You can tell you're lacking B12 by symptoms like extreme fatigue, pale or yellowish skin, a sore red tongue, pins-and-needles numbness, memory issues, mood changes (depression/irritability), balance problems, and shortness of breath, which often develop gradually and can be linked to anemia or nerve damage, but a doctor's visit and blood test are needed for a proper diagnosis.
Symptoms such as pins and needles, disturbed vision, a sore and red tongue, mouth ulcers, muscle weakness and problems with balancing and walking, psychological problems such as depression and confusion, problems with memory, understanding and judgement could also be related to B12 deficiency.
Taking doses of vitamin B-12 might cause: Headache. Nausea. Diarrhea.
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.
An increase of one unit in vitamin B12 was associated with a 1.04% decrease in hemorrhoid occurrence. Conclusion: This study suggests that evaluating homocysteine, copper, folate, and vitamin B12 levels may be valuable in patients with or at risk of hemorrhoidal disease.
The foods highest in Vitamin B12 are animal products, with clams and liver (beef, lamb) being exceptionally rich sources, often providing several hundred percent of the daily value in a single serving, alongside seafood like mussels, sardines, and salmon, dairy, eggs, and fortified cereals and nutritional yeast for vegans.
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.
Symptoms of vitamin B12 or folate deficiency anaemia
In fact, some studies have even suggested the opposite. For instance, one study noted that individuals who regularly took vitamin B12 supplements gained between 2.5 to 17 fewer pounds (1.2 to 7.7 kg) over a decade than those who didn't supplement.
People need vitamin B-12 for the brain to work well. If not treated, vitamin B-12 deficiency can lead to issues with the nerves, brain or spinal cord. These might include lasting tingling in the hands and feet or trouble with balance.
Vitamin B12 is essential for nerve function and the production of red blood cells. While not directly involved in joint structure, a deficiency in this vitamin can lead to nerve damage (neuropathy), which can manifest as pain, tingling, and numbness that may be mistaken for or exacerbate joint issues.
Causes of Vitamin B12 deficiency
Five common symptoms of anemia are fatigue/weakness, pale or yellowish skin, shortness of breath, a fast or irregular heartbeat, and dizziness or headaches, all resulting from a lack of healthy red blood cells to carry oxygen. Other signs can include cold hands/feet, brittle nails, or unusual cravings like ice (pica).
Cardiovascular quirks – Heart murmurs, erratic blood pressure. Severe Anxiety/Panic Attacks – Overwhelming feelings of dread, often without warning. “The Sighs” – B12 deficiency patients sometimes report having to take a deep intake of breath periodically, often unaware they are doing it.
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].
Who is at risk for vitamin B12 deficiency anemia?
The worst symptoms of B12 deficiency involve severe neurological damage, including severe memory loss, confusion, dementia, psychosis, hallucinations, balance problems, trouble walking, and irreversible nerve damage (neuropathy), alongside serious mental health issues like severe depression or irritability, with physical signs including extreme fatigue, pale skin, and a sore, smooth tongue. These severe cognitive and neurological issues are the most concerning because they can become permanent if left untreated.
B12 (Cobalamin)
What it does: B12 is necessary for cell reproduction and can be applied topically for skin benefits because it reduces inflammation, dryness, and acne. It is sometimes used to treat conditions like psoriasis and eczema.
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.
Milk. One of the best drinks with B12 is milk. One cup of whole milk contains approximately 1.32µg of vitamin B12.
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.
Avocados: Healthy Fats for Absorption
Technically a fruit, avocados provide healthy monounsaturated fats and folate. These healthy fats can improve the absorption of fat-soluble vitamins, and folate works closely with B12 in many bodily functions, including DNA synthesis and red blood cell production.