Good Lifestyle

Have you ever felt tootired What are you fighting out of bed and stay awake during the day? Or maybe you feel completely erased from the energy after doing basic things like climbing a few steps or transporting the grocery shop at the front door? There are several reasons why we can feel tired, and one of the most common is a deficiency in vitamins or minerals. Deficiency invitamin B, For example, can cause extreme fatigue.

To talk more about the symptoms and complications of vitamin B deficiency, we askedCedrina Calder, MD, doctor's preventive medicine, and expert health and well-being, andSydney Greene, MS, RD, to give an overview.

What are the symptoms of vitamin B deficiency?

"The most vitamin B deficiency common is a vitamin B12 deficiency," says Calder.

There are eight different types of vitamins B:

• B1-thiamine
• B2-riboflavin
• B3-niacin
• B5-Pantothenic Acid
• B6-pyridoxin
• B7-biotin
• B9-folate
• B12-cobalamine

Vitamin B12 deficiency can cause various health complications, too, like:

• Extreme fatigue, shortness of breath, fast heart rhythm.Calder says all this can happen because a lack of vitamin B12 can reduce the number of red blood cells.
• Numbness, tingling or burning in arms, legs, hands and feet.Insufficient vitamin B12 supplies can negatively affect the nervous system.
• Psychological changes. Calder says anything from irritability tomemory loss And even depression can occur if B12 levels are too low.
• Wounds or ulcers in the mouth.Greene says that these wounds can grow in the corner of the mouth because of the insufficiency of B12 levels. The pain of the language is another common symptom.

Who is more inclined to vitamin B deficiency?

There are several groups of people who are subject to vitamin B12 deficiency.

• The elderly."As we get older, we lose the ability to absorb the vitamin B12 of food," says Greene. "For this reason, the elderly population is likely to be vitamin B12 deficient. »
• Vegan and vegetarian. B12 is only in animal meat and by-products.plants Eaters are more prone to vitamin B12 deficiency because their diet is missing or is completely empty of that. "In addition, vegan or vegetarian women who arePregnant Or the breastfeeding supplement must with vitamin B12 to avoid deficiencies in the fetus and the child ", says Calder.
• People with gastrointestinal disorders or have undergone surgery on their stomach or intestine. Calder says that these groups of people are automatically more sensitive to vitamin B12 deficiency because they may have problems absorb.
• Heavy chronic drinkers.Greene says drinkers can be vitamin B deficiencies, that alcohol affects at oncemetabolism and the absorption of nutrients.

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What are the common ways, you can increase vitamin B levels?

Both Calder and Greene get more suggest suggestVitamin by food foods which are naturally rich in it.

"These foods understand meat,fish, Poultry,dairy, andeggs"Said Calder. In addition, many grains and cereals arefortified with vitamins B ".

Of course, if your exclude food all animal sources, then you will want to take a vitamin B12 supplement. Greene says it recommends to its vegan clients take a complex B which also containsiron. The dietitian adds that birth control has been shown to deplete vitamins B2, B6 and B12.

"I always recommend that my clients who take oral contraceptives to talk to their doctor about starting a complex supplement B, especially if they know low sudden energy or mood swings," says Greene.

If all goes well, you now have a better understanding of what vitamin B deficiency is, especially vitamin B12.