You can get Vitamin B12 without pills through animal products (meat, fish, dairy, eggs) for omnivores, or by consuming fortified foods (plant milks, cereals, nutritional yeast) and certain seaweeds (like nori) if you're vegetarian or vegan, with potential injections for severe deficiencies. Key non-pill sources include clams, beef, milk, yogurt, eggs, fortified cereals, nutritional yeast, and some algae, but vegans must rely on fortification or supplements as plant sources often contain inactive forms.
Yes, Vitamin B12 can help with vertigo, especially if a deficiency is the underlying cause, as low B12 levels can lead to neurological problems, anemia, poor nerve function, and reduced blood flow to the brain, all contributing to dizziness and imbalance, with supplementation showing promise in improving symptoms.
Good sources of vitamin B12
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
To quickly increase B12, focus on animal products (meat, fish, dairy, eggs) and fortified foods (cereals, plant milks, nutritional yeast), but for a significant deficiency or rapid boost, especially if dietary changes aren't enough, consult a doctor for high-dose supplements or B12 injections, as severe cases require medical intervention for proper absorption and treatment, note NHS and Healthline.
Organ meats and shellfish are the richest dietary sources, with a 3-ounce (85 g) serving of cooked clams providing approximately 84.1 µg, while beef liver contains about 70.7 µg. Fatty fish, such as trout and salmon, supply 5.4 µg and 4.8 µg per 3-ounce serving, respectively.
Symptoms of vitamin B12 or folate deficiency
In our experience, oral spray supplements can take 3 days to increase serum nutrient levels, with a significant increase seen after 10 days, and a deficiency can be turned into an optimal level within 10 weeks.
If you have vitamin B12–deficiency anemia, you may have the typical symptoms of anemia at first, such as fatigue, paleness, shortness of breath, headaches, or dizziness. If left untreated, you may start to notice brain and nervous system symptoms.
While Vitamin B12 is generally safe, potential disadvantages (side effects) can occur, especially with high doses or injections, including headaches, nausea, diarrhea, weakness, skin issues (rash, itching), and rarely, more serious heart or allergic reactions (like anaphylaxis), though toxicity from oral intake is rare as excess is usually excreted. Conversely, a deficiency can cause serious problems like irreversible nerve damage, memory loss, fatigue, infertility, and increased risk of certain cancers, making proper intake crucial.
Food rich in sodium like soy sauce, chips, popcorn, cheese, pickles, papad and canned foods are to be avoided. You may replace your regular salt with low sodium salt as sodium is the main culprit in aggravating vertigo. Nicotine intake/Smoking. Nicotine is known to constrict the blood vessels.
Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
Vitamin B12 is present in foods of animal origin, including fish, meat, poultry, eggs, and dairy products [5,12]. Plant foods do not naturally contain vitamin B12. However, fortified breakfast cereals and fortified nutritional yeasts are readily available sources of vitamin B12 that have high bioavailability [13,14].
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
You might want to investigate a B12 deficiency if you are experiencing foot pain or lower limb pain. Vitamin B12 is an essential nutrient, primarily found in animal products, that plays a key role in maintaining nerve function, producing red blood cells, and synthesizing DNA.
The best form of B12 is often considered methylcobalamin, as it's a naturally occurring, active form the body uses immediately, though adenosylcobalamin is also an active form, with a combination often recommended for better results, especially for deficiency or absorption issues, while cyanocobalamin, a cheaper synthetic option, is effective but requires conversion and is less ideal for some. For general supplementation, natural forms like methylcobalamin or adenosylcobalamin are preferred for better retention.
Disturbed or blurred vision can also occur as a result of a Vitamin B12 deficiency. This happens when the deficiency causes damage to the optic nerve that leads to your eyes. The nervous signal that travels from the eye to the brain is disturbed due to this damage, leading to impaired vision.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
However, if you are looking for Vitamin B12-rich fruits, some studies suggest that certain vitamin B12 fruits, such as bananas, apples, and berries (blueberries and strawberries), can increase vitamin B12 levels. No significant B12 content is present in these fruits to meet your needs.
Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12. Clams, oysters, and beef liver are some of the best sources of vitamin B12. Some breakfast cereals, nutritional yeasts, and other food products are fortified with vitamin B12.
Animal products – meat, fish, dairy and eggs – are great sources of Vitamin B12. Consider beef, liver, sardines, salmon, eggs, milk, cheese, clams and tuna. If you don't eat animal products, you may have a more challenging time getting enough vitamin B12.
Top foods with B12