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Vitamin B12 plays an important role in the body, especially in the production of red blood cells. A lack of vitamin can affect the number of red blood cells manufactured, and those that are produced can be unusually large with a short shelf life. If the body does not get enough red blood cells, the tissues and organs will be deprived of oxygen, which can trigger the symptoms of vitamin B12 deficiency.
A symptom of vitamin B12 deficiency to note is a tingling or tingling in the hands.
Experts say that this can happen because the vitamin also has a significant impact on the body's nervous system.
Vitamin B12 helps produce a substance called myelin, which is essential for the nervous system.
Myelin is a protective coating that protects the nerves and helps to transmit the sensations.
Thus, if a person lacks vitamin B12, his body may not produce enough myelin to cover his nerves.
When this happens, the nerves can be damaged.
The problems are more common in the nerves of the hands and feet, which are clear peripheral nerves.
When the peripheral nerves are damaged, tingling may occur.
But things do not necessarily mean that you have vitamin B12 deficiency.
The NHS explains that this usually happens "when the blood supply of the nerves is cut off. This usually happens when you sit or sleep on one part of your body. "
If this is the case, it should only take a few minutes.
But if you have frequent needle sticks or needles or if it lasts a long time, you should see your GP.
Other symptoms of vitamin B12 deficiency are:
- Feeling very tired
- Shortness of breath even after a little exercise
- Headache
- Reduced appetite
- A painful mouth and tongue
The health organization adds, "If you suffer from Vitamin B12 deficiency anemia, you may also look pale or yellowish (yellowing of the skin and whites of the eyes).
"In addition to the symptoms of anemia, vitamin B12 deficiency can also cause nerve related symptoms. This is what is called vitamin B12 neuropathy. It can affect your movements and your feelings, especially in the legs, cause numbness, tingling and needles and decrease your sensitivity to touch, vibration or pain. It can also cause confusion, depression, lack of concentration and forgetfulness.
"These symptoms are not always due to iron deficiency anemia vitamin B12, but if you have them, consult your doctor."
How to avoid vitamin B12 deficiency
Adults aged 19 to 64 need about 1.5 micrograms (mg) a day of vitamin B12, and you should be able to get some in your diet.
Some foods contain vitamin B12 and Harvard Health Publishing, part of Harvard Medical School, lists the best dietary sources of this vitamin.
Here are five:
- Clams – three ounces contains 84mcg of B12
- Liver – three ounces contain 70.7 μg of B12
- Enriched cereals – one cup contains 6 μg of B12
- Beef – three ounces contains 1.5 mg of B12
- Egg – a large egg contains 0.6 μg of B12
- Non-fat natural Greek yoghurt – six ounces contains 1.3 μg B12
Who is most at risk for vitamin B12 deficiency?
NHS Trusts explains who is most at risk for vitamin B12 deficiency.
He says, "Vegans and vegetarians who consume fewer dairy products have a higher risk of developing vitamin B12 deficiency due to limited dietary intake.
"Elderly people and people taking metformin for a long time may also be at increased risk of vitamin B12 deficiency due to insufficient absorption of vitamin B12 in the body."
If you consume very little food containing vitamin B12, you may be advised to take a vitamin B12 supplement or to receive vitamin B12 injections.
This may be the case for pregnant or breastfeeding women and for vegans or vegetarians.
If you are taking vitamin B12 supplements, the Ministry of Health advises you not to take too much of it, as this could be harmful.
Taking 2 mg or less per day of vitamin B12 as supplements is unlikely to harm.
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