Vitamin B12 Deficiency: The Hidden Health Risk You Can't Ignore
Human bodies cannot produce vitamin B12 and so it must be obtained from food or supplements
Vitamin B12, an essential nutrient for producing red blood cells, nerves, and DNA, is something our bodies cannot produce. A severe vitamin B12 deficiency can lead to serious health issues, including neurological problems and blood diseases, going as far as developing numbness, difficulty walking, severe joint pain, jaundice, and even shortness of breath.
So, B12 must be obtained from food or supplements. Adults need around 2.4 micrograms per day, but deficiencies are relatively common, especially among older adults.
Who Is at Risk?
Vitamin B12 deficiency is common among older adults, vegetarians, vegans, and individuals who have undergone weight-loss surgery. Conditions like celiac disease, Crohn’s disease, or chronic use of heartburn medications can also impair absorption.
Symptoms to Watch For
Deficiency symptoms can appear gradually or suddenly, including:
- Tingling in hands, legs, or feet
- Walking difficulties
- Anemia
- Fatigue
- Cognitive issues or memory loss
- Swollen tongue
- Weakness
A blood test is necessary for diagnosis. Early detection and treatment—via B12 shots or high-dose oral supplements—can prevent severe complications.
Sources of Vitamin B12
Animal-based foods are the primary sources of vitamin B12. Key options include:
- Lamb liver and kidneys
- Clams and sardines
- Beef and tuna
- Fortified cereals and nutritional yeast
- Fortified nondairy milk
- Salmon and trout
Strict vegetarians and vegans should consider B12-fortified foods or supplements to meet their nutritional needs.
While vitamin B12 is essential for health, it is not a cure-all for chronic conditions like Alzheimer’s. Instead, focus on maintaining adequate levels to support overall well-being.
