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Eating a variety of vitamins and minerals is essential for maintaining a healthy lifestyle. Vitamin B12 is one of eight vital B vitamins our bodies need to work well. Vitamin B12 helps the body to make red blood cells, and it also plays a crucial part in the healthy functioning of the nervous system. B12 also helps the body release energy from food and use folate, a B vitamin.
What foods are a good source of vitamin B12?
Vitamin B12 can be found naturally in several foods you may already be consuming.
According to the NHS website, six food types are a good source of vitamin B12:
- meat
- fish
- milk
- cheese
- eggs
- some fortified breakfast cereals
Health website Healthline also outlines foods that are good sources of vitamin B12 too, including:
- animal liver and kidneys
- clams
- sardines
- beef
- fortified cereal
- tuna
- fortified nutritional yeast
- trout
- salmon
- fortified non-dairy milk
- milk and dairy products
- eggs
The Department of Health and Social Care (DHSC) advises that people should be able to get all the vitamin B12 they need by eating a “varied and balanced diet”.
People who take vitamin B12 supplements should not take too much as this could be harmful, but the DHSC advises that taking 2mg or less a day of B12 in supplement form is “unlikely to cause any harm”.
Adults aged 19 to 64 require some 1.5 micrograms of vitamin B12 every day.
People who follow a vegan diet may not get enough B12 from their diet, as the vitamin is not naturally found in fruit, vegetables or grains.
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What is vitamin B12 deficiency?
Vitamin deficiencies can cause a number of health problems that need to be addressed by a doctor.
According to the NHS website, vitamin B12 or B9 (folate) deficiency anaemia occurs “when a lack of vitamin B12 or folate causes the body to produce abnormally large red blood cells that cannot function properly”.
Red blood cells play a crucial role in keeping the body healthy, as these cells carry oxygen around the body via haemoglobin.
A deficiency in vitamin B12 or folate can cause symptoms such as:
- extreme tiredness
- a lack of energy
- pins and needles (paraesthesia)
- a sore and red tongue
- mouth ulcers
- muscle weakness
- disturbed vision
- psychological problems, which may include depression and confusion
- problems with memory, understanding and judgement
Anyone who thinks they may have a vitamin B12 or folate deficiency, or anyone concerned about their health in general, should speak to a GP as soon as possible.
To find out whether someone’s symptoms are caused by a vitamin B12 or folate deficiency, a blood test can often help with diagnosis.
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