Pale skin, extreme fatigue? You could have a vitamin B12 deficiency

Do you get tired quickly, feel short of breath or have trouble concentrating? The symptoms could be linked to a vitamin B12 deficiency. The vitamin is part of a large group of B vitamins, which along with vitamins D, A and C, are considered essential for the proper functioning of our bodies.

Also known as cobalamin, vitamin B12 is involved in several key processes, such as amino acid metabolism, cell renewal, and the synthesis of DNA and RNA. It helps produce red blood cells and bone marrow, lowers blood cholesterol levels, and maintains regular nerve function. Additionally, vitamin B12 helps convert nutrients into energy, which helps us lead an active lifestyle.

Vitamin B12 also plays a role in the production of dopamine and norepinephrine, hormones that are released in response to stress. By supporting the synthesis of these hormones, vitamin B12 can help reduce stress and fatigue, boost energy levels, improve concentration, and enhance cognitive function. Our bodies do not produce vitamin B12 on their own, so it becomes necessary to make sure we get enough, either through a healthy diet or additional supplements

What is considered a low level of B12?

Vitamin B12 deficiency can be diagnosed when blood tests show levels below the ideal range of 200 to 950 picograms per millilitre (pg/ml). Levels below 200 pg/ml indicate a deficiency, while levels above 950 pg/ml indicate an excess.

12 signs of vitamin B12 deficiency

Vitamin B12 deficiency occurs when there is insufficient intake or the body has difficulty absorbing or storing it properly. One manifestation of vitamin B12 deficiency is pernicious anaemia, a specific type of anaemia that develops gradually. This slow progression allows the body to adapt, which can be dangerous because it masks more serious underlying issues that may not be immediately detectable through symptoms.

The bodily symptoms of vitamin B12 deficiency are:

1.     Weakness and fatigue
2.     Pallor
3.     State of confusion, irritability, depression
4.     Decline in concentration
5.     Weight loss
6.     Shortness of breath
7.     Dizziness
8.     Accelerated heartbeat
9.     Enlarged liver and spleen
10.     Tingling in hands and feet
11.     A feeling of weakness in arms and legs
12.     Muscle weakness

Vitamin B12 deficiency and migraine headaches

Vitamin B12 deficiency is often found in individuals suffering from intense and chronic headaches. This correlation was highlighted by a study published in the official journal of the Brazilian Academy of Neurology, Arquivos de Neuro-Psiquiatria.

Specifically, the study noted that a deficiency of vitamin B12, along with excess homocysteine in the blood, can damage the cells that make up the walls of blood vessels. This damage increases levels of free radicals, which may be linked to the onset of migraine episodes.

The research found that people with chronic migraines and frequent, intense headaches tend to have lower levels of vitamin B12 compared to those with less frequent and less severe episodes. This deficiency may also be exacerbated by the increased use of analgesics (pain-relieving medication), which can reduce the absorption of vitamin B12.

Vitamin B12 for athletes

Vitamin B12 is essential for athletes due to its critical role in producing red blood cells, which transport oxygen to muscles. As athletes push their bodies harder, their muscles require more oxygen to perform at their best.

B12 also aids in converting food into glucose, the body's primary energy source, which is especially important for athletes to maintain energy levels during workouts. Additionally, it supports the proper functioning of the nervous system, helping to prevent neurological damage that can result from intense physical activity.

Vitamin B12 in children

Since vitamin B12 is crucial for producing red blood cells, maintaining adequate levels from an early age is essential for proper development. The vitamin supports key metabolic processes and the formation of bone marrow, making it vital during growth. A varied and healthy diet is always recommended to ensure sufficient intake during this critical phase.

High vitamin B12

While vitamin B12 deficiency is more common, having excessive amounts in the body is rarer but can be a warning sign of underlying health issues. High vitamin B12 levels can occur from overeating B12-rich foods or taking supplements without medical supervision.

Symptoms of elevated B12 levels may include difficulty breathing, chest tightness, rapid heartbeats, palpitations, anxiety, insomnia, swelling, itching, or skin rashes.

If these symptoms arise, it's crucial to consult a doctor, who will likely recommend reducing the intake of B12-rich foods and may implement other therapies as needed.

Where is vitamin B12 found?

•     meat
•     liver
•     fish
•     shellfish
•     shellfish
•     milk
•     eggs

Tempeh, made from fermented soybeans, and kombucha are among the few plant foods in which vitamin B12 is present, but they do not contain enough of it to meet our requirements.

Vitamin B12 and the vegetarian or vegan diet

Vegetarians and vegans are at higher risk of vitamin B12 deficiency, as this nutrient is not sufficiently available from plant-based foods alone. To maintain a healthy diet while following vegetarian or vegan practices, it's crucial to consult experienced nutritionists and take vitamin B12 supplements. Regularly checking blood levels is also important to ensure adequate intake, as vitamin B12 cannot be obtained in sufficient quantities from an exclusively plant-based diet.

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