EBN (Vitamin B12) is a water-soluble vitamin. It is required for the appropriate function of the body, including the formation of red blood cells and the proper operation of the central nervous system and others.It is mostly found in animal-derived items such dairy, meat, fish, and eggs. However, it intake may be insufficient, and a person may be deficient in this vitamin, particularly if they are vegetarian or elderly. It shortage can arise in two ways: first, when an individual does not consume enough it, and second, when the body does not absorb or retain the vitamin properly. In the following paragraphs, discover the symptoms of it insufficiency and its natural sources:
The most common symptoms insufficiency include muscle cramping.
Muscle cramps
Vitamin B12 plays an important role in the transmission of nerve impulses. In case of deficiency, a person may notice muscle cramps during the day and night, according to Passeport Sante.
It can be taken for three months, which is enough for the body to restore balance, and cramps will decrease.
Mouth ulcers
Vitamin B12 deficiency can change the appearance and color of the tongue. The tongue may become swollen, red, painful, and tingly. In addition to tongue swelling, people with a severe vitamin B12 deficiency may also develop mouth ulcers .
loss of balance
Vitamin B12 allows the body to coordinate well and maintain balance. If you have difficulty moving, it may be due to a vitamin B12 deficiency.
However, deficiencies and/or other health disorders can explain motor weakness, which is why it is essential to consult a doctor for an accurate diagnosis.
Tingling
It helps produce myelin, the sheath that protects nerves. A deficiency in vitamin B12 can damage myelin and cause tingling, muscle weakness, and movement difficulties.
Depression
Vitamin B12 deficiency is common among vegans, and it should be taken seriously not only for physical health but also for mental health, say researchers from Trinity College Dublin. Their study, published in the British Journal of Nutrition, shows that there is a significantly higher risk of depressive symptoms in people over the age of 50 who are deficient in vitamin B12, according to Sante Magazine.
The study’s findings suggest that fortifying foods with vitamin B12 to increase intake could help reduce the risk of depression.
Symptoms of Vitamin B12 Deficiency
Vitamin B12 deficiency can manifest in several ways. But in general, symptoms are associated with all types of anemia, such as:
pale skin color;
fatigue;
weakness;
shortness of breath ;
Dizziness and vertigo;
palpitations;
concentration and memory disorders;
Mood disorders;
Neurological disorders.
Is is stored in the body?
Unlike most other vitamins, It is stored in large quantities, mainly in the liver, until the body needs it. If a person stops taking it, the body’s reserves generally last three to five years before they are depleted.
However, it is not recommended to take high doses of it, even if this vitamin is not toxic.
Natural sources:
Good natural sources it, according to the MSD, include:
Beef in particular;
organ meats;
eggs;
Vitamin fortified cereals;
Milk and dairy products;
Oysters;
salmon;
Tuna fish.
In the case of severe it deficiency, once the blood test results are analyzed by a doctor, high-dose nutritional supplements and treatments can make the symptoms of anemia tend to disappear, as they fill the deficiency in this vitamin.
