B12 Deficiency Symptoms

B12 Deficiency (Read time 2 minutes and 30 seconds). Vitamin B12, an essential water-soluble nutrient belonging to the B-class vitamins, must be obtained externally through diet or supplements, as the body cannot produce it on its own. Once absorbed, B12 is stored in the liver, and due to the body’s minimal requirement, deficiencies may not show noticeable symptoms for years.

Table of content:

Sources of Vitamin B12
Primary plant sources
Signs of B12 Deficiency
Who is at risk of B12 Deficiency

Sources of Vitamin B12:

Primary sources from animals include:

Calf liver
Seafood
Beef
Yogurt
Milk
Cheese
Lamb
Pork
Chicken

Primary plant sources, though inconsistent, include:

Sea plants like kelp
Sea algae, such as blue-green algae
Brewer’s yeast
Fermented foods like tempeh, miso, and tofu

Furthermore, fortified foods like breakfast cereals can serve as good sources of B12. Pharmaceutical forms of B12, including cyanocobalamin and methylcobalamin, are also available for supplementation.

Function of B12 in the Body:

Facilitating the formation of red blood cells
Supporting the development of nerve cells, especially the myelin sheath surrounding nerve fibers
Assisting in protein synthesis and the metabolism of carbohydrates and fats

Signs of B12 Deficiency:

Presence of enlarged, immature red blood cells
Gradual onset of nerve and muscle paralysis
Development of a glossy, smooth tongue
Heightened sensitivity of the skin

B12 is essential for red blood cell production, DNA synthesis, and overall cellular function. This vitamin binds to food proteins and is released by stomach acid during digestion. Then is subsequently absorbed into the bloodstream with the help of intrinsic factor. Anemia, characterized by insufficient oxygen transportation due to immature red blood cells. This is a common consequence of B12 deficiency, leading to fatigue. Folic acid can mask anemia. But won’t address the underlying B12 deficiency, which if left uncorrected, can result in permanent nerve damage. Furthermore, B12 deficiency may contribute to dementia and balance issues in older adults.

Who is at risk of B12 Deficiency

Those at high risk include individuals with absorption issues. For example strict vegetarians avoiding B12-rich animal products, and certain populations like the elderly or those with specific medical conditions such as HIV or Crohn’s disease. Symptoms may take years to manifest in adults due to B12 storage in the liver, infants and children may exhibit signs of neurological development issues more rapidly if their mothers follow a strict vegetarian diet.

What to eat on B12 Deficiency

Natural sources of B12 include beef liver, trout, salmon, and other animal products, with plant-based sources like kelp or fermented foods being less reliable. Fortified foods or supplements, recommended under medical supervision, can be alternatives for those unable to meet their B12 needs naturally. However, true nutritional deficiencies of vitamin B12 are rare, typically occurring in specific circumstances such as impaired absorption, strict vegetarianism, advanced age, or certain medical conditions.