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Vitamin Deficiency Symptoms Chart
Vitamin B appears to help relieve stress. There are probably enough B group vitamins in most of the food that we eat, but if you want to look into natural alternatives for better health then consult your doctor or natro-path for advice on taking this vitamin.
B vitamins are important to emotional and neurological health. If you take supplemental B complex with your regular multi-vitamin/mineral, you should take a combination with extra C; this helps your body to metabolize the B vitamins better. Vitamin Deficiency Symptoms Chart
Please see the following vitamins chart for your reference:
|Vitamin B1|| B1 promotes growth; stimulates brain action; indespensable for the health of the entire nervouse system; prevents fatigue and increases stamina; -my favourite - prevents edema and fluid retention, also aids in digestion and metabolism
||100mg/ day||Wheat germ, liver, pork, whole & enriched grains, dried beans||A deficiency of B1 can result in fatigue, irritability, memory lapses, insomnia, loss of appetite, and stomach upset.|
|Vitamin B2||Processes amino acids and fats. Also activates vitamin B-6 and folic acid.||25mg/ day||Dairy products, green leafy vegetables (like spinach), whole & enriched grains||A deficiency can cause symptoms of depression. People at risk include women who take oral contraceptives and those in the second trimester of pregnancy.|
|Vitamin B3||Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps maintain a healthy skin, tongue & digestive system.||50mg/ day||Meat, poultry, fish, nuts, whole & enriched grains, dried beans||A deficiency of this vitamin can cause depression. Left untreated, it can lead to psychosis and dementia. Symptoms of a deficiency include agitation, anxiety, and mental lethargy.|
|Vitamin B5|| B5 protects against most physycal and mental stresses, increases vitality, can help against premature aging.
||100mg/ day||Lean meats, whole grains, legumes|| Deficency cause chronic fatigue, greying/ loss of hair, mental depression, irritability, dizziness, muscular weakness, stomach distress and constipation.
|Vitamin B6||The principle vitamin for processing amino acids. Also helps convert nutrients into energy.||200mg/ day||Fish, poultry, lean meats, whole grains|| deficiencey symptoms are; nervousness, eczma, insomnia,irritability, migraine
|Vitamin B12||Maintains healthy nervous system and assists with blood cell formation.||25 mcg/ day||Liver, lean meat, fish and poultry, eggs, dairy products||Pernicious anemia and nervous system disorders.|
|Biotin||Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.||150 mcg/ day|| Deficiency may cause eczma, dandruff, hair loss, skin disorders, loss of appetite, extreme fatigue, confusion, mental depression,, drowsiness, and hallucinations.
Foods rich in folate include:
Dark green leafy vegetables
Enriched grain products, such as bread, cereal, pasta and rice
Fruits and fruit juices
Foods rich in vitamin B-12 include:
Fortified foods, such as breakfast cereals
Milk, cheese and yogurt
Red and white meats and shellfish
Foods rich in vitamin C include:
Citrus fruits and juices
Most adults need these daily dietary amounts of the following vitamins:
Vitamin B-12 — 2.4 micrograms (mcg)
Folate or folic acid — 400 mcg
Vitamin C — 75 to 90 milligrams
Vitamins and depression What is the relationship between the Vitamins and Depression? There are a variety of vitamin deficiencies that can lead to depression symptoms. Correcting deficiencies, when present, often relieves depression
B-Vitamin Problems May Cause Depression in Some. The first clinical effects of insufficient vitamin B complex are mood changes, insomnia, changes in appetite, sugar carving and impaired drug metabolism. As a group, the B vitamins plays an important role both in alleviating depression and in relieving the anxiety and restlessness which often accompanies it.
See the chart to know effects of various vitamins and minerals deficiency in depression See the chart which explains in a nutshell the benifits, deficiency effects, source and daily dosage of the B Vitaimin family.
Vitamin B1 and its deficiency leading Depression Vitamin B1 is essential for nerve stimulation and for metabolism of carbohydrates to give brain energy as well as body energy. Deficiency symptoms include mood disorders, anxiety, insomnia, restlessness, night terror etc.
Vitamin B - B2 and its deficiency leading Depression Although this vitamin itself has not generally associate with emotional states, researchers find that diets restricted only in riboflavin produce adverse personality changes, including aggressive personality alterations.
Vitamin B3 Vitamin B deficiency has been associated with depression ans anxiety. It helps in irritability and other mental disturbances.
Vitamin B - B5 Vitamin B5 is active in the formation of the neurotransmitter acetylcholine, which can be involved in some depression. A deficiency can caues depression, fatigue and allergies.
Vitamin B6 Vitamin B6 has a major importance in regulating your mood disorders and is the most implicated of all the vitamins in the cause and treatment od depression.
Vitamin B12 and its deficiency leading depression The mental changes caused by deficiency of Vitamin B12 can raise from difficulty in concentrating or remembering, mental fatigue and low moods, to a severe depression, intense agitation etc.