Thread by @DietDrsayajirao

Most people don’t have a vitamin deficiency.
They have multiple.
Low energy, poor sleep, hair loss, anxiety often signs of missing key nutrients.
Here’s a science-backed breakdown of every vitamin what it does, what deficiency looks like, and what to eat.
🧵👇

⚠️ First:
Vitamins aren’t “optional.”
They’re cellular commands.
They don’t give you energy directly but they make energy possible.
Deficiencies don’t kill overnight…
They silently age you.
Let’s start with the B-complex 👇

🧠 B1 (Thiamine) = Nerve spark + sugar metabolism
🔸Deficiency = Fatigue,
irritability, brain fog
🔸Who’s at risk? Alcohol drinkers, high-sugar eaters, stressed people
🥜 Best sources: Nuts, seeds, legumes, whole grains
💡 Chronic fatigue often starts here.

⚡ B2 (Riboflavin) = Mitochondrial support
🔸Deficiency = Dry lips, mouth
sores, low energy
🔸High need in: Athletes,
diabetics, thyroid issues
🥛 Found in: Milk, eggs, almonds
💡 Yellow pee after B-complex? That’s B2. Harmless. You’re absorbing it.

🔥 B3 (Niacin) = DNA repair + energy
🔸Deficiency = Fatigue, mood
swings, dermatitis
🔸Boosts NAD+, used in
longevity science
🥜 Found in: Peanuts, chicken, mushrooms
💡 High-dose niacin = “Niacin flush” (harmless, but hot!)

🥵 B5 (Pantothenic Acid) = Stress shield
🔸Deficiency = Burning feet,
insomnia, chronic fatigue
🥑 Found in: Avocado, mushrooms, eggs
💡 Used up during chronic stress. Most people are running low.

🧠 B6 (Pyridoxine) = Serotonin + dopamine production
Deficiency = PMS, anxiety, numb hands/feet
🍌 Found in: Banana, potato, tuna
💡 Low B6 = low mood, poor sleep, poor immunity.

💇‍♀️ B7 (Biotin) = Hair, skin, nails
Deficiency = Hair thinning, brittle nails
🥚 Found in: Eggs, liver, almonds
⚠️ Raw eggs block it. Cooking destroys that blocker (avidin).

👶 B9 (Folate) = DNA + cell repair
Deficiency = Fatigue, brain fog, anemia
🥬 Found in: Greens, lentils, liver
⚠️ Folate ≠ Folic acid
👉 Prefer methylfolate (especially if you have MTHFR gene mutation)

🧠 B12 (Cobalamin) = Brain + nerve function
Deficiency = Numbness, fatigue, memory issues
🥩 Found in: Animal foods only
🚨 Vegans must supplement.
💉 Prefer methylcobalamin (active form)
Low B12 mimics dementia. Don’t ignore.

🛡️ Vitamin C = Collagen + Immune Booster
Deficiency = Bleeding gums, slow healing, fatigue
🍊 Found in: Amla, citrus, guava, bell peppers
💡 Mega-dosing during illness = yes. Otherwise, 100–300 mg daily is enough.

👁️ Vitamin A = Vision + skin + immunity
Deficiency = Night blindness, dry skin
🥕 Found in: Carrots (beta-carotene), liver (retinol)
⚠️ Plant A (beta-carotene) must convert to usable A — not everyone converts efficiently.

☀️ Vitamin D3 = Mood + Bones + Hormones
Deficiency = Fatigue, low mood, bone pain
🌞 Get 20 mins sun (midday) on bare skin
🐟 Also in: Cod liver oil, fatty fish
🧪 Most optimal at 40–60 ng/mL
💡 Pair with magnesium + K2.

🧬 Vitamin E = Antioxidant + hormone balance
Deficiency = Weak immunity, muscle weakness
🌻 Found in: Nuts, seeds, spinach, sunflower oil
💡 Works better with selenium + C
⚠️ Avoid synthetic “dl-alpha tocopherol” (only one E type)

🦴 Vitamin K1 + K2 = Calcium director
K1 = Blood clotting (leafy greens)
K2 = Takes calcium OUT of arteries and INTO bones
🧀 Found in: Cheese, natto, egg yolks
💡 D3 + K2 = 🔑 for strong bones and clean arteries

📌 What causes vitamin depletion?
•Sugar
•Alcohol
•Stress
•Chronic meds -metformin
•Gut issues
•Poor diet
Even a “normal diet” may not meet your needs today.

❗10 silent signs of vitamin deficiency:
1.Constant fatigue
2.Anxiety or irritability
3.Muscle cramps
4.Cracked lips
thinning
6.Brain fog
7.Mood swings
8.Frequent colds
9.Insomnia
10.Pale skin

🧪 Get tested. Nourish to thrive.5.Hair

💊 Stop chasing symptoms.
Start fixing deficiencies.
Nutrition isn’t just fuel — it’s code for your body.
Every vitamin is a switch for health or disease.
Re-read this thread.
Bookmark it.
Share it with someone who’s tired but doesn’t know why. 💥