Some common signs of B12 deficiency include:
- Fatigue and weakness
- Neurological manifestations such as numbness, tingling, challenges with cognition and word recall
- Psychological symptoms such as depression or irritability
Certain diets, medications, and medical conditions can increase your risk of developing a Vitamin B12 deficiency:
- Following a vegan/plant-based diet.
- Pernicious Anemia- Pernicious anemia is an autoimmune disease affecting the cells in the body that produce Intrinsic Factor (IF) which is necessary for B12 absorption
- Gastrointestinal conditions such as H. pylori infection, Gastritis, Crohn’s and Celiac diseases can damage the mucosa of the stomach and small intestine, inhibiting the digestion and absorption of Vitamin B12
- Alcohol use disorder
- History of bariatric surgery
- Long term use of certain medications such as proton pump inhibitors (PPIs) and Metformin
- Elderly individuals are more susceptible to B12 deficiency
Nutrition to improve B12 levels:
Eat foods rich in Vitamin B12: meat, fish, poultry, eggs, dairy, fortified breakfast cereals, nutritional yeast.
Address any underlying digestive issues that may be contributing to poor absorption.
Consider B12 supplements (if indicated based on lab work) if you follow a plant-based diet or take certain medications.
Fun Fact:
In addition to obtaining Vitamin B12 from food, Vitamin B12 is also produced by certain bacteria in the human digestive tract!
Reference:
Ross, A. C., Caballero, B., Cousins, R. J., Tucker, K. L., & Ziegler, T. R. (2012). Modern nutrition in health and disease: Eleventh edition. Wolters Kluwer Health Adis (ESP).1
