Vitamin B12 is one of the vitamins that is crucial for health and proper body functioning. It’s important to remember that the body cannot produce it on its own - it must be supplied through food or supplements. Why is a deficiency of this vitamin dangerous?
Vitamin B12 - What Does It Do?
This B vitamin has truly remarkable effects. It is involved in DNA formation, the production and maintenance of red blood cells, and it also supports the proper functioning of the nervous system and brain. Additionally, it plays a role in improving metabolism and energy production processes. So where can we find this powerful vitamin? Good sources of B12 include:
- Fish
- Eggs
- Red meat
- Shellfish
- Liver
Nowadays, to make life easier for people who don't eat meat or animal products, you can find plant-based products fortified with vitamin B12 in stores, such as plant-based drinks, breakfast cereals, and tofu. Of course, supplements containing this nutrient are also available.
Vitamin B12 - How to Recognize a Deficiency?
Our bodies can send us signals when certain nutrients are lacking. What symptoms might indicate a vitamin B12 deficiency and should alert us?
Anemia Anemia, commonly associated with low iron levels, can also be caused by a lack of vitamin B12 in the diet. Vitamin B12 deficiency is linked to macrocytic anemia, where red blood cells are larger than usual. This is the opposite of iron deficiency, which causes the production of small red blood cells. Symptoms accompanying this type of anemia include:
- Fatigue
- Cold intolerance
- Mood disturbances
- Lethargy
- Insomnia
Cardiovascular Issues Vitamin B12 helps break down an amino acid known as homocysteine. When there’s a lack of B12 in the body, homocysteine levels rise. Elevated homocysteine levels increase the risk of heart attack. Research suggests that homocysteine is linked to damage in the lining of the arteries, which can raise the risk of cardiovascular diseases.
Nerve Cell Damage This is one of the more serious consequences of vitamin B12 deficiency. This B vitamin is crucial for the health of the myelin sheath, which surrounds and protects nerves. Vitamin B12 deficiency can cause swelling and breakdown of myelin, damaging the nervous system, which may result in tingling or numbness felt throughout the body.
Breathlessness A lack of vitamin B12 can weaken the ability of red blood cells to deliver oxygen to muscles, which can lead to breathlessness. A related symptom of breathlessness caused by a B12 deficiency is dizziness.
