Vitamin B12 is a crucial nutrient for your body. It helps produce cellular energy and aids in DNA synthesis, and also performs other important functions.
However, you need to consume B12 daily. It’s because this vitamin is water-soluble and is excreted daily by your body. And if you don’t consume B12-rich food daily, you might suffer from Vitamin B12 deficiency. So how do you know whether you are experiencing Vitamin B12 deficiency symptoms or not?
Well, this is what we’ll talk about in this blog. Here we’ll discuss why determining Vitamin B12 deficiency is important and what symptoms indicate this issue. And in the end, we’ll list a Vitamin B12 supplement for daily nutrition intake.
Why is it important to determine Vitamin B12 deficiency?
Vitamin B12 deficiency means that your body has less than the required amount of this nutrient. And, in normal cases, such conditions are characterized by symptoms.
Unfortunately, Vitamin B12 deficiency symptoms do not appear when the deficiency is new, or the extent is less. You’ll only notice the symptoms when you have extremely low levels of Vitamin B12. And this can be dangerous. So the reason for determining Vitamin B12 deficiency is important.
What are the Common Symptoms of Vitamin B12 Deficiency?
Here are some signs and symptoms of Vitamin B12 deficiency:
1. Changes in Tongue Texture
One of the most common visible signs of Vitamin B12 deficiency is the loss of papillae. Papillae are small taste buds(bumps) on your tongue that enable you to taste. More papillae mean a better sense of taste.
However, vitamin B12 deficiency reduces the papillae which further reduces the sense of taste. So, if you’re experiencing a variation in taste or find your tongue to be swollen or inflamed, get yourself diagnosed. It may be because of Vitamin B12 deficiency.
2. Feeling Needle-like Sensations
Vitamin B12 plays an important role in nerve metabolism and nerve function. So, the deficiency of Vitamin B12 can lead to nerve cell deterioration. And this can further lead to painful needle-like sensations in your legs, hands, or other extremities of your body.
Sometimes even the nerves spreading out in the spinal cord can get affected, leading to:
● Dizziness
● Wobbliness
● Chronic fatigue
3. Trouble While Remembering Things
Forgetfulness or a patchy memory are also common B12 deficiency symptoms. As said earlier, B12 affects nerve functioning. And if it affects the brain, it can lead to:
● Disorientation
● Memory Loss
● Unnecessary Confusion
● Inability to Remember Things
4. Experiencing Anxiety or Low Mood
Your mood and mental health could be affected by a variety of reasons. And one such reason is vitamin B12 deficiency. Lack of this vitamin can disturb your mental balance, affect your mood, and may even lead to depression.
5. Jaundiced or Pale Skin
People suffering from extreme Vitamin B12 deficiency usually have pale sclera (the eye white section) or a yellow tinge on their skin. It is similar to what happens when a person has jaundice. It usually happens when the lack of B12 affects your RBC formation.
6. Vision Issues
Disturbed/blurred vision is yet another symptom of Vitamin B12 deficiency. It happens when due to lack of B12, the optic nerves leading to your eyes are affected. However, fortunately, with supplementation, it can be treated.
7. High Temperature
Experiencing high fever or temperature because of a lack of Vitamin B12 is quite rare. However, it’s a visible symptom. Some doctors have reported some cases of fever following a low B12 treatment.
Please note that high temperatures could also be because of several other reasons.
These were some common symptoms of Vitamin B12 deficiency. So, let’s now find what food items you can consume to prevent this deficiency.
Foods to Prevent Vitamin B12 Deficiency
Here are some foods that you can go for:
● Chicken, Liver, Beef
● Eggs
● Cheese, yogurt, and low-fat milk
● Shellfish such as clams, tuna fish, and trout
● Fortified cereals
As you would have noticed, most Vitamin B12 comes from non-veg sources. And vegans cannot consume non veg food. Also, people suffering from poor nutrient absorption are unable to absorb B12 from the food.
So, what should such people do? Well, this is where Vitamin B12 supplements come into the picture. Here’s a supplement you can rely on:
Suggested Read: Vitamin B12-Rich Foods to Support Your Body’s Needs
Vegan Vitamin B12 Melts
Melts® Vegan Vitamin B12 is a reliable supplement from Wellbeing Nutrition. It comes in the form of oral nano strips that are easy to consume. Just place the strip on your tongue and let it dissolve. Here are the ingredients of Vegan Vitamin B12 Melts:
● Folate
● Vegan B12
● Curcumin
● BacoMind
All these ingredients help:
● Prevent Vitamin B12 Deficiency
● Enhance Cognition
● Boost Metabolism
● Support Heart Health
● Enhance Nerve Function
● Reduce Tiredness
● Improve Cognition
Wrapping Up
Vitamin B12 deficiency usually never leads to serious consequences. However, if you notice the symptoms mentioned above, you can contact your doctor. Or you can take precautions by consuming Vitamin B12 rich food.
However, if you’re vegan or are suffering from low nutrient absorption, you can go for Melts® Vegan Vitamin B12.
FAQs
1. What is the fastest way to fix B12 deficiency?
The fastest way to correct Vitamin B12 deficiency is through B12 injections or high-dose supplements, especially for those with severe deficiency or absorption issues. For mild cases, consuming more B12-rich foods like eggs, dairy, and fortified cereals can help restore levels gradually.
2. What is the main cause of Vitamin B12 deficiency?
Vitamin B12 deficiency is primarily caused by poor dietary intake, especially in vegans and vegetarians who do not consume animal-based foods. Malabsorption issues due to conditions like pernicious anemia, gastrointestinal disorders, or aging can also lead to deficiency. Certain medications, such as acid-reducing drugs and metformin, may interfere with B12 absorption, making some individuals more prone to deficiency.
3. Who suffers most from B12 deficiency?
Those at the highest risk include vegans and vegetarians, as B12 is primarily found in animal-based foods. Older adults are also vulnerable due to a natural decline in stomach acid, which is essential for B12 absorption. People with gastrointestinal disorders like Crohn’s disease or celiac disease may struggle to absorb B12 from food. Additionally, individuals taking long-term medications that affect stomach acid levels or metabolism may also develop a deficiency over time.
4. What are the four stages of B12 deficiency?
Vitamin B12 deficiency progresses through four stages. In the first stage, B12 stores begin to deplete, but there are no visible symptoms. The second stage is marked by low circulating levels of B12 in the blood, though symptoms may still not be noticeable. In the third stage, the body starts showing metabolic changes, with increased levels of homocysteine and methylmalonic acid (MMA), which can impact overall health. The fourth and final stage is when clinical symptoms become evident, including neurological issues, fatigue, memory loss, and anemia.
References
- O'Leary, F., & Samman, S. (2010). Vitamin B12 in health and disease. Nutrients, 2(3), 299–316. https://doi.org/10.3390/nu2030299
- Lykstad J, Sharma S. Biochemistry, Water Soluble Vitamins. [Updated 2021 Mar 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538510/
- Calderón-Ospina, C. A., & Nava-Mesa, M. O. (2020). B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS neuroscience & therapeutics, 26(1), 5–13. https://doi.org/10.1111/cns.13207
- Green, R., & Datta Mitra, A. (2017). Megaloblastic Anemias: Nutritional and Other Causes. The Medical clinics of North America, 101(2), 297–317. https://doi.org/10.1016/j.mcna.2016.09.013
- Ralapanawa, D. M., Jayawickreme, K. P., Ekanayake, E. M., & Jayalath, W. A. (2015). B12 deficiency with neurological manifestations in the absence of anemia. BMC research notes, 8, 458. https://doi.org/10.1186/s13104-015-1437-9
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