Vitamin B12, also known as cobalamin, is a water-soluble vitamin that is essential for the proper functioning of our bodies. A deficiency can cause physical, psychological, and mental symptoms that can affect your daily life. Despite its importance, many people are unaware of how easy it is to become deficient in this vitamin, especially if your diet lacks animal products. Over time, this deficiency can sneak up on you, and bring with it a variety of symptoms that can be confusing to identify. So, how do you know if your body is lacking this nutrient? If that’s the question you have, read on to learn 5 signs that your body is deficient in vitamin B12.
Also read: Vitamin B deficiency may lead to mental illnesses in teens: Preliminary study
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Why is vitamin b12 important?
Vitamin B12 is an important nutrient that helps your body in many ways. It helps make your DNA and red blood cells. In addition, it is also necessary for developing your central nervous system – which includes your brain and spinal cord. Plus, it is also important for keeping your hair, nails and skin healthy. The great thing about this nutrient is that our body does not make it naturally, so we need the right foods to meet our nutritional requirements.
These are 5 signs that indicate that your body is deficient in vitamin B12
1. Feeling tired all the time
One of the most common symptoms of vitamin B12 deficiency is that you will constantly feel tired. This happens because your body does not produce enough red blood cells to carry oxygen to your organs, leading to constant fatigue. You may feel like you are tired all day, even if you have had a full night’s sleep. If you are experiencing this, it may be a sign that your body is lacking in vitamin B12.
2. Tingling sensation in hands and feet
When your body lacks vitamin B12, you may experience a burning or tingling sensation in your hands and feet. This is because a deficiency in this nutrient can damage the protective covering that covers your nerves. According to a 2019 paper published in the Journal of Diabetes, diabetics taking metformin are at a higher risk of experiencing this tingling sensation.
3. Pale skin
Another sign of vitamin B12 deficiency is pale and sallow skin, which may look as if you have jaundice. According to an article published in the National Library of Medicine, when you lack vitamin B12, your body struggles to produce healthy red blood cells, leading to anemia and making your skin look pale. The result? Your skin loses its pinkish-red color.
4. Depression and mood fluctuations
If you are feeling sad or unusually irritable, it may not just mean you are having a bad day. When your body lacks vitamin B12, it can increase sulfur-containing amino acids in your body, which in turn contributes to the development of depression. So, if your mood is bad all the time, it may be due to a lack of vitamin B12 in your body.
5. Brain fogging
Are you having trouble remembering the little things of everyday life? Then it may be due to a vitamin B12 deficiency. Since vitamin B12 directly affects your brain and central nervous system, its deficiency can cause you to feel dizzy and have blurred vision. If you are constantly having memory problems, it may be a sign that your body is not getting enough B12 to function normally.
How to overcome vitamin B12 deficiency naturally?
As mentioned earlier, our body does not produce vitamin B12 nutrients, so it is important to consume foods and drinks to meet our daily requirements. Here are some easy ways to overcome this deficiency naturally:
1. Eat more foods rich in vitamin B12
The easiest way to include vitamin B12 nutrients in your diet is to eat foods rich in it. Include animal-based foods like eggs, fish and dairy products in your daily diet. If you are a vegetarian, include options like cheese, yogurt, fortified foods, mushrooms, etc. to fulfill your B12 needs.
2. Add nutritional yeast to your diet
Nutritional yeast is a popular source of vitamin B12 if you’re a vegetarian. Its versatility and cheesy flavor make it a versatile addition to soups, salads, and even pasta.
3. Take a B12 supplement
If you are not getting enough vitamin B12 through food, taking supplements may be effective. However, be sure to consult your doctor before taking supplements.
4. Pay attention to stomach health
Good gut health is important to absorb vitamin B12 efficiently. Include probiotic foods like yogurt in your diet for a healthy and happy digestive system.
Also read: 5 Home Remedies to Prevent Vitamin C Deficiency (Recipes Inside)
5. Choose fortified foods
Many food products such as plant-based milk, cereals, etc. are fortified with vitamin B12. These foods are especially beneficial for vegetarians and vegans and can help meet your dietary requirements.
Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
