Symptoms of vitamin B deficiency may vary depending on which B vitamin you’re deficient in. You may experience fatigue, skin rash, or confusion.

B vitamins are a group of eight nutrients important for maintaining cell health and keeping you energized.

Some foods are high in several B vitamins, and certain foods are particularly high in specific B vitamins. Eating a well-balanced is key to getting all the nutrients your body needs.

Keep reading to learn more about the most common types of vitamin B, their deficiency symptoms, and which foods contain them.

Who is at risk of B vitamin deficiencies?

Several risk factors have been associated with B vitamin deficiencies, such as older age and pregnancy.

Some underlying health conditions and their treatments may also prevent your body from absorbing B vitamins efficiently, increasing the risk for deficiencies. These conditions may include:

Vitamin B12, also called cobalamin, helps regulate the nervous system and plays a role in the growth and formation of red blood cells.

Vitamin B12 deficiencies can lead to megaloblastic anemia, a condition in which the bone marrow produces large, abnormally shaped red blood cells that don’t function properly.

Symptoms of vitamin B12 deficiency may include:

Vitamin B12 deficiency is also associated with cognitive changes, such as dementia, paranoia, and depression.

Which foods contain vitamin B12?

Vitamin B12 is primarily found in meat and dairy products, but there are also plenty of vegetarian sources.

The best sources of vitamin B12 include:

Vitamin B6, also called pyridoxine, helps the body turn food into energy. It can also help the body fight infections by supporting the immune system.

Vitamin B6 deficiency is not common in the United States, but symptoms may include:

People who are pregnant and nursing need vitamin B6 to help their babies’ brains develop normally.

Which foods contain vitamin B6?

Foods high in vitamin B6 include:

Vitamin B1 is also called thiamine, and vitamin B2 is also called riboflavin.

These vitamins help convert food into energy. Vitamin B1 has neurological benefits, and vitamin B2 helps support cell growth, development, and function.

Vitamin B1 deficiency is rare, and vitamin B2 deficiency is very rare, in the United States. This is because many foods, such as milk and whole grain cereals, are fortified with these vitamins.

However, people who drink high amounts of alcohol have a higher risk of developing B1 or B2 vitamin deficiencies. This may cause symptoms like confusion and cracks along the sides of the mouth.

Which foods contain vitamins B1 and B2?

Most people get their B1 and B2 vitamins from fortified breakfast cereals and whole grains.

Sources of vitamin B1 include:

Sources of vitamin B2 include:

  • eggs
  • organ meats, including kidney and liver
  • lean meats
  • low fat cow’s milk
  • green vegetables, including broccoli and spinach
  • fortified cereals, grains, and bread

Vitamin B3, also called niacin, helps convert food into energy. It also helps regulate digestion and appetite and is important for cell development.

Vitamin B3 deficiency is very rare in the United States. Symptoms may include digestive issues, such as nausea and abdominal cramps. Severe deficiency may also cause mental confusion.

Severe deficiency can result in a condition called pellagra, with symptoms such as:

  • rough skin that turns red or brown in the sun
  • a bright red tongue
  • vomiting
  • constipation or diarrhea
  • fatigue
  • aggressive, paranoid, or suicidal behavior
  • hallucinations

Which foods contain vitamin B3?

Food sources of vitamin B3 include:

  • meat, including poultry, beef, pork, and fish
  • some nuts, legumes, and grains
  • fortified breads and cereals

Vitamin B9, also called folate, occurs naturally in foods. Folic acid is the synthetic form, often found in fortified, processed foods.

Vitamin B9 deficiency is rare in the United States and has decreased since 1998. This is when the Food and Drug Administration made it a requirement that food companies add folic acid to enriched grain foods, such as:

  • bread
  • flour
  • cornmeal
  • pasta
  • rice

Most people in the United States eat these foods.

Low levels of vitamin B9 can result in the following symptoms:

  • megaloblastic anemia, which causes weakness
  • fatigue
  • trouble concentrating
  • irritability
  • headache
  • heart palpitations
  • shortness of breath
  • open sores in the mouth
  • changes in skin, hair, or fingernail color

Pregnant people with a folate deficiency have a higher risk of their child being born with neural tube defects, such as spina bifida.

However, animal studies have found that too much supplemental folic acid during pregnancy may also lead to offspring developing neurological problems.

Which foods contain vitamin B9?

Along with foods fortified with folic acid, natural food sources of folate include:

  • beef liver
  • asparagus
  • brussels sprouts
  • dark green leafy vegetables, including spinach and mustard greens
  • oranges and orange juice
  • beans, including kidney beans
  • peas, including black-eyed peas

The best way to prevent a deficiency in B vitamins is to eat a well-balanced diet, including:

  • lean proteins
  • whole grains
  • fruits and vegetables

If you suspect you may have a vitamin B deficiency, speak with a healthcare professional. They might perform a physical exam and order blood tests to provide a diagnosis.

In some cases, they may recommend taking vitamin B supplements. The risk of side effects is lower than other nutrients because B vitamins are water-soluble, but they’re still possible.

What happens when your vitamin B is low?

Symptoms common to all vitamin B deficiencies may include fatigue, nausea, muscle weakness, and skin changes. Vitamin B12 and B9 deficiencies may lead to anemia since they’re essential in red blood cell production.

What does B12 deficiency feel like?

Vitamin B12 deficiency may cause tiredness, headaches, irritability, heart palpitations, shortness of breath, and numbness, tingling, and weakness.

How do you fix vitamin B12 deficiency?

Eating a well-balanced diet could help increase your levels of vitamin B12. This may include eating meat, dairy products, eggs, and fortified foods. Vitamin B12 supplements may also help.

There are eight types of vitamin B, each with a unique function in the body. Deficiencies in each vitamin may cause different symptoms.

Most people can get all the nutrients they need, including B vitamins, by eating a varied diet of lean proteins, grains, fruits, and vegetables.