Hey there, fellow health enthusiasts!
Have you ever felt like your energy levels are constantly running on low, or perhaps noticed a persistent fog clouding your mental clarity?
You can’t see it but I’m raising my hand!
This could be a sign of a B12 deficiency.
I was experiencing all of the above. I went in for my yearly physical and surprise…. surprise, my blood work came back showing a deficiency in B12.
Since my last physical I hit the age 40 milestone and started eating a vegan-ish diet (trying to limit meat and dairy as much as possible), so I was curious as to what my blood work may look like. I didn’t expect a B12 deficiency. That was a new one for me.
Naturally I asked a ton of questions, did a lot of research, and started coming up with an action plan. I found out that B12 deficiency is more common than you think. Especially if consuming a vegetarian or vegan diet.
In this blog post, I’ll share what I learned and what helped me. Join me as we chat about the subtle signs your body might be dropping hints about, and more importantly, how to give it the B12 boost it’s been craving.
Let’s dive in! 🌟
What is Vitamin B12?
Vitamin B12, also known as cobalamin, is a crucial nutrient that plays a key role in various bodily functions, including nerve function, red blood cell formation, heart health and energy production. It has also been linked to cognitive decline and an increased risk of dementia.
Benefits of B12
- Reduces risk of anemia
- Promotes healthy skin and hair
- Supports a healthy immune system
- Boost energy levels
- Supports bone health
- Supports heart health
- Supports brain function
Recognizing the Symptoms
Common signs include
- Fatigue and weakness
- Pale or jaundiced skin
- Shortness of breath
- Numbness or tingling in the hands and feet
- Difficulty walking or maintaining balance
- Memory problems and cognitive issues
- Mood changes and depression
Understanding the Root Causes
There are several factors that can contribute to B12 deficiency, including:
Inadequate dietary intake:
B12 is primarily found in animal products such as meat, fish, eggs, and dairy. Vegans and vegetarians may be at a higher risk of B12 deficiency if they do not consume fortified foods or supplements.
Malabsorption:
Conditions such as pernicious anemia, celiac disease, Crohn’s disease, and certain medications can interfere with the body’s ability to absorb B12 from food.
Aging:
As we age, the body’s ability to absorb B12 diminishes, making older adults more susceptible to deficiency.
Gastrointestinal surgeries:
Surgeries such as gastric bypass surgery can affect the body’s ability to absorb nutrients, including B12.
What to Do About B12 Deficiency
The body cannot produce vitamin B12 on its own, so it must be obtained from dietary sources or supplements.
Fortunately, addressing B12 deficiency is within reach. Here are some steps you can take to prevent and treat deficiency:
If you suspect you may have a B12 deficiency, please consult with your healthcare provider for proper diagnosis and treatment. Here are some treatments they may recommend.
B12 supplements:
B12 supplements come in the form of oral tablets, sublingual tablets, nasal sprays, liquid spray or injections, depending on the severity of your deficiency. Consider these if you follow a vegan or vegetarian diet.
The liquid spray is my preference. It absorbs faster than a pill and is honestly just one less pill to take.
The recommended daily amount of vitamin B-12 for adults is 2.4 micrograms.
Dietary changes:
Increasing your intake of B12-rich foods such as meat, fish, poultry, eggs, and dairy products can help address mild deficiencies.
If you are vegan or vegan-ish like me, here are some dietary options that you should consider.
Plant based milk (check the label to ensure its fortified with Vitamin B12)
Mushrooms
Fortified plant based yogurt
Fortified breakfast cereals
Note: These foods carry a small amount of B12 and are usually not sufficient on their own to prevent deficiency
Address underlying health conditions:
If malabsorption is the underlying cause of your B12 deficiency, treating the underlying condition, such as celiac disease or Crohn’s disease, can improve B12 absorption.
Regular monitoring:
Your healthcare provider may recommend regular blood tests to monitor your B12 levels and adjust your treatment plan accordingly.
Remember I am not a doctor I am merely sharing what I’ve learned about vitamin B12 and vitamin B12 deficiency. Ensure you are following up with your doctor and sticking to any plan that they put you on.
Hopefully this has helped you understand the causes and symptoms of B12 deficiency. By taking proactive steps, you can ensure your body gets the nutrients it needs for optimal functioning. Whether through dietary adjustments, supplements, or lifestyle changes, addressing B12 deficiency is a small investment in your long-term health.
Remember, a well-nourished body is a thriving body!
Disclosure: This post contains affiliate links. If you click one of them, I may receive a small commission (for which I am very grateful for) at no extra cost to you.
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