- Iodine deficiency;
- Calcium deficiency;
- Iron deficiency;
- Magnesium deficiency;
- Vitamins A, B12 and D deficiencies.
Vitamin B12
Vitamin B12 (cobalamin) is an important nutrient that is required for proper blood formation and nerve function. As the body can’t produce it on its own, we usually take it through food sources. Here are the main risk factors for lack of vitamin B12 in the body:
High homocysteine levels
Homocysteine is a result of protein breakdown and when present in high levels, it can raise the risk of stroke, heart attack and Alzheimer’s disease.
Improper infant development
Lack of vitamin B12 in the body is especially dangerous for the physical and mental development of infants. This deficiency has been related to numerous abnormalities which is why you should keep its levels in check.
Cognitive disorders
Several studies have shown a link between lack of vitamin B12, dementia and depression. The deficiency can be so severe that even proper vitamin B12 supplementation can’t reverse the damage already done.
Megaloblastic anemia
Megaloblastic anemia occurs when the bone marrow creates abnormal red blood cells which don’t allow proper oxygen distribution to the cells. The condition manifests through symptoms such as fatigue, diarrhea, muscle weakness and accumulation of waste in the body and is caused by low vitamin B12 levels.
Although everyone is at risk of suffering from vitamin B12 deficiency, the following groups are more prone to it:
- Pregnant and breastfeeding women;
- Bariatric surgery patients;
- Vegans and vegetarians;
- People suffering from gastrointestinal problems.
Here are the main symptoms of vitamin B12 deficiency:
Lack of iron
Vitamin B12 and iron deficiency are related as the vitamin increases the mineral’s bioavailability.
Forgetfulness
Although we all forget some things occasionally, chronic forgetfulness is definitely a sign of concern and may be caused by low levels of vitamin B12 in your body.
Pins and needles sensation
Feeling pins and needles in your limbs accompanied by numbness is one of the main symptoms of lack of vitamin B12.
Fatigue
Chronic fatigue is related to vitamin B12 deficiency as our cells are unable to get the required amount of oxygen.
Dizziness
The lack of oxygen caused by vitamin B12 deficiency can also cause dizziness.
Poor eyesight
Blurry vision, poor eyesight and sensitivity to light are signs of vitamin B12 deficiency. If left untreated, these symptoms may cause severe damage to the optic nerve.
Pale complexion
As vitamin B12 is important for the production of new red blood cells, lack of it can make your face pale.
Other symptoms of vitamin B12 deficiency may be nausea, brain fog, swollen tongue, jaundice, anemia, hallucinations, depression, neuropathy, shortness of breath, loss of focus, joint pain and muscle weakness.
Here are a few tips which will help you keep the levels of vitamin B12 in your body steady:
Avoid drinking alcohol often
Drinking excessive amounts of alcohol will lower your vitamin B12 absorption and cause the aforementioned symptoms. Stick to a drink or two a day and you should be fine.
Consume black pepper more often
Black pepper contains a compound known as piperine which can boost the bioavailability of vitamin B12.
Cranberry juice
Drinking fresh cranberry juice more often is a great way of improving your vitamin B12 levels.
Proper calcium intake
The absorption of vitamin B12 depends on your calcium intake, so make sure to consume calcium-rich foods such as dairy products more often.
Here’s a list of the best dietary sources of vitamin B12:
- Herring – 143 mg. per fillet;
- Salmon – 108 mg. per fillet;
- Mackerel – 15.3 mg. per 3 ounces;
- Chicken and beef liver – 81 mg. per 3 ounces;
- Milk – 1 mg. per cup;
- Turkey – 1.1 mg. per 3 ounces;
- Beef tenderloin – 0.9 mg. per 3 ounces;
- Lamb – 0.8 mg. per 3 ounces.
Health benefits of vitamin B12
Improves your energy levels
Vitamin B12 is responsible for transforming carbs into glucose in the body which can then be used as energy. This is the main reason why people with vitamin B12 deficiency often suffer from fatigue as well.
Improves the heart health
Vitamin B12 reduces the levels of homocysteine in the blood and prevents a variety of cardiovascular diseases which can lead to stroke or heart attack. The vitamin also regulates the cholesterol levels and the blood pressure as well.
Improves the function of your nervous system
Vitamin B12 is an essential nutrient for many cognitive processes, so lack of it could result in mental problems.
Reduces the risk of neurodegenerative disorders
Vitamin B12 plays a big role in our nerve health and the function of the neurotransmitters. It can improve your cognitive ability and significantly reduce the risk of neurodegenerative disorders.
Improves the health of your skin and hair
Vitamin B12 plays a role in the reproduction of cells which is absolutely vital for our skin, nails and hair health. The vitamin can reduce skin inflammation and redness and is a great remedy against psoriasis and eczema. Proper vitamin B12 supplementation will strengthen your nails and prevent the breakage of your hair as well.
Improves your digestion
Vitamin B12 assists in the production of digestive enzymes and improve your metabolism and digestion by promoting the development of beneficial bacteria in the gut. It can also treat various digestive disorders, IBS and fight the action of harmful bacteria in the gut.
Prevents anemia
As an important link in the production of new red blood cells, vitamin B12 can treat and prevent anemia and megaloblastic anemia as well.
Prevents the development of cancer
When mixed with folate, vitamin B12 becomes a powerful tool against different types of cancer. According to newest studies, it can reinforce the immune system and help the body fight specific types of cancer such as prostate, cervical and colon cancer as well.
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