The B Vitamins Quiz: Are You Getting Enough From Your Diet?

Written By Jaclyn Graham

A Survey of Signs & Symptoms

The B-vitamins have many different functions  and so a deficiency of one or more can result in a spectrum of symptoms ranging from mild to severe. In most cases deficiency is mild and easily remedied with whole foods. In cases of poor nutrient intake for a long period of time, symptoms can become more significant and even difficult to distinguish from other underlying conditions so seeing a qualified healthcare provider becomes even more important.

The following questionnaire is designed to raise awareness about the importance of whole foods, and detect indicators for nutrient deficiency and is not a replacement for a visit with your Naturopathic Doctor. After you’re finished check out Your Top Foods for B-Vitamins!  If you are concerned about your nutrition, booking in with your Naturopathic Doctor is important to obtain a thorough assessment including potential blood tests and a nutrition analysis.

“This information is for educational purposes only. It does not constitute medical advice. Work with a qualified healthcare provider to decide which ones are important right now for your health and manageable, and which ones may be reserved for later. A consultation is recommended since your healthcare provider will also be able to adjust these suggestions specific for your needs and after a thorough assessment, as these suggestions are not a replacement for diagnosis or treatment. ”

Vitamin B1 (thiamine)

  • Swelling around eyes (puffiness)

  • Frequent blood shot eyes

  • Fatigue easily or abnormally tired

  • Loss of appetite or desire to eat

  • Irritability

  • Loss of strength of lower arms and legs

  • Hurt all over but can’t pinpoint area

  • Tenderness of calf muscles

  • Confusion and forgetfulness

  • Gastric distress (abdominal pains, indigestion), constipation

  • Alcohol abuse or dependency

  • Diastolic blood pressure over 90

  • Irregularities of heart beat

  • Told you have enlarged heart

  • Delayed or slow reflexes

  • Prickling sensation in lower extremities

  • Twitching eye muscles

  • Delayed or slow reflexes

  • Prickling sensation in lower extremities

    TOTAL (>4 = potential deficiency)


Vitamin B2 (riboflavin)

  • Cracks and sores in corners of mouth, sore lips

  • Red, sore shiny tongue

  • Swollen tongue

  • Eyes tire easily

  • Burning or itchy eyes

  • Light sensitivity of eyes

  • Feeling of grit or sand in eyes

  • Female - itchy vulva

  • Male - itchy scrotum

  • Muscle cramps in lower legs and feet

  • Scaling around nose, mouth, forehead, and ears

  • Oily skin and/or oily hair

  • “Whiteheads” on bridge of nose and under eyelids

  • Spells of dizziness

  • Excessive watering of eyes

  • Have or had cataracts

  • Lack of stamina and vigour

  • Unexplained weight loss

    TOTAL (>5 = potential deficiency)


Vitamin B3 (niacin)

  • Muscular weakness

  • Generally fatigued

  • Loss of appetite

  • Frequent diarrhea

  • Red skin across brows or under eyes

  • Frequent canker sores and/or bad breath

  • Insomnia, or difficulty with sleep

  • Hands and/or feet go numb

  • Irritable, easily upset

  • Hands and/or feet hot

  • Recurring headaches

  • Subject to constant stress, strain, tension

  • Deeply depressed mood

  • Memory loss

  • Dry, scaly patches where skin is exposed to sunlight

  • Burning sensation of tongue

  • Tongue is dark red and mouth is sore

  • Chronic skin inflammation

    TOTAL (>5= potential deficiency)


Biotin

  • Tongue often sore

  • Frequent skin inflammations

  • Insomnia, sleep disturbances

  • Poor appetite

  • Frequently nauseated

TOTAL (>1= potential deficiency)


Vitamin B5 (pantothenic acid)

  • Chronic stress and tension

  • Chronic headache

  • Physically/mentally overworked

  • Abnormally tired

  • Physically feel weak

  • Frequent colds and flus

  • Dizzy with standing up

  • Suffer from allergies

  • Loss of sensation in hands and feet

  • Frequent gastric distress

  • Have periods of deep depression

  • Abdominal cramps or pains

  • Chronic constipation

  • Confirmed low blood sugar

  • Diagnosed with arthritis

  • Attacks of vomiting

TOTAL (>4= potential deficiency)


Vitamin B6 (pyridoxine)

  • Ringing in ears

  • Sore lips, tongue, mouth

  • Thinning hair

  • Increased urination

  • Muscular weakness

  • Often nauseous or dizzy

  • Nervousness, Irritability, depression

  • Often confused

  • Painful joints of fingers/hands

  • Swollen hands, feet, ankles

  • Numbness and cramps in arms and/or legs

  • Confirmed low blood sugar

  • Convulsions, black-outs, or fainting spells

  • Use of oral contraceptives 

  • Eczema

  • Dental caries, cavities

  • Have or had kidney stones

  • Known high cholesterol

  • Juvenile acne

  • Frequent attacks of diarrhea

  • Urine sometimes has greenish tint

  • Burning sensations in feet

TOTAL (>5= potential deficiency)


Vitamin B12

  • Known to be anemic

  • Sore or weak arms/legs

  • Arms and shoulder pain

  • Sore tongue

  • Shooting pain in any part of the body

  • Loss of appetite

  • General muscular weakness

  • Inability to concentrate

  • Painful facial muscles

  • Hot and cold sensations

  • Loss of incentive in life

  • Difficulty walking (stumbling, shuffling)

  • Stammering 

  • Jerking sensations of limbs

TOTAL (>3= potential deficiency)


Folate/Folic acid

  • Early graying of hair

  • Inflammation of tongue

  • Alternating loose/hard stools

  • Easily fatigued

  • Chronically low energy

  • Shortness of breath

  • History of cleft palate

  • Spells of dizziness 

  • Use of oral contraceptives

  • Greyish brown pigmentation of skin 

  • Previous diagnosis of macrocytic anemia  

TOTAL (>1= potential deficiency)

Your Top Foods for B-Vitamins: Are you eating enough of these foods?

Did the above questionnaire reveal a potential deficiency of one or more of the b-vitamins? Are you consuming the following foods regularly and in abundance? If not, begin consuming B-vitamin rich foods pertaining to your symptoms or consider asking about taking a B-complex daily. You will find that many of the foods listed below overlap, so if you eat a varied whole food based diet you should be getting a balanced array of vitamins. If you are eating well and are experiencing digestive complaints, this would be a good reason to book an appointment with a Naturopathic Doctor who can order tests to confirm a deficiency and address possible absorption issues. 


Vitamin B1 (thiamine)

  • Edamame/soybeans, green peas, lima beans. 

  • Wheat germ and corn, quinoa, oatmeal.  

  • Lost to cooking water, sensitive to high heat (>100 degrees C)

Vitamin B2 (riboflavin)

  • Brewer’s yeast, organ meats, and milk.

  • Whole grains (wheat) and beans and peas. 

  • Sunflower seeds. Leafy greens.

  • Somewhat lost to cooking water

Vitamin B3 (niacin)

  • Chicken, turkey, liver, tuna, pork. Mushrooms, broccoli, asparagus, avocado. Peanuts. 

  • Lost to cooking water

  • Biotin

  • Egg yolk and dairy products. Nuts, seeds (almonds, sunflower seeds), legumes. Soya beans. Avocado and tomatoes. Sweet potato, onions, carrots. 

  • Somewhat lost to cooking water

Vitamin B5 (Pantothenic acid)

  • Quite ubiquitous but especially in mushrooms, avocado, sweet potato, lentils, turkey, chicken, yogurt and broccoli. 

  • Sensitive to high heat

Vitamin B6 (pyridoxine)

  • Milk and dairy products (especially ricotta cheese). Salmon, tuna, chicken, beef, liver, and beans. Carrots, sweet potato, spinach and other leafy greens, avocado, papayas, oranges, cantaloupe. 

  • Lost to cooking water

Vitamin B12

  • Clams, salmon, trout, beef, chicken, eggs, low fat dairy products. 

  • Lost to cooking water, degraded by microwaving

Folic acid

  • Quinoa, lentils and black beans. 

  • Spinach, broccoli, turnip greens. 

  • Sunflower Seeds and peanuts.

  • Orange juice.

  • Lost to cooking water, sensitive to high heat

Jaclyn Graham
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