Vitamin B deficiency diseases list


Vitamins are like tiny helpers inside our bodies. They don’t give us energy directly like carbs or fats, but they help everything work smoothly. Among the most important are the B vitamins. There isn’t just one—there are several types, and each has a different job to do.

When we don’t get enough of these B vitamins, our body starts to struggle. Let’s explore the major diseases caused by Vitamin B deficiencies and how you can protect yourself with the right foods.

Vitamin B1 (Thiamine) Deficiency — Beriberi

What it does: Thiamine helps turn food into energy and supports nerves and muscles.

Deficiency can lead to: Beriberi, which causes weakness, confusion, heart problems, and nerve damage

Trouble walking, tingling in the hands and feet

Swelling and shortness of breath in advanced cases

Foods rich in B1:

Whole grains (brown rice, oats)

Legumes (lentils, beans)

Nuts and seeds

Pork and fortified cereals

2. Vitamin B2 (Riboflavin) Deficiency — Ariboflavinosis

What it does: Helps with energy production and supports healthy skin and eyes.

Deficiency symptoms:

Cracks around the mouth and lips

Sore throat

Red, itchy eyes

Skin rashes

Foods rich in B2:

Eggs

Dairy (milk, yogurt, cheese)

Lean meats

Leafy greens

Mushrooms

3. Vitamin B3 (Niacin) Deficiency — Pellagra

What it does: Helps break down food for energy and supports skin and digestion.

Deficiency leads to:

Pellagra, marked by the "3 Ds": Diarrhea, Dermatitis, and Dementia

Skin that becomes dark and rough in sunlight

Mental confusion or depression

Foods rich in B3:

Chicken, turkey, and fish

Peanuts

Whole wheat bread

Potatoes

Fortified cereals

4. Vitamin B5 (Pantothenic Acid) Deficiency — Rare, but Possible

What it does: Helps make fatty acids and hormones.

Deficiency signs:

Fatigue

Headaches

Numbness or burning in feet

Irritability

Foods rich in B5:

Avocados

Eggs

Sweet potatoes

Broccoli

Whole grains

5. Vitamin B6 (Pyridoxine) Deficiency — Neurological Issues

What it does: Supports brain function, mood regulation, and makes red blood cells.

Deficiency problems:

Irritability and confusion

Depression and anxiety

Tingling or numbness

Weakened immune system

Foods rich in B6:

Bananas

Chicken and turkey

Salmon

Chickpeas

Spinach

6. Vitamin B7 (Biotin) Deficiency — Hair and Skin Issues

What it does: Helps with metabolism and supports skin, hair, and nails.

Deficiency symptoms:

Hair thinning or hair loss

Skin rashes (especially around the eyes and nose)

Depression

Tiredness

Foods rich in B7:

Eggs (especially the yolk)

Nuts (almonds, walnuts)

Whole grains

Cauliflower

Sweet potatoes

7. Vitamin B9 (Folate/Folic Acid) Deficiency — Anemia and Pregnancy Risks

What it does: Helps build DNA and is very important for pregnant women.

Deficiency results in:

Fatigue and weakness (due to anemia)

Poor growth

Birth defects like spina bifida if pregnant women don’t get enough

Irritability and trouble focusing

Foods rich in B9:

Dark leafy greens (spinach, kale)

Lentils

Citrus fruits (oranges, lemons)

Beets

Fortified grains and cereals

8. Vitamin B12 (Cobalamin) Deficiency — Nervous System Damage

What it does: Supports nerve function and helps make red blood cells.

Deficiency causes:

Pernicious anemia

Numbness, tingling in hands and feet

Trouble walking or thinking clearly

Mood changes

People at risk: Vegetarians, vegans, older adults with digestion issues

Foods rich in B12:

Meat (beef, lamb)

Fish and shellfish

Eggs

Dairy

Fortified plant-based milk and cereals

How to Stay Safe and Strong

Vitamin B deficiencies can sneak up quietly—but they can cause real damage if ignored. The good news? Eating a balanced diet with plenty of natural, whole foods can keep you protected.

A simple daily routine might include:

Brown rice or whole wheat toast

Leafy greens and beans in a salad

Eggs or lean meat for protein

Fruits like bananas and oranges

Fortified cereals or plant milk for extra B12

If you’re vegetarian, vegan, or not eating much variety, a supplement might be helpful—but talk to a health professional first.


                                                             Eranga.Abeygunawardane@2025

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