Vitamin B12 is an important nutrient that helps your body stay healthy and energetic.
Known for boosting your energy levels, improving your memory, and maintaining the body's nervous system, it plays a vital role that keeps you fighting fit.
While Vitamin B12 is essential to help you stay healthy, your body cannot actually produce it. Vitamin B12 instead needs to be consumed either naturally through animal products or via supplements.
According to the NHS, low levels of Vitamin B12 can cause "damage" to the body which can even be irreversible if people don't get enough in their diet.
When you don't get enough B12, this can lead to deficiency and cause problems such as peripheral neuropathy, which develops when the nerves in the body's extremities - such as the hands, feet and arms - are damaged.
According to the NHS, the main symptoms of peripheral neuropathy in your feet include:
- Numbness
- Tingling
- Muscle weakness
"These symptoms are usually constant, but may come and go," explains the health body. It's important to see your GP if you're experiencing any of the above symptoms.
What is Vitamin B12 deficiency?
According to NHS Inform Scotland, Vitamin B12 occurs when a lack of vitamin B12 or folate causes the body to produce abnormally large red blood cells that can't function properly. Red blood cells carry oxygen around the body using a substance called haemoglobin.
Anaemia is the general term for having either fewer red blood cells than normal or having an abnormally low amount of haemoglobin in each red blood cell.
There are several different types of anaemia, and each one has a different cause. For example, iron deficiency anaemia, which occurs when the body doesn't contain enough iron.
Other symptoms of Vitamin B12 deficiency include:
- 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
What causes B12 deficiency?
Pernicious anaemia is the most common cause of vitamin B12 deficiency in the UK. Pernicious anaemia is an autoimmune condition whereby your immune system attacks the cells in your stomach that produce the intrinsic factor, which means your body is unable to absorb vitamin B12.
However, some people can develop a vitamin B12 deficiency as a result of not getting enough vitamin B12 from their diet. The richest sources of B12 are animal-based so vegetarians and vegans are at a greater risk of B12 deficiency.
B12 is naturally found in:
- Meat and liver
- Fish
- Clams
- Milk and dairy products
- Eggs.
Plant-based sources of vitamin B12 include yeast extract (such as Marmite) fortified plant milks and fortified breakfast cereals.
How to treat at B12 deficiency
Most cases of vitamin B12 can be easily treated with tablets to replace the missing vitamins.
"If you’re following a plant-based diet, taking a vitamin B12 supplement can help prevent a deficiency," says Holland and Barrett. "Breast-feeding mothers could also consider a supplement, as they need an extra 0.5mcg a day."
See your GP if you think you may have a vitamin B12 or folate deficiency. These conditions can often be diagnosed based on your symptoms and the results of a blood test.
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