What is Vitamin B12?
Vitamin B12 is an important nutrient that helps our body to keep our nerve cells and blood cells healthy. It also helps our body to make DNA, the genetic material in all of our cells. Our body does not make vitamin B12 on its own, so we have to consume food and drinks that have vitamin B12 in order to get it.
Vitamin B12 is found in animal products we can eat and drink such as meat, dairy and eggs. It can also be found in fortified foods such as certain cereals, bread and nutritional yeast.
Adults need around 2.4 micrograms (mcg) of vitamin B12 a day, and people who are pregnant or breastfeeding need more. The amount of vitamin B12 babies and children need varies based on age.
What is vitamin B12 deficiency?
Vitamin B12 deficiency happens when our body is either not getting enough or not absorbing enough vitamin B12 from the food that we eat that it needs to function properly. Vitamin B12 is an important nutrient that helps our body make red blood cells and DNA, the genetic material in all of your cells.
Vitamin B12 deficiency can cause physical, neurological and psychological problems if it is not treated.
How does my body absorb vitamin B12?
There are two things that need to happen in order for our body to absorb vitamin B12 from the food we eat. First, hydrochloric acid in our stomach removes vitamin B12 from the food it was in. Next, vitamin B12 combines with something called intrinsic factor, a protein made by our stomach. Vitamin B12 is then able to be absorbed by our digestive system.
Some people have a rare condition called pernicious anemia, which means their stomach does not make intrinsic factor. Because of this, their body cannot properly absorb vitamin B12, which causes a vitamin B12 deficiency.
What is vitamin B12 deficiency anemia?
Vitamin B12 deficiency anemia happens when our body does not have enough healthy red blood cells because our body has a vitamin B12 deficiency. Vitamin B12 is needed to make red blood cells. Because of this, a lack of vitamin B12 can cause anemia People can have a vitamin B12 deficiency without having anemia.
SYMPTOMS AND CAUSES OF VITAMIN B12
What causes vitamin B12 deficiency?
Vitamin B12 deficiency happens if we are not eating enough vitamin B12 or our body is not absorbing the vitamin B12 you consume properly. Situations or conditions that can cause vitamin B12 deficiency include:
- Lack of vitamin B12 in your diet: People who don’t eat enough foods that naturally have vitamin B12 or don’t eat foods fortified with vitamin B12 can develop vitamin B12 deficiency.
- Gastritis: Gastritis is inflammation of the stomach lining, and it’s a common cause of vitamin B12 deficiency. It can cause vitamin B12 deficiency due to a lack of hydrochloric acid in our stomach, which is needed for vitamin B12 absorption.
- Pernicious anemia: People who have pernicious anemia, a rare medical condition, are not able to make intrinsic factor, a protein made by our stomach. We need intrinsic factor so that our body can absorb B12 vitamin. People with pernicious anemia have a B12 vitamin deficiency.
- Digestive diseases: Diseases that affect the digestive system, like Crohn’s disease and celiac disease, can prevent our body from fully absorbing vitamin B12.
- Surgery: People who have gastrointestinal surgery, such as a gastric bypass (weight loss surgery), can have difficulty absorbing vitamin B12.
- Alcohol use disorder: This condition can damage our digestive system and cause vitamin B12 deficiency.
What are the symptoms of vitamin B12 deficiency?
General physical symptoms of vitamin B12 deficiency can include:
- Feeling very tired or weak.
- Experiencing nausea, vomiting or diarrhea.
- Not feeling as hungry as usual.
- Weight loss.
- Having a sore mouth or tongue.
- Having yellowish skin.
- Pale discoloration of face
Neurological symptoms of vitamin B12 deficiency can include:
- Numbness or tingling in your hands and feet.
- Vision problems.
- Having a hard time remembering things or getting confused easily.
- Having a difficult time walking or speaking like you usually do.
- If neurological problems develop from vitamin B12 deficiency, they may not be reversible.
Psychological symptoms of vitamin B12 deficiency can include:
- Feeling depressed.
- Feeling irritable.
- Experiencing a change in the way you feel and behave.
PREVENTION
How can we prevent vitamin B12 deficiency?
Most people can prevent vitamin B12 deficiency by consuming foods and drinks that have vitamin B12.
Options for consuming vitamin B12 include:
- Animal food products: Red meat, fish, poultry, eggs, milk and other dairy products all contain vitamin B12.
- Fortified foods: Fortified foods are foods that have certain vitamins and nutrients added to them that they don’t naturally have. Fortified foods include certain breakfast cereals, nutritional yeast, plant milk and certain bread. Be sure to check the food label (nutritional facts) to see if the food has been fortified with vitamin B12.
- Vitamin B12 dietary supplements: Many multivitamins have vitamin B12. There are also supplements that only have vitamin B12.
Other things you can do to help prevent vitamin B12 deficiency include:
- Avoid alcohol: Frequent alcohol consumption can damage our digestive system and make it difficult for our body to absorb vitamin B12.
- Do your best to manage your digestive disease: If we have a digestive disease such as Crohn’s disease or celiac disease, be sure to follow your healthcare provider’s instructions to stay healthy.
COMPLICATIONS OF VITAMIN B12 DEFICIANCY
More severe side effects of vitamin B12 deficiency include:
- Peripheral neuropathy.
- Degeneration of the spinal cord.
- Paralysis.
- Bowel incontinence and/or urinary incontinence.
- Erectile dysfunction.
- Depression.
- Paranoia and delusions.
- Memory loss.
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