Vitamin B12 : Deficiency and How to Increase it Naturally

Our body needs Vitamin B₁₂ to stay healthy and function properly. Our body uses Vitamin B₁₂ to make red blood cells while it protects our brain and operates our nervous system. Not getting enough Vitamin B₁₂ creates multiple health issues that become severe when you delay treatment. Through this blog post we will try to explain what health issues result from low Vitamin B₁₂ and useful natural  ways to restore your vitamin B₁₂ balance naturally.

Symptoms of Vitamin B₁₂ Deficiency

Your body shows signs when you have insufficient Vitamin B₁₂. These health problems appear gradually and get worse as time goes by. Here are the most common signs to watch out for:

1) Fatigue and Weakness - You experience extreme fatigue as your first and most basic symptom when your body lacks Vitamin B₁₂. Your body has trouble generating enough red blood cells to supply oxygen to your tissues when you have a Vitamin B₁₂ deficiency.

2) Pale or Jaundiced Skin - When your body lacks Vitamin B₁₂ you develop pale or mildly yellow discoloration on your skin. When red blood cells break down they release bilirubin into your system.

3) Nerve Problems - Your body needs Vitamin B₁₂ to keep your nervous system working properly. Your body needs Vitamin B₁₂ to avoid nerve problems that cause strange sensations in your hands and feet.

4) Cognitive Issues - When Vitamin B₁₂ levels fall below normal people may have problems with memory and concentration plus changes in mood that show as depression and anger.

5) Glossitis and Mouth Sores - A red and swollen tongue plus mouth sores signal Vitamin B₁₂ deficiency in your body.

6) Shortness of Breath - Your body shows signs of shortness of breath plus dizziness because it lacks enough Vitamin B₁₂. The body shows these symptoms because it produces fewer red blood cells when Vitamin B₁₂ drops below healthy levels.

7) Visual Disturbances - The optic nerve suffers damage from Vitamin B₁₂ deficiency which may affect your ability to see clearly or make vision unstable.

You need professional medical help to learn if your symptoms result from Vitamin B₁₂ deficiency.

How to Increase Your Vitamin B₁₂ Naturally

You can naturally increase your Vitamin B₁₂ levels by making simple changes to what you eat and how you live. Here are some tips - 

1) Eat Vitamin B₁₂-Rich Foods - Eating foods naturally rich in Vitamin B₁₂ helps you get more of this vitamin into your body. These include:

(i) Animal Products - You can boost Vitamin B₁₂ levels with meat products especially beef and liver plus poultry fish (salmon and tuna), eggs and dairy items (Milk cheese and Yogurt).

(ii) Seafood - Clams and crab offer the highest Vitamin B₁₂ content among shellfish foods.

(iii) Plant-based foods - Plant-based foods with added Vitamin B₁₂ are suitable choices for anyone who follows a plant-based diet. Choose Vitamin B₁₂-fortified cereals and use plant milk made from almonds, soy or oats plus nutritional yeast as food sources.

3) Consider Supplements - Supplements help people who need Vitamin B₁₂ from their diet because of health problems that prevent them from absorbing enough Vitamin B₁₂. You can find Vitamin B₁₂ supplements as tablets, capsules and drops that you place under your tongue.

4) Address Absorption Issues - Your body struggles to take in Vitamin B₁₂ from foods when you have medical problems like pernicious Anemia, Crohn's disease, and celiac disease. If you experience Vitamin B₁₂ absorption problems your doctor will suggest intramuscular shots or alternative medical procedures.

5) Adopt a Balanced Diet - Eating a balanced diet with multiple sources of Vitamin B₁₂ foods protects you from developing Vitamin B₁₂ deficiency regardless of your dietary choices.

6) Talk to Your Doctor - Check with your doctor regularly about B₁₂ testing because your risk group includes older adults and people who have digestive problems or follow a vegetarian diet.

 

Frequently Asked Questions (FAQs)

1) What leads to Vitamin B₁₂ deficiency?

Ans): Consumers of vegetarian and vegan diets often develop Vitamin B₁₂ deficiency alongside people with absorption problems from medical conditions such as pernicious anemia and Crohn's disease or those who take medications like metformin or proton pump inhibitors.

2) Can someone following a plant-based diet receive enough Vitamin B₁₂ through their meals?

Ans): Although most Vitamin B₁₂ comes from animal items you can follow a plant-based diet while getting enough Vitamin B₁₂ through fortified foods and supplements.

3) Doctors test your blood samples to identify Vitamin B₁₂ deficiency.

Ans): Your doctor uses blood tests to measure your Vitamin B₁₂ levels to diagnose a Vitamin B₁₂ deficiency. Your doctor will test your blood to identify red blood cell issues and Homo-cysteine build-up that show Vitamin B₁₂ deficiency symptoms.

4) How much Vitamin B₁₂ do I need daily?

Ans): Your daily Vitamin B₁₂ needs depend on your age group and life phase according to specific recommendations.

(i) Adults : 2.4 mcg (micrograms)

(ii) Pregnant Women : 2.6 mcg (micrograms)

(iii) Breastfeeding Women : 2.8 mcg (micrograms)

5) What negative reactions happen when someone takes too much Vitamin B₁₂ ?

Ans): Water-soluble Vitamin B₁₂ leaves your body through urine when you take more than your body needs. The body easily eliminates excess Vitamin B₁₂ through urine making this vitamin safe to take even in large amounts. Follow your doctor's guidance as the best option.

6) Children need sufficient Vitamin B₁₂ just like Adults do ?

Ans): Children need Vitamin B₁₂ supplements when they eat only plant-based diets because they can develop vitamin B₁₂ deficiency. Children who lack Vitamin B₁₂ may develop slow growth with reduced food intake and increased fussiness. Consult your child's doctor about the right steps.

 

By recognizing the symptoms of a Vitamin B₁₂ deficiency and taking steps to address it, you can safeguard your health and well-being. Whether through diet, supplements, or medical advice, ensuring your body gets enough Vitamin B₁₂ is a simple but powerful way to stay healthy.