Waking up in the morning, you feel all lousy and sleep-deprived with tingling feet. While taking a trip to the washroom to cleanse your mouth and wash your face, you take a
double look at yourself in the mirror as you couldn’t recognize the person staring right back at you as your skin has significantly lost its color. You are all pale with dark bags covering your eyes. Have you been feeling as if you have grown pallor by the time and also feeling extremely fatigued while performing the chores? You might also be feeling out of breath or experiencing a tingling sensation under your feet. Well, it is about time you get yourself checked up considering these all are the basic symptoms of deficiency of vitamin B12
A lack of vitamin B12 can lead to some unpleasant symptoms. It can cause you to feel tired, anxious, or depressed. You may also experience muscle weakness and brain fog. Other symptoms of a deficiency include tingling in your hands and feet, poor balance, and soreness in your mouth or tongue. The best way to know if you’re getting enough vitamin B12 is to have your levels checked by a medical professional. But it’s not hard for most people to meet their needs with diet alone. The recommended intake is 2.4 mcg per day for adults over the age of 18. Here are some helpful tips for eating foods that are rich in vitamin B12.
What is Vitamin B12?
Vitamin B12 is essential for a healthy metabolism. It helps your body make red blood cells, which transport oxygen to your organs. Unfortunately, the most common source of B12 in the United States is imported, not produced here. So, if you live in the In the U.S., it’s up to you to get your vitamin B12 from your diet. Common Sources of Vitamin B12 Most people get their vitamin B12 from animal foods. Vitamin B12 is also found in some animal products, such as eggs, liver, cheese, milk, and some fish. Unfortunately, vitamin B12 is not found in many fruits and vegetables. It’s even less found in supplement products, such as B12 drops. Foods such as yogurt, soybeans, and tofu are good sources of B12. Eating adequate amounts of these foods doesn’t require a lot of effort.
How can I tell if I have Vitamin B12 Deficiency?
If you experience the symptoms of a vitamin B12 deficiency, you should see a doctor. It’s also a good idea to have your levels checked. How can I make sure I’m getting enough vitamin B12? The best way to make sure you’re getting enough vitamin B12 is to eat your meat, eggs, and fish with this vitamin. Eggs have the highest amount of B12 per serving, while processed meats like ham and bacon have the least amount. How much vitamin B12 do I need? A 2013 study found that you can expect to get all of your B12 from three servings of egg whites a week and one serving of processed meat per week. While that’s enough for most adults, some people do need to take supplements. The Mayo Clinic recommends you take 2,000 mcg of vitamin B12 per day to make sure you get enough to cover your needs.
Pale or Jaundiced Skin
People with a B12 deficiency often look pale or have a slight yellow tinge to the skin and whites of the eyes, a condition known as jaundice. This happens when a lack of B12 causes problems with your body’s red blood cell production. Vitamin B12 plays an essential role in the production of the DNA needed to make red blood cells.
Weakness and Fatigue
Weakness and fatigue are common symptoms of vitamin B12 deficiency. They occur because your body doesn’t have enough vitamin B12 to make red blood cells, which transport oxygen throughout your body.
Sensations of Pins and Needles
One of the more serious side effects of a long-term B12 deficiency is nerve damage.B12 plays an important role in the production of myelin, which insulates your nerves and is critical to your nervous system function. A common sign of potential nerve damage in B12 deficiency is a sensation of pins and needles.
Changes to Mobility
If untreated, the damage to your nervous system caused by a B12 deficiency could cause changes to the way you walk and move. It may even affect your balance and coordination, making you more prone to falling.
Glossitis and Mouth Ulcers
Glossitis is a term used to describe an inflamed tongue. If you have glossitis, your tongue changes color and shape, making it painful, red, and swollen.
Breathlessness and Dizziness
If you become anemic due to a B12 deficiency, you may feel short of breath and a bit dizzy, especially when you exert yourself. This is because your body lacks the red blood cells it needs to get enough oxygen to your body’s cells.
One symptom of vitamin B12 deficiency is blurred or disturbed vision. This can occur when an untreated B12 deficiency results in nervous system damage to the optic nerve that leads to your eyes. The damage can disrupt the nervous signal that travels from your eye to your brain, impairing your vision. This condition is known as optic neuropathy.
People with B12 deficiency often report mood changes. Some people with B12 may show signs of a depressed mood or conditions characterized by a decline in brain function, such as dementia.
A very rare but occasional symptom of B12 deficiency is a high temperature.
Tips for Eating More Food with Vitamin B12
Load up on eggs – One of the best foods you can eat is eggs. Eggs are loaded with essential vitamins and minerals. Eggs are also a great source of B12. They’re also a super-easy way to get a serving of vitamin B12. They’re a versatile food that can be eaten fresh or boiled. Eggs are also a great source of protein. If you want to eat more eggs, here are some easy ways to do it. – One of the best foods you can eat is eggs. Eggs are loaded with nutrients. They can help keep your brain, liver, and immune system healthy. They contain many essential amino acids and proteins. These are the building blocks for a healthy body. They are also packed with vitamin B12. Eggs also contain lutein and zeaxanthin. These are powerful antioxidants that can slow down the aging process.
The Bottom Line
Vitamin B12 deficiency is common and can present itself in various ways, making it difficult to identify. Diet is only part of the solution to these issues. People with vitamin B12 deficiencies must eat foods fortified with the vitamin. Consult a registered dietician to get your blood levels checked. In most cases, dietary supplements are the best way to fill your vitamin B12 needs.
Q:How much vitamin B12 one must consume?
A: The answer to this the question depends on factors such as your age, eating habits, and medical conditions, etc. The average recommended amounts, measured in micrograms (mcg),
vary from age to age:
For infants up to the age of 6 months: 0.4 mcg
For 7-12 months old babies: 0.5 mcg
For children up to the age of 1-3 years: 0.9 mcg
For kids up to the age of 4-8 years: 1.2 mcg
For children up to the age of 9-13 years: 1.8 mcg
For teenagers of age 14-18: 2.4 mcg
For adults: 2.4 mcg (2.6 mcg per day if pregnant and 2.8 mcg
Per day if breastfeeding)
Q:What are thefood sources rich in Vitamin B12?
A: One can get their vital vitamin B12 needs fulfilled from animal foods, they contain Vitamin B12 naturally, or from items that have been fortified with it. Animal sources include all dairy products, eggs, fish, meat, and poultry.
Q:How do I know if I’m getting enough vitamin B12?
A: A deficiency of vitamin B12 can cause you to experience serious symptoms. The first time you experience any of these symptoms, make sure to get checked out. Some early symptoms of a B12 deficiency include: You’re anxious or nervous. You’re tired. You’re constipated. You have a tingling or numbness in your hands and feet. You feel depressed or irritable. You experience muscle weakness or lack of coordination. You experience numbness or muscle weakness in your legs, arms, or other parts of your body. Signs of a B12 deficiency occur over months or years and can be difficult to detect. You may also experience brain fog, heart palpitations, weakness or tingling in your hands and feet, depression or irritability, muscle weakness or lack of coordination.