Every vitamin is important for our health, but some are even more important. Like b12, which plays multiple roles in the body, especially in heart and brain health... Our Nutrition and Diet, Phytotherapy Specialist Clinical Psychologist Merve Öz explained what you need to know about this vitamin, whose deficiency is seen at all ages.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin that has many essential functions in our body. The body cannot produce vitamin B12. Therefore, you can get B12 from food or supplements. Foods containing vitamin B12 are mainly animal meat, fish, eggs and dairy products. Vegetarians, pregnant or breastfeeding people and others at risk of deficiency may need to take supplements.

Which Foods Contain Vitamin B12?

•Animal Liver and Kidneys

Offal is one of the foods that contain the most nutrients. Liver and kidneys, especially lamb, are rich in vitamin B12.

•Sardine

Sardines are small, soft-boned saltwater fish. They are usually sold canned with water, oil or sauces, but you can also buy them fresh. Sardines are particularly nutritious because they contain good amounts of almost every nutrient.

•Beef

Beef is an excellent source of vitamin B12. To preserve the B12 content, it is better to grill or bake rather than fry.

•Tuna Fish

Tuna is a widely consumed fish and is a great source of nutrients, including protein, vitamins and minerals. It contains high concentrations of vitamin B12, especially in the muscles just under the skin, known as dark muscles. Canned tuna also contains a reasonable amount of vitamin B12.

•Salmon

Salmon is known for having one of the highest concentrations of omega-3 fatty acids. It is also an excellent source of vitamin B. In addition to its high fat content, this fish offers a high amount of protein.

•Milk and Dairy Products

Milk, yogurt and other dairy products such as cheese are great sources of protein. They contain various vitamins and minerals, including vitamin B12.

•Egg

Eggs are a great source of protein and vitamin B. B12 in egg yolks is easier to absorb.

What are the Symptoms of Vitamin B12 Deficiency?

Although B12 is found in many foods, B12 deficiency and insufficiency are relatively common. Symptoms of low B12 can range from physical symptoms to psychological symptoms. Vitamin B12 is an essential nutrient that your body needs for processes such as DNA synthesis, energy production and central nervous system function.

What Happens in Vitamin B12 Deficiency?

•Fatigue

If your B12 is low or missing, you feel tired. Your body needs B12 to function properly. Insufficient levels of B12 can therefore reduce normal red blood cell production, which can impair oxygen delivery. B12 deficiency in particular can cause megaloblastic anemia. This leads to the formation of large, abnormal and immature red blood cells and impaired DNA synthesis.

•Pale or Yellow Skin

Anemia associated with B12 deficiency can cause your skin to look pale due to a lack of fully mature, healthy red blood cells in the body. B12 deficiency can also cause a condition called jaundice, which causes the white parts of your skin and eyes to turn a yellowish color due to high levels of bilirubin.

•Headache

Headache is among the most commonly reported symptoms related to B12 deficiency in both adults and children.

•Depressive Symptoms

B12 deficiency is associated with a higher risk of developing depression.

•Gastrointestinal Problems

B12 deficiency can also cause diarrhea, nausea, constipation, bloating, gas and other gastrointestinal symptoms.

•Difficulty Concentrating and Mental Disorder

Because B12 deficiency negatively affects the central nervous system, people with low or deficient levels of B12 may feel fuzzy-headed. They may have difficulty concentrating and completing tasks.

•Pain and Inflammation in the Mouth, Tongue

Glossitis is a medical term for an inflamed, red, and sore tongue. It can be caused by a B12 deficiency.

•Paresthesia in the Hands and Feet

Many adults and children with B12 deficiency report experiencing paresthesia, a burning or pinprick sensation in certain parts of the body, such as the hands and feet. Unfortunately, this symptom of B12 deficiency overlaps with symptoms related to diabetic neuropathy. Diabetic neuropathy is nerve damage caused by high blood sugar, which can cause pain and numbness in the extremities. People with diabetes who take metformin are at higher risk of developing B12 deficiency because this drug can reduce the absorption of vitamin B12 in the body

•Muscle Cramps and Muscle Weakness

B12 deficiency impairs motor and sensory nerve function. This can lead to muscle cramps and weakness.

• Coordination Disorder

Impaired balance and coordination is a neurological symptom that can be caused by B12 deficiency. A person with B12 deficiency may therefore have difficulty walking and balancing.

• Visual Impairments

B12 deficiency can cause visual impairments, possibly due to damage to the optic nerve.

What Are Common Side Effects of Vitamin B12?

Oral vitamin B12 is generally safe to take at recommended doses. If you need injectable vitamin B12, your doctor will advise on dosage. Do not take B12 injections without consulting your doctor.
Injectable vitamin B12, which can treat significant deficiencies, can cause the following common side effects: