Vitamin B12, also known as cobalamin, is one of the most important vitamins for overall health. It supports red blood cell production, maintains the nervous system, and plays a key role in DNA formation. A deficiency in vitamin B12 can therefore cause serious health problems if not identified and treated.
Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency is not always easy to detect. Symptoms may take years to appear and are often mistaken for other conditions. However, recognizing them early is important for prevention and treatment.
People most at risk include:
- Vegans and strict vegetarians
- The elderly
- Pregnant or breastfeeding women
- People with pancreatitis or type 2 diabetes
Main Symptoms of Deficiency
- Anemia
- Cardiovascular problems
- Reduced vision capacity
- Depression and neurological disorders
- Fatigue and exhaustion
- Headaches and difficulty concentrating
- Digestive problems
- Nervousness and irritability
- Pain, numbness, or tingling in the hands, arms, legs, and feet
- Shortness of breath
- Pale or yellowish skin
- Poor memory or confusion
- Muscle weakness
- Loss of appetite and weight loss
- Balance and coordination problems
Causes of Vitamin B12 Deficiency
Vitamin B12 deficiency can result from insufficient intake or poor absorption. Common causes include:
- Low dietary intake: Diets lacking animal products or fortified foods.
- Stomach inflammation (gastritis): Reduced stomach acid limits absorption.
- Pernicious anemia: A rare condition where the body lacks intrinsic factor, needed for B12 absorption.
- Digestive disorders: Conditions such as Crohn’s disease or celiac disease.
- Gastrointestinal surgery: Procedures like gastric bypass can impair absorption.
- Excessive alcohol use: Damages the digestive system and reduces absorption.
- Genetic factors: Rare disorders like transcobalamin II deficiency interfere with B12 transport.
Foods Rich in Vitamin B12
The recommended daily intake of vitamin B12 depends on age, sex, and health conditions. To prevent deficiency, include these foods in your diet:
- Liver – Up to 20 µg per 100 g; also rich in iron and vitamin B6.
- Shellfish (oysters, cockles, scallops) – Cockles provide 80–100 µg per 100 g; oysters 16–18 µg; scallops around 1.5 µg.
- Salmon – About 3 µg per 100 g, also a source of omega-3 fatty acids.
- Tuna – Around 2.2–2.4 µg per 100 g, plus protein and potassium.
- Ground beef – About 2.2–2.5 µg per 100 g, also rich in iron.
- Milk – A 250 ml glass provides 1.1–1.4 µg, along with calcium.
- Natural yogurt – Around 1 µg per 150 g, plus probiotics for gut health.
- Eggs – Approximately 0.6 µg per egg, also containing vitamin D and healthy fats.
- Fortified foods – Breakfast cereals and enriched nutritional yeast (up to 23–25 µg per 15 g).
Conclusion
Vitamin B12 is essential for nerve health, red blood cell production, and energy metabolism. A deficiency can cause a wide range of symptoms, from fatigue and anemia to neurological problems.
The good news is that vitamin B12 deficiency is both preventable and treatable through diet and supplementation. Recognizing the signs early and addressing the root causes is key to avoiding long-term complications.
Note: If you suspect you have symptoms of vitamin B12 deficiency, consult a healthcare professional for testing and guidance.