Welcome to another video!
Today, we'll take a look at 11 warning signs of vitamin B12 deficiency.
Do you experience low energy, irritability, mood imbalance, feeling sluggish (especially
in the afternoon), forgetfulness, lightheadedness or brain fog?
If so, your body may be low in vitamin B12 levels, and you'll need to boost it.
You see, your body craves B12 to keep your nerves and cells healthy.
Yet B12 cannot be made by our bodies alone.
And plants don’t make it either.
B12 is only naturally available in red meat and fish, where it’s found in abundance.
That means if you’re vegetarian or vegan, you’re almost certainly lacking the right
amount of B12 in your body.
And even if you are supplementing, you may not be getting the full effect either.
B12 deficiency, also known as cobalamin deficiency, is as much associated with bad absorption,
as it is with low intake of the vitamin itself.
Make sure you watch this video to the end, because we'll reveal how you can boost your
levels of vitamin B12 effectively - even if you are vegan.
Here's an interesting fact:
Did you know B12 is the only water-soluble vitamin that can be stored in the liver up
to 5 years?
So first, let's talk about why vitamin B12 is important.
The human body needs vitamin B12 to make red blood cells, nerves and DNA.
Vitamin B12 regulates hormone production and supports a healthy immune system.
It's important for the functioning of the digestive, circulatory and reproductive systems.
Vitamin B12 is needed to convert carbohydrates into fuel that the body can use, and metabolize
fats and proteins.
Getting enough B12 can help you feel more energetic and have a better overall sense
of well-being.
The average adult should get 2.4 micrograms a day.
Like most vitamins, B12 can’t be made by the body.
B12 is found naturally in many common foods, including organ meats, shellfish, meat, poultry,
eggs and dairy.
And therein lies the problem:
Some people don’t consume enough vitamin B12 to meet their needs, while others can’t
absorb enough, no matter how much they take in.
As a result, B12 deficiency is relatively common, especially among older people.
Getting enough vitamin B12 daily, and absorbing it properly, has been shown to:
help maintain energy levels support better mood
support healthy heart function support healthy thick hair and clear skin
aid in digestion by fostering a healthy environment for gut-friendly bacteria
boost the ability to clearly think, learn, and remember
Next up, how can you tell if you’re deficient?
Vitamin B12 Deficiency symptoms can manifest in these ways:
Number 1.
Tingling hands or feet.
Vitamin B12 deficiency may cause “pins and needles” in the peripheral nerves of the
hands or feet.
Number 2.
Trouble walking.
Over time, peripheral nerve damage resulting from vitamin B12 deficiency can cause numbness
in the feet and limbs, making it hard for a person to walk without support.
Number 3.
Pale skin.
Pale or yellow skin, called jaundice, may be a symptom of vitamin B12 deficiency.
Jaundice develops when a person’s body is not able to produce enough red blood cells,
causing megaloblastic anemia.
Number 4.
Fatigue.
Megaloblastic anemia due to vitamin B12 deficiency may lead to a person feeling fatigued, because
there are not enough red blood cells to carry oxygen around their body.
Number 5.
Fast heart rate.
A fast heart rate may be a symptom of vitamin B12 deficiency.
The heart may start to beat faster to make up for the reduced number of red blood cells
in the body.
Number 6.
Shortness of breath.
Anemia that results from vitamin B12 deficiency may cause a person to feel short of breath,
because of a lack of red blood cells and a fast heart beat.
Number 7.
Mouth pain.
Deficiency in vitamin B12 may cause a swollen, smooth, red tongue, mouth ulcers, or a burning
sensation in the mouth.
This is due to a reduction in red blood cell production, which results in less oxygen reaching
the tongue.
Number 8.
Problems thinking or reasoning.
Vitamin B12 deficiency may cause difficulty in thinking or reasoning, and memory loss,
as a result of less oxygen reaching the brain.
Number 9.
Irritability.
Being deficient in vitamin B12 can affect a person’s mood, potentially causing irritability
or depression.
Number 10.
Nausea, vomiting, and diarrhea.
Vitamin B12 deficiency may lead to a person both feeling and being sick, and cause diarrhea,
as a result of insufficient oxygen.
Number 11.
Decreased appetite and weight loss.
As a result of digestive issues, such as nausea, people with vitamin B12 deficiency may lose
their appetite, leading to weight loss.
Are you experiencing any of these symptoms?
A severe deficiency in Vitamin B12 can cause permanent damage to the brain and nervous
system.
Next, what causes vitamin B12 deficiency?
Vegans can develop vitamin B12 deficiency because they lack this nutrient in their diets.
Alcohol consumption, even on a moderate level, can cause B12 deficiency.
Drinking alcohol flushes B vitamins from your body, and decreases absorption from your gut.
B12 deficiency is also common in people over the age of 50.
As you age, it becomes increasingly difficult for your body to absorb vitamin B12 from foods,
because you produces less stomach acid, which is vital for nutrient absorption.
Also, you may not be able to process vitamins properly if you suffer from digestive problems,
such as Crohn’s disease or Celiac’s disease.
Prescription medication can also interfere with the body’s ability to absorb B12.
How do you know if you are deficient in B12?
A simple blood test can diagnose a vitamin B12 deficiency.
For example, your doctor might recommend a complete blood count (CBC), a homocysteine
test, or a methylmalonic acid (MAA) test.
The most important step, however, is to visit a doctor who has experience in diagnosing
and treating B12 deficiencies.
Lastly, what foods can you eat to get enough vitamin B12?
While you can take B12 supplements, most are Cyanocobalamin, which is synthetic and not
as effective as B12 found naturally in foods.
For vegetarians and vegans, it takes a conscious effort to increase your intake.
Here is a list of foods that contain significant amounts of B12:
Beef, animal liver and clams, fish like sardines and tuna, meat, eggs, milk, and other dairy
products
Vegan foods with lesser amounts of B12 include:
Algae - such as Spirulina and Chlorella Seaweed - such as Nori or Laver
Nutritional yeast - a form of deactivated yeast (Saccharomyces cerevisiae)
Wheatgrass Juice - from freshly sprouted leaves Legumes Sprouts - like moong, peas, lentil
Root Vegetables - like carrots, radish and turnips
Buckwheat - such as noodles or porridge Mushrooms - Black trumpet and Golden Chanterelle
contain higher levels of B12 B12 fortified foods - such as breakfast cereal,
non-dairy milk and nutrition yeast
The recommended daily amount (RDA) of vitamin B12 increases as you get older.
It’s recommended that vegans take more than the RDA of B12, to compensate for lower bioavailability
of supplements and lack of animal sources in their diets.
The best form of supplemental B12 is methylcobalamin, which is naturally occurring and most readily
absorbable.
See our recommended methylcobalamin source below.
Keep in mind that your body may only absorb 50% of the vitamin B12 it ingests.
What’s more, certain medical conditions, such as gut inflammation can impede B12 absorption.
So it’s important to monitor your levels as you adjust your diet or begin supplementation.
If you have type 2 diabetes, and take medication, have your B12 regularly checked to ensure
you’re getting enough.
There you have it.
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And now, over to you:
Do you think you are deficient in vitamin B12?
What steps have you taken to boost B12 levels?
Do leave us your comment below!
And be sure to check out our other videos!