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Vitamin B12 is an essential nutrient that helps your body make red blood cells and DNA, and keep your nerve cells healthy. It is found in animal products such as meat, eggs, and dairy, as well as in some fortified foods such as cereals and nutritional yeast. However, some people may not get enough vitamin B12 from their diet or may have trouble absorbing it from their food. This can lead to a condition called vitamin B12 deficiency, which can cause various physical, neurological, and psychological symptoms if left untreated.
What are the symptoms of vitamin B12 deficiency?
The symptoms of vitamin B12 deficiency can vary depending on the severity and duration of the condition. Some of the common symptoms include:
- Skin pallor and yellowing of the skin
- Extreme weakness and fatigue
- Sensations of pins and needles due to nerve damage
- Glossitis (inflammation of the tongue) and mouth ulcers
- Breathlessness and dizziness
- Mood changes, such as depression, psychosis, and irritability
- Some loss in sense of touch, walking, and vision problems
- Symptoms of dementia, such as memory loss and confusion
- Loss of appetite and weight loss
Some of these symptoms may be mistaken for other conditions, such as aging, stress, or depression. Therefore, it is important to consult a doctor if you experience any of these symptoms, especially if they are new, severe, or persistent.
What are the causes and risk factors of vitamin B12 deficiency?
Vitamin B12 deficiency can occur due to decreased intake, increased requirements, or poor absorption of the vitamin. Some of the possible causes and risk factors are:
- Following a strict vegan diet, which excludes all animal products
- Being elderly, especially if you have a condition called pernicious anemia, which prevents your stomach from making a protein called intrinsic factor that helps you absorb vitamin B12
- Having surgery that removes part of your stomach or small intestine, affects your ability to absorb vitamin B12
- Having a condition that affects your digestive system, such as atrophic gastritis, celiac disease, Crohn’s disease, or bacterial overgrowth
- Taking certain medications that interfere with your absorption of vitamin B12, such as metformin for diabetes, antacids, or proton pump inhibitors for acid reflux
- Being pregnant or breastfeeding, which increases your need for vitamin B12
- Drinking too much alcohol, which can damage your stomach lining and affect your absorption of vitamin B12
What are the complications of vitamin B12 deficiency?
If vitamin B12 deficiency is not treated in time, it can lead to serious and irreversible complications, such as:
- Vascular disease, such as stroke, heart attack, or blood clots, due to elevated levels of a substance called homocysteine that damages your blood vessels
- Neurological damage, such as peripheral neuropathy, ataxia, or optic neuropathy, affects your nerves, balance, and vision
- Cognitive impairment, such as dementia, Alzheimer’s disease, or psychosis, that affects your memory, thinking, and behavior
- Anemia is a condition where you have fewer or smaller red blood cells that carry oxygen to your tissues and organs
How can you prevent and treat vitamin B12 deficiency?
The best way to prevent and treat vitamin B12 deficiency is to eat a balanced diet that includes foods rich in vitamin B12, such as:
- Meat, poultry, fish, and shellfish
- Eggs, cheese, milk, and yogurt
- Fortified cereals, bread, and nutritional yeast
If you follow a vegan diet, you may need to take a vitamin B12 supplement or use fortified foods to meet your daily requirements. You should also check your vitamin B12 levels regularly with a blood test.
If you have a condition or take a medication that affects your absorption of vitamin B12, you may need to take a higher dose of vitamin B12 supplement or get injections of vitamin B12 from your doctor. The type, dose, and frequency of vitamin B12 treatment will depend on your individual needs and the cause of your deficiency.
Vitamin B12 deficiency is a treatable condition that can have serious consequences if ignored. By being aware of the symptoms, causes, and risk factors of vitamin B12 deficiency, you can take steps to prevent and treat it and improve your health and well-being.
Conclusion
Vitamin B12 is an essential nutrient that helps your body make red blood cells, and DNA, and maintain nerve health. A deficiency of vitamin B12 can cause various symptoms, such as fatigue, anemia, nerve damage, cognitive impairment, and mood changes. The causes of vitamin B12 deficiency include poor dietary intake, especially in vegans, and impaired absorption, especially in the elderly and people with certain medical conditions or medications. The treatment of vitamin B12 deficiency involves taking vitamin B12 supplements or injections, depending on the severity and the underlying cause. The prevention of vitamin B12 deficiency involves eating a balanced diet that includes animal products or fortified foods and checking your vitamin B12 levels regularly.
FAQs
Q: How do I know if I have vitamin B12 deficiency?
A: The only way to confirm if you have vitamin B12 deficiency is to get a blood test that measures your vitamin B12 levels. However, some common signs and symptoms of vitamin B12 deficiency are skin pallor and yellowing, extreme weakness and fatigue, sensations of pins and needles, glossitis and mouth ulcers, breathlessness and dizziness, mood changes, loss of sensation, vision problems, and memory loss.
Q: What are the best sources of vitamin B12 in food?
A: Vitamin B12 is mainly found in animal products, such as meat, poultry, fish, eggs, and dairy. Some plant-based foods, such as certain cereals, bread, and nutritional yeast, are fortified with vitamin B12.
Q: How much vitamin B12 do I need per day?
A: The recommended dietary allowance (RDA) for vitamin B12 for adults is 2.4 micrograms (mcg) per day. Pregnant and breastfeeding women need more, around 2.6 and 2.8 mcg per day, respectively. Infants and children need less, depending on their age. For example, infants under 6 months need 0.4 mcg per day, while children aged 9 to 13 years need 1.8 mcg per day.
Q: Can I overdose on vitamin B12?
A: Vitamin B12 is a water-soluble vitamin, which means that excess amounts are excreted in the urine and do not accumulate in the body. Therefore, there is no known toxicity or adverse effects from high doses of vitamin B12. However, some people may experience allergic reactions or interactions with certain medications if they take too much vitamin B12.
Q: What are the complications of untreated vitamin B12 deficiency?
A: If vitamin B12 deficiency is not treated in time, it can lead to serious and irreversible damage to your health. Some of the possible complications are vascular diseases, such as stroke and pulmonary embolism, due to elevated homocysteine levels; nerve damage, such as peripheral neuropathy and ataxia; cognitive impairment, such as dementia and depression; and megaloblastic anemia, which can cause severe blood loss and infections.
