Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency is not always easy to detect. Symptoms may take years to appear and are often mistaken for other conditions. However, recognizing them early is important for both prevention and treatment.
People Most at Risk Include:
Vegans and strict vegetarians
The elderly
Pregnant or breastfeeding women
People with pancreatitis or type 2 diabetes
Main Symptoms of Deficiency:
Anemia
Cardiovascular problems
Reduced vision capacity
Depression and neurological disorders
Fatigue and exhaustion
Headaches and difficulty concentrating
Digestive problems
Nervousness and irritability
Pain, numbness, or tingling in the hands, arms, legs, and feet
Shortness of breath
Pale or yellowish skin
Poor memory or confusion
Muscle weakness
Loss of appetite and weight loss
Balance and coordination problems
Causes of Vitamin B12 Deficiency:
Vitamin B12 deficiency can result from insufficient intake or poor absorption. Common causes include:
Low dietary intake: Diets lacking animal products or fortified foods
Stomach inflammation (gastritis): Reduced stomach acid limits absorption
Pernicious anemia: A rare condition where the body lacks intrinsic factor, needed for B12 absorption
Digestive disorders: Conditions such as Crohn’s disease or celiac disease
Gastrointestinal surgery: Procedures like gastric bypass can impair absorption
Excessive alcohol use: Damages the digestive system and reduces absorption
Genetic factors: Rare disorders like transcobalamin II deficiency interfere with B12 transport
Foods Rich in Vitamin B12:
The recommended daily intake of vitamin B12 depends on age, sex, and health conditions. To prevent deficiency, include these foods in your diet:
Liver: Up to 20 µg per 100 g; also rich in iron and vitamin B6
Shellfish (oysters, cockles, scallops): Cockles provide 80–100 µg per 100 g; oysters 16–18 µg; scallops around 1.5 µg
Salmon: About 3 µg per 100 g; also a source of omega-3 fatty acids
Tuna: Around 2.2–2.4 µg per 100 g; plus protein and potassium
Ground beef: About 2.2–2.5 µg per 100 g; also rich in iron
Milk: A 250 ml glass provides 1.1–1.4 µg; along with calcium
Natural yogurt: Around 1 µg per 150 g; plus probiotics for gut health
Eggs: Approximately 0.6 µg per egg; also containing vitamin D and healthy fats
Fortified foods: Breakfast cereals and enriched nutritional yeast (up to 23–25 µg per 15 g)
Conclusion:
Vitamin B12 is essential for nerve health, red blood cell production, and energy metabolism. A deficiency can cause a wide range of symptoms, from fatigue and anemia to neurological problems.
The good news is that vitamin B12 deficiency is both preventable and treatable through diet and supplementation. Recognizing the signs early and addressing the root causes is key to avoiding long-term complications.
Note: If you suspect you have symptoms of vitamin B12 deficiency, consult a healthcare professional for testing and guidance.
