Occurrence and main symptoms of deficiency

Vitamin B1 (thiamine) Vitamin B1 is found mainly in wheat germs, fresh sunflower seeds, soybeans and whole grain cereals. A vitamin B1 deficiency is usually due to malnutrition. In developing countries the typical thiamine deficiency disease beri-beri, caused by the consumption of husked rice, occurs.

Symptoms of vitamin B1 deficiency include muscle atrophy, neurological disorders and non-specific conditions such as fatigue, lack of concentration and loss of appetite. Vitamin B2 (riboflavin) Vitamin B2 is found in milk and dairy products. It is also found in green leafy vegetables, meat and whole grain cereals, for example.

In hypovitaminosis, for example, skin changes such as cracked skin occur. Vitamin B3 (Niacin) It is found in poultry, lean meat, fish, mushrooms, peanuts, dairy products and eggs. In case of a deficiency, unspecific symptoms such as loss of appetite, sleep disorders and lack of concentration are the main symptoms.

In addition, skin inflammation (dermatitis), diarrhoea (diarrhoea) and depression also occur. Vitamin B5 (pantothenic acid) Vitamin B5 is found in offal, nuts, fruit, vegetables and rice. A vitamin B5 deficiency manifests itself in nerve function disorders, impaired wound healing and a weakened immune system.

Vitamin B6 (pyridoxal) This vitamin is found in bananas, nuts, wholemeal products, green beans and potatoes, for example. A vitamin B6 deficiency is rare and manifests itself with nerve function disorders, anemia or intestinal problems such as diarrhea. Vitamin B7 or vitamin H (biotin) Vitamin B7 can be produced by our intestinal bacteria.

In addition, we absorb it for example by eating liver, egg yolk, nuts and all kinds of other foods. With a lack of vitamin B7 it comes for example to skin disturbances, muscle pain and fragile nails.Vitamin B9 (folic acid) This vitamin is found in green leafy vegetables and animal liver, for example. Hypovitaminosis manifests itself with anaemia.

Vitamin B12 (cobalamin) Humans have microorganisms in their intestines that produce vitamin B12. However, the quantity produced is not sufficient to cover the daily requirement. Also vegetable food cannot supply us in sufficient measure with Vitamin B12.

Food of animal origin, however, is well suited for the adequate supply of vitamin B12. A vitamin B12 deficiency manifests itself in anaemia and nerve dysfunction. The nerve dysfunctions associated with a vitamin B12 deficiency manifest themselves with sensations in the hands and feet and, at a later stage, even paralysis.

Vitamin C (ascorbic acid) Vitamin C is mainly found in citrus fruits, the acerola cherry, sea buckthorn berry, black currant and cabbage. If there is a deficiency of vitamin C over a longer period of time, this leads to scurvy. Scurvy manifests itself with a weakness of the connective tissue which leads to tooth loss, for example.

Vitamin A (retinoids) Vitamin A is found in plant and animal products. It is mainly found in yellow fruits and vegetables, such as carrots or pumpkin, and in liver products, fish, milk and eggs. Too little vitamin A intake is manifested, for example, by night blindness.

Vitamin D (Cholecalciferol) It is found mainly in liver, fatty fish, mushrooms, butter and egg yolk. With sufficient exposure to sunlight, however, the organism can produce sufficient amounts of vitamin D from cholesterol itself. Especially in the German (sunless) winter, however, a deficiency can occur, which in adults promotes the development of osteoporosis.

Vitamin E (Tocopherol) Particularly vegetable oils are rich at Vitamin E. Deficiency symptoms are extremely rare, since the storage is considerable. If it comes nevertheless once to an insufficient supply, then this is usually caused by an illness, which hinders the admission of fats in the intestine. Vitamin K (phylloquinone) Vitamin K is a component of green vegetables and cabbage, milk and dairy products, eggs and meat, but is also produced by intestinal bacteria. A deficiency, which rarely occurs in adults, leads to an increased tendency to bleed.