Vitamin B12 deficiency can affect nerve function. A vitamin B12 deficiency can damage the myelin sheath, the protective membrane around the nerves, causing tingling, numbness, and loss of sensation, especially in the hands and feet. You may experience a tingling or burning sensation in your hands and feet, which may be the result of nerve damage caused by vitamin B12 deficiency.
Vitamin B12 deficiency can affect brain health. This essential nutrient is found primarily in animal foods, so people who follow a strict vegetarian or vegan diet are at higher risk of developing a vitamin B12 deficiency. Older people and those with certain medical conditions that affect nutrient absorption are also more likely to develop a deficiency.
If left untreated, vitamin B12 deficiency can lead to cognitive and mental health problems as well as fatigue, weakness and neurological damage, so if you experience symptoms of a deficiency, it’s important to seek medical attention promptly.
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In addition to cognitive symptoms, people with vitamin B12 deficiency may also experience mood changes such as depression, irritability, and psychosis. This is because vitamin B12 plays a key role in neurotransmitter function, and a deficiency can lead to chemical imbalances in the brain.
Maintaining adequate levels of vitamin B12 through a balanced diet and taking supplements if needed is essential for overall brain health and well-being.
Anemia is a dangerous complication of vitamin B12 deficiency. Vitamin B12 deficiency can cause megaloblastic anemia, in which red blood cells become abnormally large and lose their ability to carry oxygen. Symptoms may include fatigue, weakness, pale skin, and shortness of breath. In severe cases, the deficiency can cause a decrease in all types of blood cells (red blood cells, white blood cells, and platelets), making you more susceptible to infections and more likely to bruise and bleed.
If your body doesn’t have enough vitamin B12, your heart is at risk. A deficiency in vitamin B12 increases levels of homocysteine, an amino acid associated with cardiovascular disease. High homocysteine levels increase the risk of endothelial dysfunction, arterial damage, coronary artery disease, stroke, and peripheral vascular disease. Anemia associated with vitamin B12 deficiency can put a strain on the heart as it works harder to compensate for the blood’s reduced oxygen-carrying capacity.
Vitamin B12 deficiency can affect gut and oral health. Vitamin B12 deficiency can cause glossitis, a painful swollen, red tongue. This condition can affect the appearance of the tongue and cause discomfort while eating and speaking. In addition, mouth ulcers and ulcers can develop, further affecting oral health and quality of life. Digestive disorders such as diarrhea and constipation are common symptoms due to B12’s role in maintaining healthy digestive function. These symptoms highlight the importance of getting enough B12 through diet or supplements, especially for vegetarians, older adults, and those with conditions that affect nutrient absorption, such as pernicious anemia and gastrointestinal disorders.
Causes of Vitamin B12 Deficiency Vitamin B12 is found primarily in animal foods such as meat, fish, eggs and dairy products. Vegans, vegetarians who do not consume enough dairy products or eggs, and people with poor diets may be at risk. Diseases that affect the stomach, such as pernicious anemia (an autoimmune disease that affects the stomach lining), gastric bypass surgery, and certain medications, can block the absorption of vitamin B12. Intrinsic factor is a protein produced in the stomach that is necessary for the absorption of vitamin B12. Diseases that reduce the production of intrinsic factor, such as pernicious anemia or stomach surgery, can lead to a deficiency.
When you are deficient in Vitamin B12, your body responds in subtle ways. Mild and early symptoms of Vitamin B12 deficiency can be subtle but impactful. You often experience fatigue and weakness, which may initially be due to other causes. You may experience numbness or tingling in your hands and feet (sometimes described as a pins-and-needles sensation). Mood changes, such as irritability and mild depression, may also be early symptoms. You may experience decreased concentration and memory, which may affect your daily activities.
Food Sources of Vitamin B12Vitamin B12, also known as cobalamin, is an essential nutrient that is essential for nerve function, DNA synthesis and red blood cell formation. Because it is found primarily in foods of animal origin, it is important for vegetarians and vegans to find alternative sources or supplements.
One of the richest sources of vitamin B12 is animal liver, especially beef and chicken, which can provide several times the recommended daily intake in a single serving. Seafood such as clams, salmon, trout and tuna are also good sources, providing significant amounts of B12 in a single serving. Other animal-based options include dairy products such as milk, yogurt and cheese, and eggs.
Fortified foods are essential for anyone following a plant-based diet. Many breakfast cereals, plant-based milk alternatives (such as soy, almond or oat milk) and nutritional yeast are fortified with vitamin B12 to meet your daily requirements. It’s important for those following a vegan diet to check labels carefully to ensure they’re getting enough.
