5 February 2024

Vitamin B12, also known as cobalamin, is a water-soluble vitamin that plays a critical role in various bodily functions. It is essential for the formation of red blood cells, neurological function, and DNA synthesis. Vitamin B12 is primarily found in animal-derived foods such as meat, fish, eggs, and dairy products. It is absorbed in the small intestine with the help of intrinsic factor, a protein produced by the stomach. Vitamin B12 deficiency can lead to megaloblastic anemia, characterized by fatigue, weakness, and neurological symptoms such as numbness and tingling in the extremities. Prolonged deficiency can result in irreversible nerve damage. Supplementation of vitamin B12 is necessary for individuals following strict vegetarian or vegan diets, as plant-based foods generally lack sufficient levels of this vitamin. Regular intake of vitamin B12 through diet or supplements is crucial for maintaining overall health and preventing deficiency-related complications. Requierment : Functions : Vitamin B12, a crucial nutrient, supports various bodily functions. It aids in red blood cell formation, ensuring oxygen transport and preventing anemia. Moreover, B12 is vital for maintaining the central nervous system’s health, contributing to nerve function and signal transmission. Together with other B vitamins, B12 facilitates neurotransmitter production, influencing mood regulation and potentially aiding in depression management. Additionally, B12 assists in the utilization of folic acid, another B vitamin essential for DNA synthesis and red blood cell formation. Its role in fertility maintenance underscores its importance in reproductive health. Deficiency in vitamin B12 can lead to anemia, neurological complications, and mood disorders. Hence, ensuring adequate intake of vitamin B12-rich foods or supplements is crucial for overall health, including fertility, neurological function, mood regulation, and the utilization of other vital nutrients like folic acid. Deficiency : Vitamin B12 deficiency leads to anemia due to inadequate intake or absorption issues. Malabsorption can result from conditions like colitis, celiac disease, low stomach acid, bacterial overgrowth, or gastrointestinal surgery. B12 deficiency may take years to manifest since the body stores it, up to 10 milligrams, with minimal excretion. Symptoms include anemia, memory loss, abnormal gait, nerve damage, reduced reflexes, hallucinations, vision disturbances, and digestive problems. Anemia arises from B12’s role in red blood cell formation, impacting oxygen transport. Nerve damage occurs due to B12’s involvement in maintaining nerve sheaths and neurotransmitter synthesis. Early diagnosis and treatment are critical to prevent irreversible nerve damage and severe health complications. Dietary supplements or B12 injections are common treatments. Understanding risk factors and symptoms aids in timely intervention, particularly for individuals with predisposing conditions or dietary restrictions. Consulting healthcare providers helps identify underlying causes and develop effective management strategies. Food sources : Vegetarian Sources : A. Mussels: 24.0 mcg B. Guava: 0.6 mcg Non-Vegetarian Sources (per 100 grams) : A. Liver (Chicken): 60.9 mcg B. Egg Yolks: 1.5 mcg C. Fish: 19 mcg D. Cheese: 3.3 mcg Supplements : Over Dosage : Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is generally considered safe even at doses significantly higher than the Daily Recommended Intake (DRI) of 2.0 to 2.6 micrograms for adults. Research suggests that vitamin B12 can be safely taken at doses up to ten thousand times the DRI without causing adverse effects. This high tolerance is attributed to the body’s efficient mechanisms for absorbing and utilizing vitamin B12, as well as its ability to store excess amounts in the liver for future use. Moreover, vitamin B12 is excreted in the urine if consumed in excess, reducing the risk of toxicity. However, while B12 is generally well-tolerated, individuals with certain medical conditions or those taking medications should consult with a healthcare professional before significantly increasing their intake to ensure safety and appropriateness based on their specific health needs and circumstances. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.

Vitamin B9, also known as folate or folic acid, is a water-soluble vitamin that plays a crucial role in various bodily functions, particularly in cell division and DNA synthesis. It is essential for the formation of red blood cells and for the proper development of the fetal neural tube during pregnancy, which helps prevent birth defects. Folate is found naturally in foods such as leafy greens, legumes, citrus fruits, and fortified grains. Additionally, it is available as a dietary supplement and is often added to processed foods. A deficiency in vitamin B9 can lead to megaloblastic anemia, which is characterized by tiredness and weakness due to the body’s inability to produce enough healthy red blood cells. Pregnant women are especially at risk for complications associated with folate deficiency. Supplementation of folic acid is recommended for women of childbearing age to reduce the risk of neural tube defects in newborns. Adequate intake of vitamin B9 is vital for overall health and wellbeing. Requierment : Functions : Folic acid, a vital B vitamin, collaborates with vitamin B12 to foster red blood cell production, crucial for averting megaloblastic anemia, a condition marked by improperly formed blood cells. Its synergy with vitamin B12 extends to facilitating cell division and the synthesis of RNA and DNA, fundamental for cellular growth and repair. Particularly during pregnancy, adequate folic acid levels are imperative, shielding against neural-tube defects and congenital abnormalities. Studies emphasize the efficacy of folic acid supplementation in preventing spina bifida. Beyond prenatal care, folic acid contributes to cardiovascular health by reducing homocysteine levels, thus mitigating heart disease risk. Furthermore, it supports overall well-being by maintaining the integrity of skin, nails, nerves, mucous membranes, hair, and blood. Embracing folic acid as a supplement not only safeguards against anemia and birth defects but also fosters holistic health across various bodily systems. Deficiency : Folic acid deficiency manifests through various symptoms such as impaired cell division, anemia, headache, loss of appetite, diarrhea, fatigue, paleness, insomnia, and an inflamed, red tongue. This deficiency is particularly prevalent among individuals with gastrointestinal or malabsorption disorders, women consuming oral contraceptives, pregnant women not taking vitamin supplements, alcoholics, and teenagers with poor dietary habits. Folic acid, a crucial B vitamin, plays a vital role in DNA synthesis, red blood cell formation, and neurological function. Insufficient folic acid compromises these processes, leading to a range of symptoms affecting different bodily systems. Anemia results from impaired red blood cell production, while neurological symptoms like fatigue and insomnia stem from disrupted neurotransmitter synthesis. The inflamed, red tongue, known as glossitis, reflects tissue inflammation due to inadequate folate levels. Timely recognition and supplementation of folic acid are essential to prevent and address deficiency-related complications and improve overall health. Food sources : Vegetarian Sources : A . Leafy green vegetables (per 100 grams) : B. Papaya: 115 mcg C. Avocado: 81 mcg D. Broccoli: 63 mcg E. Chickpeas: 180mcg F. Kidney Beans: 140 mcg Non-Vegetarian Sources (per 100 grams) : A. Chicken liver: 300 mcg B. Eggs: 47 mcg Supplements : Over Dosage : Folic acid is generally regarded as safe for consumption, but caution is warranted regarding its potential to mask symptoms of vitamin B12 deficiency when taken in high doses. While folic acid supplementation is beneficial for various health concerns, excessive intake might obscure the manifestations of B12 deficiency, which could lead to delayed diagnosis and treatment of this condition. Vitamin B12 deficiency can cause serious neurological and hematological complications if left untreated. Therefore, individuals who suspect or are at risk of B12 deficiency should seek guidance from a qualified healthcare provider before initiating a folic acid supplementation regimen. Consulting a knowledgeable health professional ensures that appropriate assessments are conducted to ascertain the individual’s nutritional status and determine the most suitable course of action, which may involve B12 supplementation alongside or instead of folic acid to address any deficiencies effectively while mitigating potential risks. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.

Vitamin B7, also known as biotin, is a water-soluble vitamin that serves as a coenzyme in various metabolic processes in the body. It plays a crucial role in the metabolism of carbohydrates, fats, and proteins, helping to convert them into energy. Biotin is particularly important for the synthesis of fatty acids and in maintaining healthy skin, hair, and nails. Furthermore, biotin contributes to the regulation of gene expression and plays a role in cell signaling pathways. It also aids in the production of glucose and supports the function of enzymes involved in amino acid metabolism. Good dietary sources of vitamin B7 include eggs, nuts, seeds, meat, fish, dairy products, and certain vegetables like sweet potatoes and spinach. Biotin deficiency is rare but can lead to symptoms such as hair loss, skin rash, and neurological symptoms. However, it can be supplemented orally to manage deficiencies. Requierment : Functions : Biotin, a water-soluble B vitamin, serves essential roles in the body. Its primary functions include aiding the metabolism of fats, carbohydrates, and proteins, crucial for energy production and cellular growth. Additionally, biotin facilitates the utilization of other B vitamins, supporting overall metabolic processes. Notably, biotin has shown promise in managing blood sugar levels in individuals with both insulin-dependent and non-insulin-dependent diabetes. Research suggests that biotin supplementation may help lower and regulate blood glucose levels, offering potential benefits for diabetic individuals in managing their condition. By supporting metabolism and contributing to glucose regulation, biotin plays a significant role in maintaining overall health and metabolic balance. Including biotin-rich foods such as eggs, nuts, seeds, and certain vegetables can help ensure adequate intake of this important vitamin. Deficiency : Biotin deficiency manifests through various symptoms including depression, hair loss, high blood sugar, anemia, loss of appetite, insomnia, muscle cramps, nausea, and a sore tongue. While biotin deficiency is rare due to intestinal production and availability in many foods, long-term antibiotic use can hinder biotin production, leading to deficiency. Moreover, regular consumption of raw egg whites, which contain avidin, inhibits biotin absorption and may cause deficiency symptoms. Notably, infants may develop seborrheic dermatitis due to low biotin levels, although its correlation in adults is uncertain. Given biotin’s crucial role in metabolism and cellular processes, maintaining adequate levels through dietary sources like egg yolk, nuts, seeds, and whole grains, or supplementation, is vital for overall health and wellbeing. Awareness of potential deficiency causes aids in prevention and prompt management of symptoms. Food sources : Vegetarian Sources : A. Sweet Potatoes: 4 mcg B. Yeast: 35 mcg Non-Vegetarian Sources (per 100 grams) : A. Cooked Chicken Liver: 20 mcg B. Egg: 50 mcg Supplements : Over Dosage : Biotin, a water-soluble vitamin, is generally safe and nontoxic even in excessive amounts. The body efficiently excretes excess biotin through urine, minimizing the risk of adverse effects. However, individuals with diabetes who take insulin may require caution when supplementing biotin. High doses of biotin, exceeding 4 milligrams daily, can interfere with certain laboratory tests used to monitor diabetes, potentially leading to inaccurate results. Consequently, people with diabetes who take insulin may need to adjust their insulin dosage under medical supervision if they are supplementing with biotin. It’s essential for individuals with diabetes to work closely with their healthcare providers to monitor their condition and ensure appropriate management. Medical supervision helps mitigate potential risks associated with biotin supplementation and ensures that diabetes management remains effective and accurate. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in various bodily functions. It is essential for metabolism, particularly in the breakdown and utilization of proteins, carbohydrates, and fats. Vitamin B6 is also involved in the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which regulate mood, sleep, and cognitive function. This vitamin contributes to the production of red blood cells and supports the immune system by aiding in the formation of antibodies. It also helps maintain normal nerve function and is necessary for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Good dietary sources of vitamin B6 include poultry, fish, nuts, seeds, bananas, avocados, and fortified cereals. A deficiency in vitamin B6 can lead to symptoms such as anemia, dermatitis, confusion, and weakened immune function. However, excessive intake of vitamin B6 supplements can cause nerve damage over time, so it’s important to maintain balanced intake levels. Requierment : Functions : Vitamin B6, also known as pyridoxine, plays a crucial role in various bodily functions. Its primary function involves facilitating the release of energy from food through metabolism and supporting the proper functioning of over sixty enzymes. Additionally, it promotes a robust immune system, aids in cell multiplication, and contributes to the production of genetic material called nucleic acid. The brain contains significant concentrations of pyridoxine, which has led to its application in treating depression and maintaining brain function. Furthermore, vitamin B6 is indispensable for the formation of red blood cells, protein metabolism, and absorption. Its presence is essential for synthesizing antibodies vital for the immune system’s defense mechanisms. Overall, vitamin B6 is integral to numerous physiological processes, ensuring the body’s proper functioning and vitality, and its deficiency can lead to various health issues affecting metabolism, immunity, and mental health. Deficiency : Pyridoxine deficiency, a condition resulting from inadequate intake or absorption of vitamin B6, often manifests alongside deficiencies in other B complex vitamins. The symptoms associated with pyridoxine deficiency encompass a range of physiological and neurological disturbances. Weakness, inflamed tongue and mouth, sleeplessness, and depression are common indicators, reflecting the vitamin’s role in various metabolic pathways crucial for energy production and neurotransmitter synthesis. Confusion, inflammation of mucous membranes, and nerve problems in the extremities further underscore the systemic impact of B6 deficiency. Pyridoxine plays a pivotal role in amino acid metabolism, neurotransmitter synthesis, and nerve function, hence its deficiency can disrupt multiple physiological processes. Addressing pyridoxine deficiency typically involves dietary supplementation or consumption of B6-rich foods such as poultry, fish, bananas, and fortified cereals. Timely recognition and treatment are essential to prevent the progression of symptoms and mitigate potential long-term complications associated with vitamin B6 deficiency. Food sources : Vegetarian Sources : A . Leafy green vegetables (per 100 grams) : B. Sunflower Seeds: 1.3 mg C. Bananas: 0.5 mg D. Avocado: 0.4 mg E. Chickpeas: 0.7 mg F. Hazelnuts: 0.7 mg Non-Vegetarian Sources (per 100 grams) : A. Chicken Breast: 0.6mg B. Turkey Breast: 1.0 mg Supplements : Over Dosage : Pyridoxine, also known as vitamin B6, is crucial for various bodily functions, including nerve function, protein metabolism, and red blood cell formation. However, excessive intake, typically over 200 milligrams daily for an extended duration, can lead to adverse effects. When consumed excessively, pyridoxine may result in sensory neuropathy, characterized by loss of sensation in the hands and feet. This condition arises due to pyridoxine’s ability to affect nerve function, potentially leading to nerve damage and impaired signaling. Consequently, individuals may experience tingling, numbness, or difficulty sensing touch in their extremities. Furthermore, excessive pyridoxine intake may disrupt coordination and balance, causing difficulty in walking. These symptoms can significantly impact daily life and necessitate medical intervention. Therefore, while pyridoxine is essential for health, it’s important to adhere to recommended dosages to avoid adverse effects and maintain optimal nerve function and overall well-being. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.

Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin that plays a crucial role in various physiological functions within the body. It is an essential nutrient required for the synthesis of coenzyme A (CoA), which is involved in numerous metabolic pathways, including the synthesis of fatty acids, cholesterol, and the production of energy from carbohydrates, proteins, and fats. Moreover, vitamin B5 contributes to the formation of red blood cells, hormone synthesis, and the maintenance of a healthy digestive tract. It also aids in the proper functioning of the nervous system and supports the body’s ability to cope with stress. Food sources rich in vitamin B5 include meat, poultry, fish, eggs, dairy products, legumes, whole grains, nuts, and seeds. While deficiencies in vitamin B5 are rare due to its widespread availability in various foods, inadequate intake may lead to symptoms such as fatigue, irritability, numbness, and digestive issues. Supplementation is sometimes used to address specific deficiencies or health conditions under medical supervision. Requierment : Functions : Pantothenic acid, commonly known as vitamin B5, is a vital component of the vitamin B complex, playing multiple essential roles in the body’s metabolism. One of its primary functions is facilitating the conversion of proteins, carbohydrates, and fats into energy, a process crucial for the body’s functioning and vitality. Additionally, vitamin B5 contributes to the synthesis of hormones and antibodies, key elements in maintaining hormonal balance and immune function. Renowned as an “antistress” vitamin, vitamin B5 is credited with alleviating symptoms of depression and anxiety, potentially due to its involvement in neurotransmitter synthesis and stress hormone regulation. Moreover, pantothenic acid collaborates with other B vitamins such as B1, B2, and B3 to generate ATP, the primary energy currency of cells. Found abundantly in various foods including meat, dairy, whole grains, and legumes, vitamin B5 deficiency is rare but can manifest as fatigue, digestive disturbances, and neurological symptoms. Ensuring an adequate intake of vitamin B5 through a balanced diet is essential for optimal health and vitality. Deficiency : Pantothenic acid deficiency manifests through various symptoms, including nausea, numbness of the extremities, muscle cramps, and stomach pain. As a vital component of coenzyme A, pantothenic acid is essential for numerous metabolic processes, including energy production and fatty acid synthesis. While the deficiency is rare due to its presence in many foods, its small quantities in the diet can be undermined by cooking processes, which may destroy the nutrient. Pantothenic acid-rich foods include meats, poultry, fish, eggs, dairy products, legumes, whole grains, nuts, and seeds. However, inadequate intake or absorption issues can lead to deficiency symptoms. Nausea and stomach pain may arise due to disruptions in digestive processes, while numbness and muscle cramps result from compromised nerve function and energy metabolism. Monitoring dietary intake and ensuring adequate consumption of pantothenic acid-rich foods can help prevent deficiency-related symptoms and maintain overall health. Food sources : Vegetarian Sources : A . Leafy green vegetables (per 100 grams) : B. Avocado: 1.4 mg C. Broccoli: 0.7 mg D. Sunflower seeds: 7.1mg E. Sweet potatoes: 0.7 mg F. Peanuts: 1.2 mg G. Pumpkin seeds: 1.5 mg Non-Vegetarian Sources (per 100 grams) : A. Chicken Breast: 5.3 mg B.Eggs: 1.4 mg Supplements : Over Dosage : Pantothenic acid, or vitamin B5, is generally considered safe when taken at suggested supplemental doses, typically ranging from 5 to 10 milligrams per day for adults. At these levels, adverse effects are rare, and the vitamin is well-tolerated by most individuals. However, when taken in very high doses, usually several grams per day, pantothenic acid may lead to gastrointestinal issues such as diarrhea. Excessive intake of pantothenic acid overwhelms the capacity of the intestines to absorb it, leading to an osmotic effect where water is drawn into the intestines, resulting in loose stools or diarrhea. This typically occurs when individuals take megadoses of vitamin B5 for extended periods. It’s important to adhere to recommended dosages unless otherwise directed by a healthcare professional, as excessive intake of any vitamin can potentially lead to adverse effects. Consulting with a healthcare provider before starting any high-dose supplementation regimen is advisable to ensure safety and efficacy. Conclusion : So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.