HEALTHY MIND

SIGNS YOU’RE NOT GETTING ENOUGH Vitamin B By Charlie Betley

Vitamin B complex is a group of vitamins that includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid, biotin, folate, vitamin B6 and vitamin B12. B vitamins are essential for a healthy nervous system and to release energy from food. Vitamin B deficiency can lead to fatigue, depression and even dementia. Here are five signs you’re not getting enough vitamin B. FATIGUE The B vitamins are responsible for breaking down and releasing energy from the food you eat. If you’re not getting enough B vitamins in your diet, particularly B12, your body will be unable to generate normal energy supplies. This can leave you feeling tired, lethargic and even physically weak. Mild fatigue can often be treated by increasing your intake of foods rich in vitamin B12, but extreme fatigue or weakness needs medical attention. TINGLING Tingling in the fingers, hands or feet can be a sign of vitamin B12 deficiency. B12 is essential for the nervous system to function properly; deficiency can cause neurological damage that results in a variety of symptoms, including tingling, numbness and weakness. Vegans are more at risk of deficiency, as meat and dairy products are the main sources of vitamin B12. Therefore, if you’re eating a vegan diet and experience tingling or numbness in your hands or feet, it’s extremely important to seek medical attention as soon as possible. DEPRESSION Depression, paranoia, irritability and brain fog can all be caused by low levels of B vitamins. Vitamins B6 and B12 are both important for good mental health and cognitive function. Deficiency of these vitamins has been linked to mood changes, paranoia and even dementia. Thiamine and riboflavin can also cause confusion and other mental health problems. While deficiency of these two B vitamins is uncommon, it can sometimes occur in people with digestive problems that prevent them from absorbing vitamins properly. DIGESTIVE PROBLEMS The B vitamins aid absorption of energy and nutrients from the food you eat. In addition, niacin is crucial for a healthy digestive system and appetite control, while folate is needed for healthy bowel movements. Without an adequate supply of B vitamins, your digestive system is less efficient, leading to abdominal pain, stomach cramps, nausea and other digestive problems. ANEMIA Folate and vitamin B12 are needed for the production of red blood cells. Deficiency can lead to anemia, which may require supplements, vitamin B12 injections or even transfusions in order to treat effectively. Vegans are particularly at risk, but people with digestive disorders, such as Crohn’s disease, can have problems absorbing vitamin B12 and other nutrients, increasing their risk of anemia.

Vitamin B complex is made up of several B vitamins that are essential for a healthy nervous system, releasing energy from food and maintaining good mental health. Fatigue, tingling in the hands or feet, depression, digestive problems and anemia can all be signs of vitamin B deficiency. Vegans and people with digestive disorders are at a higher risk of deficiency.