Humans consume various vitamins and minerals through the food they eat. However, due to certain life stages, dietary choices, and medical conditions, they have to suffer from nutrient deficiencies.
Some people have to deal with fatigue, mood swings, memory problems, or constant weakness, but they are unable to identify the deeper problem within their bodies. This silent health threat that affects millions of people all across the globe is vitamin B12 deficiency. The major reasons for its deficiency are if your diet lacks it or if your body fails to absorb it. It is a water-soluble vitamin; therefore, you must consume it regularly through diet (meat, dairy, eggs) or supplements.
Its deficiency can affect your body in several ways, from energy levels to mental health, the nervous system, and the ability to perform daily tasks.
Let’s discuss how vitamin B12 deficiency can impact you.
What is Vitamin B12?
It is also known as cobalamin, and it is important because:
- It is essential for the development and maintenance of the nervous system.
- It is necessary for the production of healthy red blood cells, white blood cells, and platelets.
- It plays an important role in the creation and repair of genetic material (DNA/RNA).
- It is also crucial for energy production.
- Acts as a cofactor for enzymes: important for cardiovascular health.
Also, note that your body doesn’t make vitamin B12 naturally, so you have to consume food rich in this nutrient.
The right amount of vitamin B12 that you need each day is:
- Children: 1.8 mcg
- Teens: 2.4 mcg
- Adults: 2.4 mcg
How does Vitamin B12 Deficiency Impact you?
In many research papers published, it is revealed that vitamin B12 deficiency harms human health in many ways.
1. Constant Fatigue and Weakness
The first and major sign of vitamin B12 deficiency is extreme tiredness. This is because if there is a deficiency of vitamin B12, then the production of red blood cells will also be impacted, and it will ultimately affect the transport of oxygen in your body. As a result, you feel weak, exhausted, low on energy, and physically drained.
No matter if you have slept enough, you will still be tired, and simple daily tasks like walking upstairs or studying can feel exhausting.
2. Brain Fog and Memory Problems
If you are struggling to focus or concentrate on one activity at a time, then you are also vitamin B12 deficient. This is because vitamin B12 is crucial for brain function. Its deficiency may actually lead to poor concentration, brain fog, confusion, memory issues, and difficulty focusing.
Students and working professionals consider it the result of stress and burnout, dismissing the actual underlying problem.
3. Mood Swings, Anxiety, and Depression
Vitamin B12 is also important for mental and emotional health. As it affects the production of brain chemicals responsible for regulating mood. Therefore, its deficiency can worsen mood swings, anxiety, depression, and emotional instability.
You might suddenly feel emotional or mentally exhausted without any reason; this is a major effect of vitamin B12 deficiency on your mind. If you are working on a manuscript and are unable to complete it due to exhaustion, then seek help from a manuscript helper.
4. Tingling or Numb Hands
Vitamin B12 functions to sustain the covering around nerves known as the myelin sheath. However, vitamin B12 deficiency can damage your nerves. It can lead to tingling sensations, pins and needles, numbness in hands or feet, and muscle weakness.
5. Movement and Coordination Problems
Vitamin B12 deficiency also affects movement and coordination, leading to poor balance, dizziness, difficulty walking, unsteady movements, and musical coordination issues.
6. Pale or Yellowish Skin
Vitamin B12 deficiency adversely impacts the production of red blood cells; therefore, it can also cause your skin to become pale or yellowish. Due to its deficiency, some people may also experience shortness of breath, rapid heartbeat, and weakness.
7. Mouth Ulcers and Tongue Problems
The vitamin B12 deficiency can also affect oral health. It can lead to mouth ulcers, swollen tongue, smooth or red tongue, and sensations in the mouth.
8. Vision Problems
In rare but serious cases, vitamin B12 deficiency can even lead to vision problems such as blurred vision, sensitivity to light, and poor eyesight.
Who is at the Most Risk of Vitamin B12 Deficiency?
Anyone can develop a vitamin B12 deficiency. However, some people face higher risks.
1. Vegetarians
This is because vitamin B12 is mostly found in animal-based foods. Therefore, vegetarians are unable to find better alternative options and as a result suffer from its deficiency.
2. Older Adults
With old age, the body becomes less efficient at absorbing vitamin B12 from food.
3. People with Digestive Problems
Digestive problems such as Crohn’s disease, celiac disease, and gastritis can interfere with nutrient absorption.
4. People Taking Certain Medications
Medications like acid-reducing drugs and diabetes medications can reduce vitamin B12 absorption over time.
5. People with a Poor Diet
People who often consume processed food and do not take a balanced diet are also at risk of developing a vitamin B12 deficiency.
Best Vitamin B12 Food Sources
If you don’t want to suffer from vitamin B12 deficiency, then you must consume the best food sources of Vitamin B12:
- Beef liver or kidneys
- Clams and oysters
- Sardines, mackerel, trout, and salmon
- cereals, nutritional yeast, and fortified soy or almond milk.
- Yogurt, cheese, and eggs
Final Thoughts
Vitamin B12 deficiency can impact your physical, mental, and emotional health. Therefore, if your body shows signs of its deficiency, then you must consider it a serious problem and increase your intake of vitamin B12.