Core Points - Vitamin B is a collective term for a family of essential nutrients that play unique physiological roles in the body [1] - Deficiency in any B vitamin can lead to various health issues, highlighting the importance of a balanced diet [1] Group 1: Vitamin B Types and Deficiencies - Vitamin B1 deficiency can lead to beriberi, characterized by lower limb neuropathy and potentially severe complications [2] - Vitamin B2 deficiency can cause angular cheilitis, cheilitis, scrotitis, and eyelid inflammation [3] - Vitamin B3 deficiency can result in pellagra, with symptoms including dermatitis, diarrhea, and dementia [5] - Vitamin B5 deficiency may lead to fatigue, loss of appetite, and nausea [7] - Vitamin B6 deficiency can cause peripheral neuropathy, cheilitis, glossitis, seborrheic dermatitis, and microcytic anemia [9] - Vitamin B9 deficiency can lead to megaloblastic anemia and birth defects during pregnancy [12] - Vitamin B12 deficiency can result in megaloblastic anemia, particularly in individuals with absorption issues or long-term vegetarians [13] Group 2: Sources of B Vitamins - Vitamin B1 can be found in legumes, seeds, yeast, animal organs, and lean meats [2] - Vitamin B2 is abundant in dairy products, meats, eggs, and liver [4] - Vitamin B3 sources include yeast, meats, liver, grains, and legumes [6] - Vitamin B5 is present in chicken, beef, liver, grains, potatoes, and tomatoes [8] - Vitamin B6 can be sourced from liver, fish, meats, whole grains, nuts, legumes, egg yolks, and yeast [10] - Vitamin B9 is rich in green leafy vegetables, fruits, yeast, and liver [12] - Vitamin B12 is primarily found in animal products, with yeast and liver being rich sources [13] Group 3: Supplementation and Dietary Recommendations - A balanced diet typically provides sufficient B vitamins, and supplementation is generally unnecessary for those with a varied diet [14] - Certain populations may require supplementation under medical guidance, including those with poor dietary habits, substance abuse issues, special physiological conditions, or certain diseases [15] - It is advised against indiscriminate supplementation of B vitamins, as a balanced diet usually prevents deficiencies [16]