Mackerel), shellfish (mussels), liver and meat (sirloin). Vitamin b do you recommend? The rda for b vitamins varies with age, sex, physical activity, and physiological status ( pregnancy and lactation) . For example, a woman between the ages of 20 and 39 who is not pregnant or lactating needs 1.1 mg of vitamin b1, 1.2 mg of vitamin b2, 5 mg of vitamin b5, 400 mcg of vitamin b9, and 2.4 mcg of vitamin d b12. It is practically impossible for us to know what foods and rations cover these needs.
For this reason, it is recommended to eat as varied as possible so that we do not lack any nutrient , although in certain cases it is recommended that we supplement extra with one of these vitamins. For example, vitamin b9 or folic acid has been e commerce photo editing service linked to the prevention of birth defects , which is why its supplementation is usually prescribed for pregnant women . What happens if we have vitamin b deficiency? Vitamin b deficiency can cause anemia and changes in the skin or mucous membranes of some tissues , among others. Specifically the deficiencies of: vitamin b12: causes pernicious anemia. Its symptoms are numbness and tingling in the arms and legs, weakness, tiredness, paleness, loss of balance, shortness of breath and diarrhoea.
Vitamin b1: it is common in alcoholics and leads to the appearance of wernicke-korsakoff syndrome, which causes weakness, fatigue and, most importantly, neurological changes. Vitamin b5: it would cause dermatitis, hair loss, drowsiness and candida infections. Vitamin b6: it can cause ulcers in the mouth and tongue, irritability, confusion or depression. Vitamin b8: it can cause hair loss, redness of the skin or scales around the mucous membranes, lethargy, hallucinations and depression. Folic acid (vitamin b9 ): can cause congenital anomalies in the fetus such as spina bifida, increase homocysteine levels and, therefore, cause blood coagulation and deterioration of arterial walls. Do vegetarians get enough b vitamins? The availability of b vitamins in vegetarians is controversial . The risk of developing nutritional deficiencies increases as dietary restriction