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Pharmacists from Retail Pharmacy at Changi General Hospital​, a member of the SingHe​alth​ group, ​explain the best food sources of vitamin b and the signs of vitamin b deficiency.

Best food sources of vitamin B

Get all eight B vitamins ​from a variety of foods:

  1. Whole grains (brown rice, barley, millet)
  2. Meat (red meat, poultry, fish)
  3. Eggs and dairy products (milk, cheese)
  4. Legumes (beans, lentils)
  5. ​Seeds and nuts (sunflower seeds, almonds)
  6. Dark, leafy vegetables (broccoli, spinach, kai lan)
  7. Fruits (citrus fruits, avocados, bananas)

Signs of vitamin B deficiency

The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:

Vitamin B6 deficiency:

  1. Anaemia
  2. Skin disorders such as seborrheic dermatitis
  3. Inflammation of the mouth (oral ulcers)
  4. Soreness and cracks at the corners of the mouth, chapped lips
  5. Tingling or numbness in hands and feet
  6. Irritability, confusion and depression

Vitamin B9 deficiency (folate or folic acid):

  1. Anaemia
  2. Increased risk of birth defect (in pregnancy)
  3. Mood changes (irritability, forgetfulness)
  4. Sore mouth and diarrhoea

Vitamin B12 deficiency

  1. Anaemia
  2. Tingling or numbness in hands and feet
  3. Memory lapses
  4. Mood changes (mental confusion, agitation)
  5. Unsteadiness and poor muscle coordination

While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.

References:
Harvard Medical​​ School
Mayo Clinic
Health Promotion Board Singapore
​U.S. National Institutes of Health

Want to know why vitamin B is good for you? Click on the previous page!

Ref. T12​