Introduction + What Is Vitamin B12? + Why Is It Important?
Are you experiencing more fatigue, forgetfulness, or numbness in your hands and legs than usual? Although there are many reasons for these problems, one common cause that is easily overlooked is vitamin B12 deficiency.
This vitamin is a very important compound which is responsible for the health of your nerves and blood, as well as DNA creation in your body. When you don’t have enough of this vitamin in your system, it affects your whole body, causing symptoms which will only worsen with time if ignored.
Fortunately, vitamin B12 deficiency is easily preventable and curable when detected at an early stage. Treatment and adequate care could help you alleviate many symptoms and avoid serious consequences of this problem.
In this article, you will learn about:
- 15 early symptoms of vitamin B12 deficiency
- Causes and risk factors
- How is vitamin B12 deficiency diagnosed
- Treatment options
- Foods which are rich in vitamin B12
- Steps you can take to prevent deficiency
Whether you suspect that something might be wrong with your health or just want to find out more about vitamin B12 and its role, this guide is here to help you.
What Is Vitamin B12?
Vitamin B12, or cobalamin, is a water-soluble vitamin which is essential for humans and cannot be produced by their body. This means that people have to obtain it from outside sources, such as food and supplements.
Unlike most other vitamins, vitamin B12 is mostly found in animal-based products, such as meat, fish, eggs, milk and dairy products. People who follow vegetarian or vegan diets may experience a higher risk of developing this condition without taking special dietary supplements.
When you eat products which contain vitamin B12, your stomach releases an intrinsic factor protein which makes it possible to absorb this vitamin in your intestines. If this process gets affected in any way, you may develop deficiency even if you receive enough of this vitamin from your diet.
Liver contains sufficient reserves of this vitamin which can last several years, making vitamin B12 deficiency symptoms appear gradually as those reserves diminish.
Why Is Vitamin B12 Important?
Vitamin B12 is responsible for several crucial functions of your body.
1. Contributes to Healthy Pregnancy
The vitamin B12 is critical during pregnancy because it ensures the proper development of a baby's brain and nervous Supports the Formation of Red Blood Cells
2.Produce healthy Red blood cells
The vitamin B12 enables your bone marrow to produce healthy red blood cells. The absence of sufficient amounts of B12 can cause anemia, as your bone marrow will produce too big red blood cells that will be unable to transport oxygen.
3. Maintains Healthy Nervous System
One of the most important functions of vitamin B12 is to protect nerves through the maintenance of the myelin sheath – the protective layer of nerves. Its lack can harm this layer causing tingling, numbness, poor balance and even permanent nerve damage.
4. Critical for DNA Synthesis
Every time you produce a new cell, your body needs DNA for that. Thus, you need vitamin B12 for DNA synthesis.
5. Helps Brain Function
It is also known that the sufficient amount of vitamin B12 can help your brain function properly – helps to concentrate, remember things, keeps your good mood.
6. Maintains Healthy Energy Levels
The vitamin B12 cannot provide the energy on its own like fats or carbohydrates. However, it is essential for the process of transforming food into energy. The deficiency of B12 can result in lack of energy, as it can reduce oxygen circulation in the whole body due to anemia.
Who Is at Greatest Risk for Vitamin B12 Deficiency?
There are certain individuals that are at higher risk of suffering from vitamin B12 deficiency than others.
They include:
- Those aged 50 years and above
- Vegetarians and vegans
- Those with diseases that affect the digestive system including Crohn's disease and celiac disease
- Those who have had any surgery involving the stomach and intestines
- Those under medication for instance metformin and other acid-reducing medications
- Those with pernicious anemia
- Those with low dietary intake of nutrients and excessive use of alcohol
- It is vital that one knows the risk factors involved in order to have themselves tested and treated before complications set in.
15 Early Warning Signs & Symptoms of Vitamin B12 Deficiency
The process through which one gets vitamin B12 deficiency occurs slowly over a period of months or even years due to the large amounts of vitamin B12 stored in the liver for long periods of time. As these deposits start getting depleted, the symptoms begin to appear. There are those that will experience only a few symptoms, but some will suffer from several at once.
Early identification of these symptoms can save one from permanent damage of the nervous system and other health complications.
1. Excessive Tiredness and Weakness
Fatigue is one of the first symptoms of vitamin B12 deficiency that many individuals suffer from. Despite sleeping sufficiently, one will continue feeling tired and not having sufficient energy levels to accomplish their day to day activities.
Vitamin B12 is needed in the body for production of healthy red blood cells. The deficiency of B12 in the body means that insufficient red blood cells are produced thus failing to supply enough oxygen in the body.
2. Pale or Slightly Yellow Skin
In some individuals, lack of vitamin B12 may lead to pale skin which in some instances becomes slightly yellow.
The yellowish skin develops due to the rapid breakdown of abnormal red blood cells which results into bilirubin formation. The bilirubin, which is yellow in color, affects the skin color.
Though pale skin has many other causes, this should not be overlooked, especially if accompanied by tiredness and weakness.
3. Shortness of Breath
Do you get out of breath when walking up the stairs or walking for a short distance?
Low vitamin B12 leads to reduced ability of the body to carry enough oxygen in the blood. This makes your lungs and heart pump hard in an attempt to compensate for lack of oxygen, hence making you out of breath especially when doing physical activities.
In case of abrupt and severe shortness of breath accompanied by chest pain, see a doctor immediately.
4. Tingling or Numbness in Hands and Feet
Pins and needles feeling in the hands, feet and legs is common symptom of vitamin B12 deficiency.
This nutrient plays a vital role in ensuring that the protective layer in the nerves is maintained through myelin sheath.
Low levels of vitamin B12 affect the nerves, damaging them and sending abnormal signals.
If not treated, the nerve damage caused by the low levels of vitamin B12 can become permanent.
5. Trouble Walking and Poor Coordination
In some people, lack of vitamin B12 leads to stumbling and unsteadiness when walking.
Damaged nerves affect the communication between muscles and the brain.
It is important to note that, older people may take such symptoms as signs of aging when in reality, they could be due to vitamin B12 deficiency.
6. Memory Loss, Confusion and Trouble Concentrating
Lack of vitamin B12 affects brain function. This makes it hard for you to concentrate and memorize things.
Many people report difficulties with focusing and concentrating. This problem is also referred to as brain fog.
When treated appropriately, the symptoms improve.
7. Mood Changes, Depression and Irritability
The levels of vitamin B12 affect production of certain chemicals in the brain that are responsible for moods regulation.
Some of the conditions include:
- Depression
- Irritability
- Anxiety
- Mood swings
Even though the lack of vitamin B12 isn't the sole reason for such ailments, the deficiency should be taken into account during medical examination.
8. Smooth, Reddish or Painful Tongue
Another indicator of vitamin B12 deficiency is inflammation of the tongue which is called glossitis. The tongue appears:
- Reddish
- Swollen
- Smooth and glossy
- Painful while eating
- Some individuals experience burning sensation in their mouth.
9. Mouth Ulcers
Recurring mouth ulcers or sores could also happen. Though there are plenty of reasons for developing mouth ulcers, persisting mouth ulcers along with exhaustion or neurological symptoms could be the signs of vitamin B12 deficiency.
Taking care of your mouth and keeping it clean is crucial, but at the same time, it's important to detect the underlying problem.
10. Blurred Vision
Though rare, in cases of a serious lack of vitamin B12, the optical nerve can get damaged which causes blurred or distorted vision. Timely treatment improves the state of eyesight, but irreversible damages to the nerves cannot be undone. Any sudden vision changes should be checked by a doctor.
11. Heart Palpitations
Some individuals can feel accelerated heartbeat or palpitations.
When oxygen supply gets reduced because of anemia, the heart starts working faster and stronger.
Palpitations should be examined by a healthcare professional if they happen frequently or with other accompanying symptoms like dizziness, chest pain or fainting.
12. Headaches and Dizziness
A lack of oxygen supply to the brain may cause headaches, dizziness, or lightheadedness. These symptoms are especially obvious during exercise or when standing up abruptly.
13. Cold Extremities
Low oxygen in the blood due to anemia can lead to cold hands and feet, regardless of the temperature in the environment.
While cold extremities can result from various conditions, one of them is the deficiency of vitamin B12.
14. Appetite Loss and Weight Loss
Certain people may become adverse towards food due to a loss of taste, discomfort in the mouth, or some digestive issues.
An ongoing problem with eating can lead to more weight loss that happens even without changes in diet or exercise.
However, in case of losing weight without making any dietary changes, it is advisable to consult a specialist.
15. Gastrointestinal Issues
Vitamin B12 deficiency may impact the digestive system.
The symptoms may include:
Feeling sick (nausea), Blocking the bowel (constipation), Loose passing of bowel movements (diarrhea), Swelling (bloating), Losing appetite.
Symptoms are usually mild but can cause bad nutrition in a person’s body.
When to Visit Your Doctor?
If you feel fatigued for a long time with other symptoms like numbness, forgetfulness, having trouble keeping your balance, or soreness in your tongue, it's best to consult a doctor. Getting diagnosed and treated early can avert many complications, including permanent damage to your nerves. A doctor can help you figure out what your symptoms are telling you, conduct the right blood tests, and prescribe the appropriate medication to help.
Causes for Vitamin B12 Deficiency
Vitamin B12 deficiency does not mean that some people consume too little of it. It may also happen that their bodies cannot absorb what they consume. Knowing what's behind the deficiency is important, as the treatment approach will vary depending on what caused it.
1. Lack of Dietary Intake
One reason for vitamin B12 deficiency may be relatively low levels of vitamin B12 being consumed by a person for a long time. Unlike some other vitamins, vitamin B12 occurs only in food of animal origin, so people who avoid these
food sources may develop a deficiency if their diet lacks fortified food or supplements containing the vitamin.
2.Pernicious Anemia
In pernicious anemia, the immune system targets the stomach cells that secrete intrinsic factor—a protein needed for vitamin B12 absorption. Since the body fails to produce intrinsic factor, the absorption of vitamin B12 is not possible.
3. Gastrointestinal Disorders
Some gastrointestinal disorders that may affect vitamin B12 absorption are:
- Crohn’s disease
- Celiac disease
- Chronic gastritis
- Small intestinal bacterial overgrowth (SIBO)
These diseases either impair the functioning of the digestive system or the nutrient absorption capacity.
4. Surgery of the Stomach or Intestines
Individuals who have previously undergone bariatric surgery or had portions of their stomach or intestines removed can become deficient in vitamin B12 due to less absorption sites in the body.
5. Certain Drugs
Consumption of certain drugs over an extended period can hamper the absorption of vitamin B12. They include:
- Metformin (for treating type 2 diabetes)
- Proton pump inhibitors (PPIs)
- H2 blockers used for reducing stomach acid production
Groups Most at Risk of Vitamin B12 Deficiency
- Vegan diets
- Crohn's disease
- Pernicious anemia
- Patients with bariatric and GI surgery
- Individuals on metformin or prolonged use of acid blockers
- People who abuse alcohol
- These causes will help diagnose vitamin B12 deficiency in its early stages.
Treatment for Vitamin B12 Deficiency
Best available Sources of Vitamin B12
- Beef liver
- Fish (salmon, tuna, sardines)
- Shellfish (clams and oysters)
- Eggs
- Milk and yogurt
- Cheese
- Chicken
- Fortified breakfast cereals
- Plant milk alternatives that are fortified
Is It Possible To Prevent Vitamin B12 Deficiency?
- Have a healthy and balanced diet including foods high in vitamin B12.
- Vegans and vegetarians must take vitamin B12 supplements.
- Older patients need to have regular testing for vitamin B12 when recommended by the physician.
- Patients on metformin or proton pump inhibitors need to monitor their vitamin B12.
- Visit a doctor if numbness, tiredness, or memory loss occurs.
