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By Enyeribe Ejiogu
Vitamin B12, known by the chemical name cobalamin, is a crucial water-soluble vitamin, which is vital for healthy nerve cells, formation of red blood cells, and the synthesis of DNA. It is found primarily in animal products like meat, fish, eggs, and milk. It is also sourced from fortified foods and supplements. It’s essential for brain function, energy, and overall cellular health. Deficiency of Vitamin B12 leads to fatigue and anaemia.
The major functions of vitamin B12 in the body include:
•Nervous system: It supports the formation of myeli, the thin membrane that covers the nerve like a sheet. It also aides normal function of the brain and the nerves.
•Blood: Vitamin B12 is essential for making red blood cells and preventing anaemia.
•DNA: Vitamin B2 is central to the production of genetic material, which constitute the bulk of chromosome of human and other animal cells.
•Metabolism: As a cofactor, it plays a major role in the metabolism of amino acids as well as fatty acids.
The body gets vitamin B12 from a wide range of animal products like meat, poultry, fish, eggs, milk, and dairy. Other sources include fortified foods such as cereals, plant milks, and nutritional yeasts, which often have added B12. It can be obtained from supplements as oral tablets, sprays, or injections.
Absorption of vitamin B12 requires the presence of stomach acid and a protein called intrinsic factor (IF). Some risk factors have been established regarding vitamin B12. For instance, vegetarians, older adults, and people with certain stomach issues (like pernicious anaemia or acid-reducing medications) are at higher risk of experiencing deficiency of vitamin B12.
Deficiency of vitamin B12 manifests in the body through certain symptoms, which include those itemized below.
Numbness
Do your hands, feet, or legs feel like they’re on “pins and needles?” Shortage of B12 can damage the protective sheath that covers your nerves. Diseases like celiac, Crohn’s, or other gut illnesses may make it harder for your body to absorb the vitamin. So can taking some heartburn drugs.
You’re colder than usual
Without enough B12, you might not have enough healthy red blood cells to move oxygen around your body (anemia). That can leave you shivering and cold, especially in your hands and feet.
Brain fog
A lack of B12 may lead to depression, confusion, memory problems, and dementia. It also can affect your balance. B12 supplements are usually safe. For adults, doctors recommend 2.4 micrograms a day. If you take more than what you need, your body passes the rest out through your pee. Still, high doses could have some side effects, like dizziness, headache, anxiety, nausea, and vomiting.
Weakness
Your muscles may lack strength. You also might feel tired or lightheaded. Your doctor can check how much B12 is in your body, but not all of it may be useable. So it’s important to pay attention to any symptoms — which can grow slowly or pop up more quickly — and to alert your doctor.
Smooth tongue
Your doctor might call it atrophic glossitis. Tiny bumps on your tongue called papillae start to waste away. That makes it look and feel kind of smooth and glossy. Infections, medication, and other conditions can cause it, too. But if not enough B12 or other nutrients is to blame, your tongue also may be sore.
Herbivores beware
B12 deficiency is rare because your body can store several years’ supply of the stuff. But plants don’t have any B12. So vegans and vegetarians who don’t eat any animal products should add some processed grains like fortified breads, crackers, and cereals.
Heart palpitations
This is when your heart suddenly races or skips a beat. You might feel it in your throat or neck. You can get more vitamin B12 from chicken, eggs, and fish. But one of best sources by far is something that may not be a regular on your menu: beef liver.
Reason for shortage: Age
As you get older, your body may not absorb B12 as easily. If you don’t treat it, low levels of B12 could lead to anaemia, nerve damage, moodiness, and other serious problems. So watch for any symptoms, and get a blood test if your doctor recommends it.
Reason for shortage: Weight surgery
One of the more common weight loss operations is called “gastric bypass.” After the surgery, food bypasses parts of your stomach and small intestine. That’s usually where B12 breaks down into usable form. Your doctor likely will monitor your B12 levels and suggest supplements or shots if you need them.
Reason for shortage: Medications
Some drugs drop your B12 levels or make it harder for your body to use the vitamin. They include:
•Chloramphenicol, an antibiotic used to treat infection
•Proton pump inhibitors like lansoprazole (Prevacid) and omeprazole (Prilosec)
•Peptic ulcer medications like cimetidine (Tagamet) and famotidine (Pepcid)
•Metformin for diabetes.
Tell your doctor and pharmacist about all drugs and supplements you take.
Mouth sores
You may get these ulcers on your gums or tongue. They could be a sign of low B12, anemia, or another condition. The sores usually clear up on their own, but it helps to avoid ingredients that might be irritating or painful, like vinegar, citrus, and hot spices like chili powder. Some over-the-counter medicines could soothe your pain.
Digestive woes
You might lose your appetite, drop too much weight, or have trouble pooping (constipation). If your B12 levels are low, your doctor will often inject it into a muscle to be sure your body absorbs it. Sometimes, high doses of pills work just as well. But remember that symptoms of B12 deficiency can be similar to signs of many other illnesses.
Caution for pregnant vegetarians
Talk to your doctor about B12 supplements, both during pregnancy and breastfeeding. Infants who don’t get enough could have serious and permanent damage to their nerves or brain cells. Your baby might need supplements, too.
•With additional materials from webmd.com, Google AI
