Vitamin B12 or folate deficiency anaemia can cause a range of problems, with symptoms similar to those that many people feel regularly. They can include fatigue, shortness of breath and dizziness.
It can be brought about if you don't eat enough foods containing vitamin B-12 and B9 (commonly called folate) or if your body has trouble absorbing or processing these vitamins. The problem is also called vitamin deficiency anaemia. Anaemia is a lack of healthy red blood cells caused by lower than usual amounts of vitamin B-12 and B9/folate. Without certain nutrients, the body produces red blood cells that are too large and don't work properly. This reduces their ability to carry oxygen.
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Symptoms of vitamin B12 or folate deficiency
Vitamin B12 and folate perform several important functions in the body, including keeping the nervous system healthy. A deficiency in either of these vitamins can cause a wide range of problems, which the NHS lists as including:
- extreme tiredness
- a lack of energy
- pins and needles (paraesthesia)
- a sore and red tongue
- mouth ulcers
- muscle weakness
- disturbed vision
- psychological problems, which may include depression and confusion
- problems with memory, understanding and judgement
Some of these problems can also happen if you have a deficiency in vitamin B12 or folate but do not have anaemia.
What causes Vitamin B12 or folate deficiency?
A number of things can lead to a Vitamin B12 or folate deficiency, including:
- a lack of these vitamins in your diet: this is uncommon, but can happen if you have a vegan diet and do not take vitamin B12 supplements or eat foods fortified with vitamin B12, or follow a fad diet or have a generally poor diet for a long time
- pernicious anaemia: where your immune system attacks healthy cells in your stomach, preventing your body absorbing vitamin B12 from the food you eat (this is the most common cause of vitamin B12 deficiency in the UK)
- certain medicines: these can affect how much of these vitamins your body absorbs
Treating vitamin B12 deficiency anaemia and what foods help
Most cases of vitamin B12 and folate deficiency can be easily treated with injections or tablets to replace the missing vitamins. Depending on whether your B12 deficiency is related to your diet, you may need B12 tablets between meals or regular injections.
Folic acid tablets are used to restore folate levels. These usually need to be taken for four months. In some cases, improving your diet can help. Vitamin B12 is found in meat (especially beef, liver and chicken), fish, eggs, dairy products, yeast extract (such as Marmite) and specially fortified foods. Some cereals are fortified. The best sources of folate include green vegetables, such as broccoli, brussels sprouts, spinach, asparagus and peas. Fruits rich in folate include oranges, lemons, bananas, strawberries and melons.
Complications caused by Vitamin B12 or folate deficiency anaemia
Complications are uncommon but potential complications can include:
- problems with the nervous system
- temporary infertility
- heart conditions
- pregnancy complications and birth defects
Adults with severe anaemia are also at risk of developing heart failure.
