• Vitamins and Supplements

From Fatigue to Focus: Identifying and Treating Vitamin B Deficiency

Feeling tired no matter how much you rest or experiencing unexpected mood swings may not ring immediate alarm bells.

But did you know these are two common symptoms of vitamin B deficiency?

Although this vitamin deficiency is one of the most common nutrient shortcomings, many people don’t fully understand it or know which signs to look out for. 

Read on to learn more about vitamin B deficiency, including common signs, treatments, and prevention strategies to help you properly care for your health.

What are B Vitamins and How Do They Affect the Body?

B vitamins are a group of eight water-soluble nutrients that are crucial for maintaining optimal health and well-being.

They are essential components of various processes that support multiple bodily functions, including energy production, immune function, and supporting healthy red blood cells.

How Does a Vitamin B Deficiency Develop?

A vitamin B deficiency develops when your body isn’t getting enough of this nutrient. This can be caused by a number of factors, such as:

• Poor dietary choices: The most common cause of this deficiency is not consuming enough B vitamins through diet. This might happen due to poor nutritional choices, restrictive diets, or limited access to foods rich in vitamin B.

• Malabsorption issues: Certain health conditions — such as celiac disease (CD), Crohn's disease, or chronic alcoholism — can impair the body’s ability to absorb nutrients, leading to a deficiency.

• Different life stages: Some life stages or conditions — like pregnancy, breastfeeding, chronic illnesses, and aging — can increase the body’s requirements for vitamin B. If these aren’t met, it can cause a deficiency.

• Medications: Certain medications — including anticonvulsants and proton pump inhibitors (PPIs) — can reduce the body’s ability to absorb specific B vitamins.

• Genetic factors: Although extremely rare, certain genetic mutations can affect how the body processes certain B vitamins. If left untreated, this can cause severe deficiencies.

Which B vitamin deficiencies are most common?

Although you can become deficient in any of the eight B vitamins, the most common shortage occurs with B1 (thiamine), B9 (folate), and B12 (cobalamin).

Deficiencies in these B vitamins are also more common in certain groups of people:

• Vitamin B1 deficiency: This is common in people with alcohol dependency and an extremely poor diet. 

• Vitamin B9 deficiency: A folate deficiency is often seen in pregnant women, people with chronic alcohol dependency, or individuals using medications that affect folic acid absorption. 

• Vitamin B12 deficiency: This is one of the most common vitamin B deficiencies and is frequently seen in older adults or vegans. It can also occur in individuals with absorption issues due to medical conditions.

Common Signs of Vitamin B Deficiency

Fatigue and weakness

Fatigue is one of the primary signs of several vitamin B deficiencies, including B12, B6, and B1.

These vitamins are crucial for energy production because they help convert macronutrients — like carbohydrates, fats, and proteins — into fuel for the body.

Without adequate levels of these B vitamins, the body’s energy production can slow down, making you feel sluggish and tired.

Deficiencies in vitamins B1 and B6 also impair muscle metabolism and nerve function, which can make you feel weak or uncoordinated.

Mood changes

Vitamins B12, B6, and B9 are essential for synthesizing neurotransmitters like serotonin and dopamine — two compounds responsible for mood regulation.

Deficiencies in these vitamins can cause neurotransmitter levels to decrease, resulting in mood swings and irritability.

Prolonged vitamin B deficiency may also increase your risk of developing disorders like anxiety and depression.

Skin changes

Various B vitamins help maintain skin health, protecting it from environmental damage and reducing the risk of acne.

A deficiency in B2, B3, and B7 can contribute to significant changes in the skin, including developing a scaly rash, swollen tongue, or cracks at the corners of your mouth.

Some people may also notice an increased sensitivity to sunlight due to B3 deficiency. This can increase your risk of becoming sunburnt or developing dark spots on the skin.

Mouth and tongue irritation 

Vitamins B2, B3, B7, and B12 help maintain and repair mucosal cells, some of which are found in the mouth and on the tongue.

Deficiencies in these vitamins can cause these cells to break down, contributing to a swollen tongue and mouth inflammation.

Your tongue may also appear unusually smooth due to a loss of papillae caused by atrophy of the surface tissue, which occurs when the papillae shrink or disappear. 

Digestive issues

Vitamin B3 (niacin) deficiency can contribute to digestive issues like diarrhea, constipation, and blood in the stool.

This B vitamin is used in nutrient absorption, and a shortage of it can disrupt normal digestive function.

If you have deficiencies in other B vitamins, you may also experience gastrointestinal discomfort as a side effect.

Neurological and psychological symptoms 

Vitamins B1, B6, and B12 are essential for proper nerve function and health. Deficiencies in these vitamins can cause neurological symptoms in the hands and feet, such as:

• Tingling

• Numbness

• Burning pain 

Deficiency in B1 can also lead to difficulties with muscle coordination and fine motor skills — a condition known as beriberi.

Memory impairment

B vitamins play a crucial role in brain function, and a deficiency — particularly in B1 and B12 — can significantly impact cognitive health. 

This can cause confusion, memory problems, and, in severe cases, dementia-like symptoms.

Memory impairment due to vitamin B deficiency is especially prevalent in elderly adults who can’t absorb nutrients as effectively as younger people.

How Do You Treat and Prevent a Vitamin B Deficiency?

Treating and preventing vitamin B deficiency involves many of the same strategies.

These mainly involve dietary and lifestyle changes and educating yourself about your individual health needs. Let’s take a closer look at these strategies:

Follow a diverse and balanced diet

Making changes to your diet to include more vitamin B-rich foods is one of the primary ways to address a deficiency. This can involve consuming more foods like: 

• Whole grains 

• Meats such as poultry, fish, and red meat

• Eggs and dairy products

• Dark green, leafy vegetables 

• Legumes and nuts

• Fruits like bananas and oranges 

If you follow a plant-based diet, pay special attention to your B12 intake — a vitamin that is naturally found in animal products. 

Vegans and vegetarians should eat more fortified foods or take dietary supplements to ensure they meet their vitamin requirements. 

Use supplements when necessary

In some cases — like when the deficiency is severe — your doctor will likely recommend a high dose of vitamin B for a short period of time.

This can help restore your vitamin levels to normal but isn’t recommended for long-term use as it can increase the risk of toxicity.

For long-term management, ask your doctor about vitamin supplements with a lower dose that are more suitable for daily use.

Get regular health checks 

Getting regular checkups that include a blood test can help your doctor detect early signs of a vitamin deficiency before it becomes an issue.

This is also recommended for certain individuals — like older adults, pregnant women, and people with chronic conditions — who must monitor their vitamin B levels more frequently.

Maintain your gut health

A healthy gut microbiome supports the absorption of B vitamins, ensuring that your body meets its nutrient requirements.

You can maintain your gut health by incorporating probiotic-rich foods — like yogurt and kefir — and prebiotic-rich foods — such as garlic and onions — into your diet. 

Pre- and probiotic supplements are also an option to help support optimal gut health. 

When Should You Consult a Doctor About Your Vitamin B Intake?

While you can generally maintain an adequate intake of B vitamins without medical intervention, there are specific circumstances when consulting your doctor is recommended. 

This includes:

• Experiencing persistent symptoms of a deficiency, including fatigue, weakness, confusion, and mouth ulcers

• Falling into a high-risk group for vitamin B deficiency, such as older adults, vegans or vegetarians, and those with gastrointestinal disorders

• Taking medications that may interfere with nutrient absorption, such as PPIs and anticonvulsants 

• During pregnancy or breastfeeding when your nutrient requirements may change

• Experiencing changes in your health status, including being diagnosed with a condition that may impact nutrient absorption

In these circumstances, your doctor can evaluate your condition and suggest appropriate treatments and strategies to help you avoid health complications.

It’s also recommended to consult your doctor if you’re considering using vitamin B supplements. 

Your doctor can help you determine the correct dosage for your condition.

Where Can You Learn More About Healthy Lifestyle Habits?

If you’re looking for more information on healthy lifestyle habits to improve your overall well-being, LifeMD has you covered.

A team of board-certified medical professionals can help you create healthy habits — all from the comfort of your home. 

Make an appointment with LifeMD to take control of your health today.

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