A balanced, whole food diet gives the body more than adequate amounts of vitamins and minerals, it needs to function. However, there is a good probability that your body is lacking in important nutrients. This could be ascertained to your age, health conditions, lifestyle, and food choices (vegan, vegetarians, non-vegetarians, etc).

You may likely be Vitamin and Mineral deficient, if you come across the following symptoms more often:

  • Fatigue
  • Hair Loss
  • Nausea
  • Cracks at corners of your mouth
  • Weakness
  • Red or scaly rash
  • Digestive Upsets
  • Poor memory
  • Loss of appetite
  • Muscle cramps
  • Insomnia
  • Tingling, prickling or numbness in your hand

This screening measure cannot make a professional diagnosis but helps determine whether you have B complex and mineral deficiency that needs attention. If you identify any of these symptoms, consult your physician for final diagnosis before taking any medicine containing multivitamins/ multi-minerals.


All the different B Vitamins work together to support overall well-being by promoting energy metabolism and energy release.

All B vitamins, when activated, are important coenzymes in the production of ATP within the mitochondria. B vitamins thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cyanocobalamin (B12) constitute family of B-Complex nutrients that help convert the food you eat into cellular energy that fuels many of your body's chemical reactions. The B-complex vitamins and other micro-nutrients together contribute to a wide range of crucial functions. These include energy metabolism - converting food into energy, combating fatigue, maintaining a healthy nervous system, maintaining healthy psychological function, homocysteine metabolism and the support of other metabolic processes, cardiovascular health, creating and sustaining blood cells, the support of the immune system and maintaining healthy skin and other membranes.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Helps in conversion of carbohydrates into energy within the cell (plays a key role in metabolism), promotes a healthy nervous system and heart function.

Food sources: Sunflower seeds, asparagus, lettuce, mushrooms, black beans, lentils, spinach, peas, brinjal, tomatoes, tuna, whole wheat, soybeans, peanuts and dairy products.

Deficiency: Symptoms include burning feet, weakness in extremities, rapid heart rate, swelling, anorexia, nausea, fatigue and gastrointestinal problems.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Converts carbohydrates into energy, helps in red blood-cell production.

Food sources: Milk and dairy products, green leafy vegetables, legumes, nuts, eggs, lean meats, fortified breads and cereals, almonds, soybeans, mushrooms and whole wheat.

Deficiency: Symptoms include cracks, fissures and sores at corner of mouth and lips, dermatitis, conjunctivitis, photophobia, glossitis of tongue, anxiety and loss of appetite, and fatigue.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Helps body convert food into energy; promotes healthy skin, nerves and digestion.

Food sources: Green leafy vegetables, asparagus, corn, potato, mushrooms, red meats, poultry, fish, peanuts, legumes, dairy products and almonds.

Deficiency: Symptoms include dermatitis, diarrhoea, dementia, and stomatitis.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Helps metabolize food; aids in red blood cell production.

Food sources: Lean beef, eggs, milk, sweet potatoes, broccoli, cabbage, cauliflower, yeast, whole grains, legumes, lentils, avocado, sunflower seeds and strawberries.

Deficiency: Very unlikely. Only in severe malnutrition may one notice tingling of feet.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Helps metabolize protein, aids in brain function and red blood cell production.

Food sources: Whole wheat, brown rice, green leafy vegetables, sunflower seeds, potato, banana, spinach, tomatoes, avocado, walnuts, peanut butter, fish, bell peppers and chicken meat.

Deficiency: Symptoms include glossitis, stomatitis, dermatitis (all similar to vitamin B2 deficiency), nervous system disorders, sleeplessness, confusion, nervousness, depression, irritability, interference with nerves that supply muscles and difficulties in movement of these muscles, and anemia.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Promotes cell production and maintenance, decreases risk of birth defects, helps in maintaining healthy liver and healthy skin, hair, and eyes, helps smooth functioning of the nervous system.

Food sources: Dark green leafy vegetables, citrus fruit, whole grains, liver and legumes.

Deficiency: Anaemia, leukopenia, thrombocytopenia, weakness, weight loss, cracking and redness of tongue and mouth and diarrhoea. In pregnancy there is a risk of low birth weight and preterm delivery.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


Function: Aids in red blood cell production, helps maintain nervous system and helps in production of energy from food.

Food sources: Animal products including milk, eggs and poultry.

Deficiency: Symptoms include pernicious anemia, concentration loss and sprue.

Content Reference: Vitamin and Mineral Requirments in Human Nutrition | WHO | 1998


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