How to Recover from Vitamin B12 Deficiency? What are the Symptoms?
What is Vitamin B12?
Vitamin B12 is an essential nutrient your body needs for energy production, central nervous system function and many more important functions.
Vitamin B12 can be found in many foods. However, deficiencies are still relatively common. This can be put down to limited diets, certain conditions, or vitamin B12 limiting medications.
Furthermore, recent studies have discovered that up to 20% of over 60-year-olds in the UK are deficient in vitamin B12. Deficiency is more common in older adults as the ability to absorb Vitamin B12 from certain foods reduces with age. Regardless, younger ages can still develop Vitamin B12 deficiency.
Keep reading to discover why Vitamin B12 is good for you, who should take it and the deficiency signs you should look out for.
What is Vitamin B12 Good For & Why is it Important?
Vitamin B12 is vital for our body’s natural functions including energy, the nervous system, immunity and more. Here are some vital functions supported by vitamin B12:
- Normal energy-yielding metabolism1
- Normal functioning of the nervous system2
- Normal psychological function3
- Normal red blood cell formation4
- Normal function of the immune system5
- Reduction of tiredness and fatigue6
- Process of cell division7
Who Should Take Vitamin B12? - Only Vegans?
We should all make sure we are getting the correct amount of vitamin B12 each and every day. As mentioned previously, vitamin B12 deficiencies are very common, as ageing slows down the process of adequately absorbing B12 into the system.
Individuals following a healthy diet which include meat, eggs and dairy products will have adequate amounts. Long-term vegetarians and vegans should have their vitamin B12 status checked and are encouraged to consume vitamin B12 fortified foods. Majority should also take vitamin B12 supplements. If you feel you have a deficiency, you may wish to speak to a healthcare professional to check your levels and provide you with an accurate route to a more sustainable lifestyle.
Keep reading to learn how much vitamin B12 you need per day, deficiency symptoms and food sources you can attain vitamin B12 from.
How Much Vitamin B12 Do I Need Per Day?
The nutrient reference value of vitamin B12 is 2.5µg per daily serving. Our Vitamin B12 supplements at Naturecan Fitness Hong Kong contain 510µg per daily serving, making it optimal for supplementing your diet.
Four Symptoms of Vitamin B12 Deficiency
Pale yellow skin
Similar to iron deficiency, anaemia related to vitamin B12 deficiency can cause your skin to turn pale due to a lack of healthy red blood cells in your body.
Vitamin B12 deficiency tends to negatively impact our central nervous system. Therefore, people with deficient vitamin B12 levels may feel foggy-headed while having difficulty concentrating.
Inflammation in the mouth
Glossitis is known to be caused by B12 deficiencies. The medical term refers to an inflamed, red and painful tongue.
Paresthesia in hands and feet
Many people who have vitamin B12 deficiencies report experiencing paresthesia. This term refers to pins-and-needles in certain areas of the body, often the feet and hands.
How to Recover from Vitamin B12 Deficiency
Most vitamin B12 deficiency symptoms can be prevented by eating enough meat, poultry, seafood, eggs and dairy products.
However, if you’re a vegetarian, vegan or you have a medical condition which limits how well you can absorb nutrients you can try taking a vitamin B12 supplement along with foods that are fortified with vitamin B12 to reduce the likelihood of a vitamin B12 deficiency. Always consult with a healthcare professional before use.
Foods that Contain Vitamin B12
You can have an intake of vitamin B12 in animal foods which contain the vitamin naturally. Alternatively, you can also find vitamin B12 in foods fortified with it.
Animal sources of vitamin B12 include:
- Dairy products
- Meat & poultry
If you’re vegetarian or vegan, there are foods you can consume to increase your vitamin B12 intake. Some examples include:
- Milk product alternatives
- Vegan spreads
- Nutritional yeast
- Fortified breakfast cereals
Should I Take Vitamin B12 Supplement?
Most people can get the correct amount of vitamin B12 from the foods they eat – most meat and dairy products are present naturally. However, if you are older in age, vegetarian or vegan, it may be worth supplementing your diet with a Vitamin B12 tablet to ensure you are consuming the daily amount of vitamin B12 you need. Always speak with a healthcare professional before use.
Naturecan Fitness’ Vitamin B12 - Why You Need It
Get the nutrient reference value intake you need daily with our vegan Vitamin B12 tablets at Naturecan – a convenient way to support the normal function of your immune system5.
It can be hard to get the Vitamin B12 you need from your diet alone, especially if you are 100% plant-based, as this key vitamin is found primarily in meat, eggs and dairy.
With 510μg of Vitamin B12 per daily serving, our high-strength vitamin B12 supplement supports normal psychological function3, no matter how busy your schedule is. Plus, these vegan Vitamin B12 tablets are made using quality, plant-based ingredients, offering a sustainable and vegan-friendly way to supplement your diet.
Want to learn more about Naturecan Fitness' Vitamins and Mineral supplements? Read more on our Naturecan's Vitamin and Mineral Guide that includes Vitamin C, Vitamin D3 & K2, Vitamin B12, ZMA and Daily Multiviamins.VITAMINS & MINERALS GUIDE
1. Vitamin B12 contributes to normal energy-yielding metabolism.
2. Vitamin B12 contributes to normal functioning of the nervous system.
3. Vitamin B12 contributes to normal psychological function.
4. Vitamin B12 contributes to normal red blood cell formation.
5. Vitamin B12 contributes to the normal function of the immune system.
6. Vitamin B12 contributes to the reduction of tiredness and fatigue.
7. Vitamin B12 has a role in the process of cell division.