B vitamins can lead to fatigue, cognitive issues, weakened immunity, and other health problems, making them vital for maintaining good health and well-being. (Image: Canva)

Vitamin B is essential for overall health because it plays a key role in energy production, brain function, and cell metabolism. The B vitamins, including B1, B2, B3, B5, B6, B7, B9, and B12, help convert food into energy, support healthy skin and hair, and maintain proper nervous system function. They also contribute to the production of red blood cells, which are crucial for oxygen transport throughout the body. A deficiency in B vitamins can lead to fatigue, cognitive issues, weakened immunity, and other health problems, making them vital for maintaining good health and well-being. Vitamin B deficiency can lead to a range of symptoms, depending on which specific B vitamin is lacking. Here are the most common signs to be aware of, according to Dr Minal Awasthi from Lucknow’s Healthcare Global.

Fatigue and weakness: B vitamins, particularly B12 and B6, are crucial for converting food into energy. A deficiency in these vitamins can result in chronic fatigue and a general sense of weakness as your body struggles to produce sufficient energy to carry out daily activities.

Pale or jaundiced skin: B12 deficiency can lead to megaloblastic anaemia, where red blood cells are abnormally large and fragile. This condition reduces the number of healthy red blood cells, leading to pale skin. In severe cases, the breakdown of red blood cells can cause jaundice, giving the skin a yellowish tint.

Nerve problems: A lack of B vitamins, especially B12, B6, and folate, can cause nerve damage, leading to symptoms like tingling, numbness, and a "pins and needles" sensation in the hands and feet. These symptoms occur because these vitamins are essential for maintaining healthy nerve function and myelin production.

Mouth sores or cracks: Deficiencies in B vitamins like B2 (riboflavin), B3 (niacin), and B12 can manifest as sores in the mouth, a swollen, inflamed tongue (glossitis), or painful cracks at the corners of the mouth (angular cheilitis). These symptoms arise because these vitamins play a role in maintaining healthy skin and mucous membranes.

Also see: Benefits of plant-based proteins: Build strong muscles, keep heart healthy, manage weight

Mood changes: B vitamins, particularly B6, B12, and folate, are vital for brain health. A deficiency in these vitamins can lead to mood disorders such as depression, irritability, and memory problems due to their role in neurotransmitter production and nervous system function.

Vision problems: Severe B12 deficiency can damage the optic nerve, leading to vision problems such as blurriness or distorted vision. This occurs because B12 is essential for maintaining the health of nerves, including those connected to the eyes, and without it, nerve function can deteriorate.

Digestive issues: A deficiency in B1 (thiamine), B3 (niacin), or B12 can lead to gastrointestinal symptoms like nausea, diarrhoea, or constipation. These vitamins are involved in digestive enzyme production and overall gastrointestinal health, so a lack of them can disrupt normal digestive processes.

Muscle cramps or weakness: B1, B6, and B12 are important for muscle function and nerve signalling. A deficiency in these vitamins can cause muscle cramps, pain, or general weakness, as the muscles and nerves are not receiving the proper signals or energy they need to function effectively.