Have you been feeling tired lately without any particular reason? Are your bones aching for no reason? Well, you could be short of a few nutrients in your system. From boosting your energy to getting your brain cells to work better, nutrients are a powerhouse for your overall system. And vitamins are particularly essential Eating certain vitamins regularly is important for your body, and one that is integral in maintaining a healthy nervous system is vitamin B12. A deficiency in this vitamin can put your health in jeopardy!  Know more about what vitamin B12 deficiency does to your body and what you can do about it.

What is vitamin B12?

Vitamin B12 or cobalamin is essential for the creation of your red blood cells and DNA in the body. It also plays a vital role in your central nervous system, which includes your brain and spinal cord. Not only that, vitamin B12 is also necessary for healthy skin, hair, and nails. Your body generally does not produce vitamin B12, you have to obtain it from supplements or certain foods rich in this vitamin.

This vitamin can be stored in your body for up to 4 years, according to the data by the National Health Services, USA. It is also soluble in water so your body gets rid of it through urination if there is some extra in your system. However, inadequate intake of vitamin B12 can lead to a deficiency. An insufficiency can occur when the vitamin in your body is too low to meet its daily demands of the body.

A deficiency in vitamin B12 can affect your body in numerous ways. Image courtesy: Adobe stock

What is vitamin B12 deficiency?

Vitamin B12 is an essential nutrient required for your body to produce energy, process DNA and promote the functioning of the nervous system, as per the National Institutes of Health, USA. Levels below 200 picograms per millilitre (pg/mL) of this vitamin are considered a deficiency. According to a study published in Nutrients, vitamin B12 deficiency is more common in older adults as the ability to absorb this vitamin declines with age. However, it can affect younger people, children, and pregnant women as well.

Symptoms of vitamin B12 deficiency

Low levels of vitamin B12 in your system can trigger several symptoms, including:

• Fatigue
• Pale or yellow skin
• Headaches
• Depressive symptoms
• Diarrhea
• Nausea
• Constipation
• Bloating or gas
• Difficulty in concentrating
• Pain in mouth and tongue
• Inflammation
• Burning sensation in hands and feet (paresthesia)

Other signs and symptoms of lack of vitamin B12

• Muscle cramps and weakness
• Impaired balance and coordination
• Erectile dysfunction
• Vision problems
• Irritation

If you notice any symptoms of vitamin B12 deficiency, check with your doctor immediately to avoid problems.

Causes of vitamin B12 deficiency

Vitamin B12 deficiency can be triggered due to certain underlying health problems, including:

Pernicious anemia

It is an autoimmune condition that makes it difficult for your body to absorb vitamin B12. If left untreated, pernicious anemia can cause serious medical issues that can even affect your nervous system. It can also result in vitamin B12 deficiency and megaloblastic anemia, which is more likely to affect people over the age of 60, as per NIH.

Digestive issues

Vitamin B12 deficiency can be triggered by conditions that affect your small intestine such as Crohn's disease, celiac disease, or bacterial growth. Having atrophic gastritis, an autoimmune condition characterised by the thinning stomach lining may indicate that you are not absorbing enough vitamin B12 because your body produces insufficient hydrochloric acid and intrinsic factors in your stomach.

Alcohol

Drinking too much alcohol can make it difficult for your body to absorb nutrients such as vitamin B12, leading to a deficiency. Alcohol consumption can damage the stomach lining and intestines, which can reduce your body's ability to absorb B12.

Lack of vitamin B12 in diet

A vitamin B12 deficiency can occur in people who do not consume enough of the naturally occurring vitamin or who do not consume foods enriched with this vitamin. You should add more foods high in vitamin B12 to avoid negative repercussions.

Eat a diet rich in vitamin B12 to avoid complications. Image courtesy: Adobe Stock

Vitamin B12-rich foods

You can increase your daily intake of vitamin B12 by including the following foods in your diet:

1. Organ meats

If you are a non-vegetarian, animal liver and kidneys are a good option for people who want to increase their vitamin B12 intake. Not just vitamin B12, organ meats are believed to be a powerhouse of several essential nutrients.

2. Clams

Do you enjoy eating small, chewy shellfish? Increase its intake if you have a vitamin B12 deficiency. As per the U.S. Department of Agriculture (USDA), clams are a good source of protein and contain high concentrations of vitamin B12. They are also believed to be a good source of antioxidants.

3. Sardines

As per USDA, 1 cup or 50 grams of sardines contain enough vitamin B12 to help you meet approximately 550 percent of your daily requirement. They are also a good source of omega-3 fatty acids, which is good for your overall health.

4. Fortified cereal

Fortified cereal can be a good source of vitamin B12 for vegetarians. As per USDA, one cup of this packs 62 percent of the daily value for vitamin B12.

5. Tuna

As an easily available and regularly consumed seafood, tuna is high in vitamin B12 and is a good source of protein, vitamins, and minerals. It can help in the development of new red blood cells and reduce the chances of getting anemia.

6. Trout

Trout is an oily fish that is also a good source of vitamin B12. As per USDA, 100 grams of trout contains around 3.5 ounces of vitamin B12, which packs a daily value of 312 percent of this vitamin.

7. Salmon

Salmon is not just a great omega-3 fatty acid, it is also a good source of B vitamins, including B12. Half a fillet of salmon contains 208 percent of the daily value for vitamin B12, according to the data by USDA.

8. Eggs

A great source of protein and B vitamins, eggs can be a good addition to any healthy diet. A study published in the Journal of Nutritional Science and Vitaminology found that egg yolks have higher vitamin B12 levels than egg whites.

9. Fortified non-dairy milk

People who follow a vegan diet can drink nondairy milk such as soy milk which packs 86 percent of the daily value of vitamin B12, in their diet to meet their daily requirement.

10. Dairy products

Dairy products such as milk, yogurt, and cheese are good sources of vitamin B12. As per the USDA, even plain yogurt can help you meet daily requirements of vitamin B12.

Dairy products are good sources of vitamin B12. Image courtesy: Adobe stock

While these foods may help you meet the daily requirements of vitamin B12, make sure you consult a doctor before making any dietary changes in your routine.

Daily requirement of vitamin B12

As per the data from the National Institute of Health (NIH), healthy adults need about 2.4 micrograms (mcg) of vitamin B12 each day to meet the daily requirement. Here's a breakdown of how much vitamin B12 does one need:

• 0-6 months: 0.4 mcg
• 7-12 months: 0.5 mcg
• 1-3 years: 0.9 mcg
• 4-8 years: 1.2 mcg
• 9-13 years: 1.8 mcg
• 14-18 years: 2.4 mcg
• 19 years and above: 2.4 mcg

Pregnant women should maintain an intake of 2.6 mcg and lactating mothers are advised to consume at least 2.8 mcg of vitamin B12 regularly.

Frequently Asked Questions (FAQs)

1. Can vitamin B12 deficiency lead to anemia?

Cobalamin deficiency or vitamin B12-deficiency anemia is when your body is unable to make enough healthy red blood cells, according to the National Heart, Lung and Blood Institute, USA. Since your body is unable to make vitamin B12 on its own, you have to rely on foods and supplements to meet its daily requirements.

2. How common is vitamin B12 deficiency?

Vitamin B12 deficiency is a common problem. It is believed to be more common in older adults, affecting around 1 in 10 people aged 75 or over, according to NIH.

3. Who is at risk of vitamin B12 deficiency?

Older adults, pregnant women, lactating mothers, vegetarians, people with intestinal conditions or who have had stomach surgery are at a higher risk of developing a vitamin B12 deficiency.

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