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Vitamin B12: The essential vitamin many people are lacking
Written by:
Sofi Persson
Vitamin B12, also known as cobalamin, is an essential vitamin that plays an important role in many bodily functions, including:
Brain function and nervous system health
Red blood cell formation
DNA synthesis
Cell division
Vitamin B12 deficiency can cause a range of serious symptoms, including:
Tiredness and fatigue
Tingling and numbness in the hands and feet
Anaemia
Difficulty concentrating
Brain fog
Mood swings
Depression
Who is at risk of Vitamin B12 deficiency?
The following groups have an increased risk of Vitamin B12 deficiency:
Vegans and vegetarians: Vitamin B12 is found mainly in animal products, so vegans and vegetarians need to either eat fortified foods or take B12 supplements.
Older adults: Stomach acid production decreases with age, which can make it more difficult to absorb Vitamin B12 from food.
People with gastrointestinal conditions: Certain gastrointestinal conditions, such as Crohn's disease and coeliac disease, can make it difficult to absorb Vitamin B12 from food.
People taking certain medications: Some medications, such as proton pump inhibitors, can interfere with the absorption of Vitamin B12.
How to get enough Vitamin B12
There are a few different ways to ensure you get enough Vitamin B12:
Eating animal products: The best sources of Vitamin B12 are meat, fish, poultry, eggs, and dairy products.
Eating fortified foods: Some foods, such as breakfast cereals, plant-based milks, and soya drinks, are fortified with Vitamin B12.
Taking B12 supplements: B12 supplements are available in various forms, including tablets, capsules, gummies, and oral sprays.
Vitamin B12 deficiency: Diagnosis and treatment
A Vitamin B12 deficiency can be diagnosed with a simple blood test. Treatment depends on the cause of the deficiency. In most cases, it can be effectively managed with B12 supplements.
Preventing Vitamin B12 deficiency
If you are at an increased risk of Vitamin B12 deficiency, you can take steps to prevent it, such as:
Eating a varied diet that includes animal products or fortified foods.
Taking a Vitamin B12 supplement.
Speaking to your doctor if you are taking medications that may interfere with the absorption of Vitamin B12.
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