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Vitamin B12 is important for many bodily processes, especially for the production of red blood cells and maintenance of nerve health. It is better to consume food, but when a person lacks vitamin B12, his body produces fewer red blood cells, is abnormally large and does not last as long as they should. When this happens, symptoms may be triggered. It is important to recognize them in order to receive the appropriate treatment because untreated vitamin B12 deficiency can lead to vision problems and loss of physical coordination.
A symptom that could occur in a person with vitamin B12 deficiency is the loss of its smell – not being able to smell anything.
A serious vitamin B12 deficiency damages the nerves throughout the body, including the nerves necessary for the olfaction (sense of smell).
As a result, people with severe vitamin B12 may lose or decrease their sense of smell, as well as numbness and tingling.
A study titled "Effect of vitamin B12 deficiency on olfactory function" has demonstrated this.
The researchers concluded, "In this study we have shown for the first time that olfactory dysfunction may be present in patients with vitamin B12 deficiency."
But experts added that further research would be needed to corroborate this claim.
The other symptoms of vitamin B12 deficiency are listed by Bupa as follows:
- Feel very tried
- Shortness of breath even after a little exercise
- Heart palpitations
- Headache
- Reduced appetite
- A painful mouth and tongue
By making sure that your diet provides you with the recommended daily amount of vitamin B12 in your diet, you will avoid the development of these health problems. But which foods are the best sources of B12?
Harvard Health Publishing, part of Harvard Medical School, offers a "list" of B12 foods.
The following are included for good dietary saucers vitamin B12:
- Egg – a large egg contains 0.6 μg of B12
- Low fat milk – one cup contains 1.2 mg of B12
- Ham – three ounces contains 0.6mcg of B12
- Clams – three ounces contains 84mcg of B12
- Enriched cereals – one cup contains 6 μg of B12
The NHS recommends that adults aged 19 to 64 consume about 1.5 mg of vitamin B12 per day.
He explains, "If you eat meat, fish, or dairy products, you should be able to get enough vitamin B12 in your diet.
"But because vitamin B12 is not naturally found in foods like fruits, vegetables and cereals, vegans may not eat enough."
For vegans, good dietary sources of vitamin B12 include:
- Nori – a study recommends eating 4 g of dried purple to meet family needs for vitamin B12
- Shiitake mushrooms – you would need to consume about 50g of dried shiitake mushrooms to satisfy your daily vitamin B12 needs
- Soy milk – 8 ounces equals about 3 mg of vitamin B12
Although you should be able to get all the vitamin B12 you need by eating a varied and balanced diet, some people who do not miss it can consider taking vitamin B12 supplements.
The Ministry of Health advises you not to take too much vitamin B12 supplements 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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