15 Oct The 12 Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency occurs when intake is insufficient or when the body has difficulty absorbing or storing it properly. This deficiency can manifest as a specific type of anaemia known as pernicious anaemia, which develops gradually, allowing the body time to adapt. This can be dangerous, as the symptoms may mask a more serious condition.
Physical Symptoms of Vitamin B12 Deficiency:
- Weakness and fatigue
- Pale skin
- Confusion, irritability, and depression
- Reduced concentration
- Weight loss
- Shortness of breath
- Dizziness
- Palpitations
- Enlarged liver and spleen
- Tingling in hands and feet
- Weakness in arms and legs
- Muscle weakness
Sources of Vitamin B12: Recommended Foods
Vitamin B12 is found exclusively in animal products, such as:
- Meat
- Liver
- Fish
- Shellfish
- Molluscs
- Milk
- Eggs
Plant-based foods are not adequate sources of vitamin B12. Although certain algae, such as spirulina, were once thought to provide this vitamin, it has been shown that they contain pseudovitamin B12, which is not bioavailable or assimilable by humans. Tempeh and kombucha, while containing some vitamin B12, do not provide sufficient amounts to meet daily needs.
Some studies suggest that purple seaweed, also known as nori (used in sushi), could be a useful plant-based source of vitamin B12 due to its bioavailability and intestinal absorption. However, most experts still recommend that vegetarians and vegans take vitamin B12 supplements to prevent deficiencies.
