Vitamin B12 is an important vitamin for your growth. It is a water-soluble vitamin that plays an essential role in red blood cell formation, cell metabolism, nerve function, and the production of DNA. For a variety of reasons, vitamin B12 deficiency is common. For example, low intake of vitamins, low absorption of vitamins and other conditions.
Vitamin B12 is one of the essential B vitamins. This vitamin deficiency can potentially cause serious and irreversible damage, particularly to the nerves and brain system. If your body doesn’t have enough vitamin B12, you can get it from dairy and animal-based foods or supplements.
Dairy products may also be able to supply some vitamin B12 to vegetarians. But animal foods that are high in vitamin B12 are beef liver and clams. Chicken, fish, and eggs are other excellent sources of vitamin B12. 14 Signs of Vitamin D Deficiency
Sources of vitamin B12 deficiency:–
Yogurt is a good source of vitamin B12. One cup of yogurt provides 28.6% of vitamin B12. It is also a good source of other nutrients like riboflavin, calcium, phosphorus, selenium, and other valuable nutrients.
All the vitamins necessary for our body are in milk. One study found that vitamin B12 levels improved in people who consumed milk for 14 consecutive days.
The complement is a good source of yeast protein and B-complex vitamins. If you follow a vegetarian or vegan diet, you can use nutritional yeast for vitamin B12 deficiency.
A regular intake of fortified cereals (bran and whole wheat oats) helps to increase vitamin B12 levels in your body. For vegan people, this is the best option to get vitamin B12.
Pork and beef are excellent sources of vitamin B12. 80% of lean ground beef provides approximately 2.42 micrograms of vitamin B12, which is more than 100% of the RDA for B12.
Fish omega-3 is an excellent source of fatty acids. But it is also a good source of other vitamins, like B12. 198 grams of salmon offers 6.3 micrograms of vitamin B12, which is 260% of your daily requirements.
An entire egg offers about 0.5 micrograms of vitamin B12, which is about 20% of the RDA. The egg also provides protein, potassium, calcium, chlorine, and vitamin A.
10 Symptoms of vitamin B12 deficiency:-
(1)Weakness and fatigue :-
If you don’t get enough B12, you can feel tired. B12 is necessary for your body to function properly. Therefore, insufficient B12 levels can slow down the level of red blood cells in the body and can also reduce the oxygen-carrying capacity.
(2)Mood changes :-
Low levels of B12 could cause damage to the brain tissue and interfere with signals to and from the brain, leading to mood changes. And low vitamin B12 can also affect the central nervous system.
(3)Depression and anxiety :-
B12 deficiency can cause almost any number of psychotic symptoms, from anxiety and nervousness to depression and hallucinations. This is because a B12 deficiency triggers symptoms in the nervous system and red blood cells.
(4)Sexual problems :-
Vitamin B12 promotes sex drive by regulating sex hormones, keeping them in good balance to enable fertility. That is why a lack of vitamin B12 can also cause sexual issues.
(5)Hearing problems :-
Vitamin B12 helps to produce myelin, the insulating and protective covering of nerves. Deficiency of vitamin B12 can cause ear irritation and blockage of nerve function. Research studies have shown that people with tinnitus who underwent vitamin B12 supplement therapy experienced an improvement in symptoms.
Vitamin B12 deficiency damages the optic nerve leading to your eyes. Due to this damage, the nerve signal going from the eye to the brain is disturbed, which leads to loss of vision. This condition is called optic neuropathy, and treatment with B12 supplements usually reverses the loss.
(7)Fast heart rate :-
Fast heart rate and dry breath can be symptoms of vitamin B-12 deficiency. Vitamin B12 also plays a role in cell chemical reactions, with vitamin B-12 deficiency leading to a lack of oxygen-carrying capacity in the blood and an indirectly increased heart rate.
(8)Hair loss :-
Since various factors can induce hair loss, it is important to identify its root cause to find the most effective treatment. A test can help diagnose or monitor your B12 levels early if a vitamin B12 deficiency is indeed causing your hair loss.
(9) Affect blood pressure :-
The deficiency of vitamin B12 reduces the production of red blood cells in the body. If you also have a B-12 deficiency, your body cannot produce red blood cells properly, which can lead to low blood pressure. And you can also reduce your potential for increased levels of homocysteine by getting enough vitamin B12.
(10)Mouth ulcer :-
Vitamin B12 deficiency is often associated with anemia, and it can cause symptoms that include mouth sores.
Mouth ulcers can be very painful but usually get better on their own in a week or two. If you go to the doctor, your doctor will monitor your B12 levels and suggest supplements or shots if needed.