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VITAMIN

__Function__: Thiamin (also called vitamin B1) helps in conversion of the food we eat into the energy we need. Thiamin is important for the metabolism, growth, development, and cellular function in our body.

__Food sources:__ Thiamin is mostly found in whole grains, cereals, rice, meat and fish. Seeds, nuts and legumes such as soybeans are also a rich source of Thiamin.


__Deficiency:__ Thiamin deficiency results in loss of weight and appetite, confusion, memory loss, muscle weakness,tingling and numbness in the feet & hands and heart problems.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/Thiamin-Consumer/](https://ods.od.nih.gov/factsheets/Thiamin-Consumer/)

__Function:__ Riboflavin (also called vitamin B2) ensures the growth, development, and function of the cells in your body. It also converts our food into the needed energy.

__Food sources:__ A diverse variety of food contains Riboflavin. Some of them are eggs, meats, low-fat milk, Green vegetable, Fortified cereals, bread, and grain products

__Deficiency:__ Skin cracks, sores at corner of mouth and lips, hair loss, sore throat, liver disorders, and problems with your reproductive and nervous systems are caused due to Riboflavin deficiency.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/ ](https://ods.od.nih.gov/factsheets/Riboflavin-Consumer/)

__Function:__ Niacin (also called vitamin B3) transforms the food you eat into the energy. Apart from cellular function, it also ensures healthy skin and proper digestion.

__Food sources:__ Animal foods, such as poultry, and fish, nuts, legumes, and grains. Fortified breads and cereals.

__Deficiency:__ Symptoms include dermatitis, diarrhoea, dementia, and stomatitis.

Pellagra, marked by skin rashes,A bright red tongue, Vomiting, constipation, or diarrhea. Mental illness like depression, Headaches, fatigue or hallucinations.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/Niacin-Consumer/](https://ods.od.nih.gov/factsheets/Niacin-Consumer/)

__Function:__ Pantothenic acid (also called vitamin B5) metabolizes your food and is important for making and breaking down fats.

__Food sources:__ Beef, poultry, seafood, and meats, dairy products, Vegetables such as mushrooms (especially shiitakes), avocados, potatoes, and broccoli, Whole grains, Peanuts, sunflower seeds, and chickpeas.

__Deficiency:__ It’s rare to have any side effects due to this deficiency but if there are any, it can cause numbness and burning of the hands and feet, headache, fatigue, restlessness, nausea, and loss of appetite.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/](https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/)

__Function:__ Present naturally in most sources Vitamin B6, helps in more than 100 enzyme reactions involved in metabolism. Helps in brain development during pregnancy, infancy as well as immune function.

__Food sources:__ Poultry, fish, and organ meats, all rich in vitamin B6. Potatoes and other starchy vegetables, fruit (other than citrus).

__Deficiency:__ A range of symptoms, including anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other rare symptoms are depression, confusion, and a weak immune system.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/](https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/)

__Function:__ Folate also known as vitaminB9is needed to make DNA and other genetic material. It is also important for your cell division.

__Food sources:__ Meat liver, dark green leafy vegetables, fruits and fruit juices (especially oranges and orange juice), nuts, beans, and peas.

__Deficiency__: Anemia is caused due to folate deficiency, resulting in weakness, fatigue, trouble concentrating, irritability, headache, heart palpitations, and shortness of breath. Folate deficiency can also increase the risk of having a premature or low birth weight baby.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/Folate-Consumer/](https://ods.od.nih.gov/factsheets/Folate-Consumer/)

__Function:__ Body’s nerves and blood cells stay healthy due to Vitamin B12 and help make DNA,  the genetic material in all cells.


__Food sources:__ Meat liver, fish, meat, poultry, eggs, milk, and other dairy products,contain vitamin B12.

__Deficiency:__ Tiredness, weakness, constipation, loss of appetite, weight loss, and anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur.
 

Source: U.S. Department of Health & Human Services 
[https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/ ](https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/)

B VITAMINS

Vitamin B complex supplement tablets their benefits and side effects on the body.

B VITAMINS

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