Are you always tired? Let's learn about Vitamin B12 Deficiency.

Do you also feel tired and exhausted all day long? Do you sometimes feel like your heart is racing, your limbs are numb? Or do you constantly get mouth ulcers? If one or more of these are common to you, then your body may be deficient in vitamin B12. Although many people don't think so, vitamin B12 is essential for the healthy functioning of our bodies. So today, let's talk about this vitamin B12, how important it is for our bodies, what happens when it is low, and what can be done about it.

What exactly is vitamin B12?

Simply put, vitamin B12 is an essential nutrient that our body cannot produce on its own, but it is essential. This means that we must obtain it from food or, if necessary, supplements. This vitamin is mainly found in animal foods, such as meat, fish, milk, and eggs.

Vitamin B12 is a water-soluble vitamin. So if you have more than your body needs, the excess is excreted in your urine. However, your liver can store this vitamin for about five years. However, if you don't get enough B12 from your diet, you may develop a vitamin B12 deficiency over time. Because this vitamin contains the mineral cobalt, it is sometimes called cobalamin. Your B12 levels can be easily determined with a blood test.

What are the benefits of vitamin B12 for our body?

Vitamin B12 plays a very important role in our body. Let's take a look at what it does.

Blood, bone and nervous system health

Vitamin B12 is essential for the production of DNA in our body and for the formation of red blood cells. Red blood cells carry oxygen throughout the body. If there is not enough B12, these red blood cells do not form properly and are destroyed. We call this condition anemia . Also, B12 is very important for the development and healthy survival of our central nervous system, that is, the brain and spinal cord.

Some studies have shown that B vitamins, especially B12, reduce the risk of osteoporosis and hip fractures. However, it is not yet conclusively proven that taking B vitamin supplements can prevent these bone problems.

Good vision

Although very rare, vitamin B12 deficiency can damage the optic nerve, which carries visual information from the eye to the brain. This is called optic neuropathy. This can lead to gradual vision loss and the development of blind spots.

Mental well-being and memory

Although studies have shown a link between depression and low B12 levels, there is no evidence yet that taking B12 pills can cure depression. However, testing B12 levels in people with mental health problems and correcting them if they are low may help control symptoms.

Vitamin B12 deficiency is also linked to cognitive problems, which may contribute to conditions like Alzheimer's disease.

Body vitality and skin health

You may have seen many energy drinks advertised as being high in vitamin B12. In fact, if you are feeling tired due to a B12 deficiency , getting your B12 levels back to normal may help reduce your fatigue and give you more energy. However, if your B12 levels are already normal, taking extra B12 will not increase your energy.

B12 deficiency can cause dark spots on the skin (hyperpigmentation), white patches (vitiligo), mouth sores, and acne. It can also cause hair loss. If your nails turn a brown-gray or blue color, that could also be a sign of B12 deficiency.

How much vitamin B12 do we need?

The amount of vitamin B12 you need per day varies depending on your age, dietary habits, and health conditions. The general recommended daily allowances are shown in the table below.

Ways to get B12

• Food: You can get B12 naturally from animal products such as meat, fish, poultry, milk, cheese, yogurt, and eggs.
• Fortified Foods: Some breakfast cereals, breads, and plant-based milks have vitamin B12 added to them. If you are a vegan/vegetarian , you are at higher risk of developing a B12 deficiency. Therefore, it is important to talk to your doctor about taking these fortified foods or a B12 supplement.
• B12 Supplements: If the deficiency is not severe, your doctor may prescribe B12 tablets. These come in the form of sublingual tablets, tablets to swallow, or a nasal spray.
• B12 Injections: If the deficiency is severe, or if the body has a problem absorbing B12 (e.g., Pernicious Anemia), your doctor may prescribe B12 injections. You may need to get these injections every two to three months for the rest of your life.

Vitamin B12 deficiency and its effects

Because our bodies store B12, it can take years for symptoms of a deficiency to appear. If you suspect you have a deficiency, see a doctor immediately and get a blood test.

How is B12 deficiency treated?

Treatment depends on the cause of the deficiency.

• Due to dietary habits: You can add more meat, fish, and dairy products to your diet. People who eat only plant-based foods should take B12 supplements or fortified foods.
• Due to an absorption problem: Some autoimmune diseases, such as Pernicious Anemia, prevent the body from producing the protein called Intrinsic Factor needed to absorb B12. For these people, B12 pills are not effective and they must be injected.
• Some medications: Some medications for gastritis (e.g., Omeprazole, Esomeprazole) and some medications for diabetes can also reduce B12 absorption. If you are taking any of these medications, talk to your doctor about it. He or she may recommend a B12 supplement or other medication.