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B12 is mainly found in foods such as meat, fish, dairy products and eggs. Some groups have a harder time getting B12 through their diet, such as vegans and vegetarians, and therefore often need to add a dietary supplement to meet the body's needs and avoid the risk of developing a B12 deficiency.
Common symptoms of B12 deficiency
A deficiency of vitamin B12 can develop gradually and is often not immediately noticeable at the beginning of the process. However, as the level of B12 in the body decreases, several different symptoms can occur. Here are some common signs and symptoms of B12 deficiency:
- Fatigue and lack of energy
- Shortness of breath with exertion
- Headache
- Heart palpitations
- Pale or yellowish skin
- Numbness or tingling in the hands and feet
- Balance problems
- Irritability, low mood or depression
- Difficulty concentrating and memory problems
- Red, smooth tongue or mouth ulcers
Some people also experience intestinal problems, such as diarrhea or loss of appetite.
B12 deficiency - risk groups
A common cause of B12 deficiency is that you get too little of the vitamin through food or because the body cannot absorb the vitamin properly. Factors that can cause difficulty absorbing B12 are:
- You are older
- You have a gastrointestinal disease such as celiac disease, gastritis or Crohn's disease
- After gastric surgery
- Long-term use of certain medications (e.g. metformin or antacids)
- You have a strict vegetarian or vegan diet without supplements
Here you can learn more about how to how to help your body absorb more B12.
Consequences of long-term B12 deficiency
Both the nervous system and blood formation are affected if you have a B12 deficiency for a long time. Furthermore, this can lead to:
- Megaloblastic anemia (a type of anemia with large, immature red blood cells)
- Nerve damage that causes numbness, poor reflexes and impaired sensation
- Psychological symptoms such as depression, confusion or dementia-like conditions
To reduce possible permanent nerve damage, it is important to detect and treat B12 deficiency in time.
How to know if you have a B12 deficiency
A blood test can show if you have low levels of vitamin B12. blood count (Hb), homocysteine and methylmalonate (MMA) are also often checked, which can be elevated in B12 deficiency even if the B12 level is within the reference range.
