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

B-Vitamins are Vital for Your Health

B vitamins are essential for producing cellular energy, supporting healthy nerve function, and making red blood cells that carry oxygen throughout the body. When levels are low, the body may struggle to produce energy efficiently, contributing to symptoms such as fatigue, weakness, poor concentration, and brain fog. If a deficiency is suspected, appropriate testing can help determine whether supplementation is needed.

The following questionnaire is designed to flag symptoms of possible B-vitamin deficiency and is not a replacement for lab testing. If you are concerned about your nutrition, book with your Naturopathic Doctor to obtain a thorough assessment including potential blood tests and a diet 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