Food Tips

​​Vitamin B: Best Food Sources and Signs of Deficiency​

Vitamin B is found in a variety of foods such as meat, wholegrains, and fruits.

​include whole grains, meat and eggs.​

Best food sources of vitamin B

Get all eight B vitamins ​from a variety of foods:

Whole grains (brown rice, barley, millet)

Meat (red meat, poultry, fish)

Eggs and dairy products (milk, cheese)

Legumes (beans, lentils)

​Seeds and nuts (sunflower seeds, almonds)

Dark, leafy vegetables (broccoli, spinach, kai lan)

Fruits (citrus fruits, avocados, bananas)

Signs of vitamin B deficiency

The most common signs of vitamin B deficiency, specific to individual B vitamins, are given below:

Vitamin B6 deficiency:


Skin disorders such as seborrheic dermatitis

Inflammation of the mouth (oral ulcers)

Soreness and cracks at the corners of the mouth, chapped lips

Tingling or numbness in hands and feet

Irritability, confusion and depression

Vitamin B9 deficiency (folate or folic acid):


Increased risk of birth defect (in pregnancy)

Mood changes (irritability, forgetfulness)

Sore mouth and diarrhoea

Vitamin B12 deficiency


Tingling or numbness in hands and feet

Memory lapses

Mood changes (mental confusion, agitation)

Unsteadiness and poor muscle coordination

While a vitamin B supplement may be beneficial in certain cases, it’s always best to seek dietary sources first and to discuss any supplements you want to take with your healthcare professional.

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Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.

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