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Vitamin B12 deficiency occurs when a person lacks the vitamin in his diet. Vitamin is essential for the body to produce red blood cells and maintain healthy nerves. Vitamin B12 deficiency causes a deficiency of red blood cells, which also makes them abnormally bulky and short-lived. A lack of red blood cells also means that organs and tissues of the body will be deprived of oxygen, which will trigger the symptoms of vitamin B12 deficiency.
So what are the symptoms of vitamin B12 deficiency?
The loss of smell is a possible symptom.
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 entitled "Effect of vitamin B12 deficiency on olfactory function" has demonstrated this.
The researchers concluded, "In this study, we showed 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.
Bupa listed other symptoms of vitamin B12 deficiency:
- Feel very tried
- Shortness of breath even after a little exercise
- Heart palpitations
- Headache
- Reduced appetite
- A painful mouth and tongue
Avoid vitamin B12 deficiencies
Experts say adults aged 19 to 64 need about 1.5 micrograms (mg) of vitamin B12 a day and you should be able to get some from your diet.
Some foods contain vitamin B12 and Harvard Health Publishing, part of Harvard Medical School, offers the "B12 Food List" on its website.
Five foods rich in vitamin B12 include:
- Beef – 3 ounces contains 1.5 mg of B12
- Eggs – 1 large egg contains 0.6 μg of B12
- Enriched cereals – one cup contains 6 μg of B12
- Salmon – 3 ounces contains 4.9mcg of B12
- Low fat milk – 1 cup contains 1.2 mg of B12
Vitamin B12 is found primarily in almost all foods of animal origin.
This means that people with a plant-based diet, such as vegans, are at risk of vitamin B12 deficiency if they do not eat the right foods.
For vegans, they should look for the following food sources:
- Yeast extract (eg Marmite)
- Soy milk, yogurts and desserts
- Breakfast cereals
- Some brands of rice and oatmeal drinks
Vitamin B12 deficiency treatment
If you consume very little food containing vitamin B12, your doctor may recommend taking a vitamin B12 supplement or receiving vitamin B12 injections.
This may be the case for pregnant or breastfeeding women and for vegans or vegetarians.
You can also consider taking vitamin B12 supplements. The Ministry of Health advises you not to take too much, 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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