Vitamin B12 deficiency, which may go undetected but eventually causes a range of symptoms such as numbness in the limbs or yellowing of the skin and eyes, can be prevented by eating certain foods.

Vitamin B12 is an essential nutrient for healthy nerves and red blood cells, which carry oxygen throughout the body. Deficiency may go undiagnosed because symptoms are nonspecific—fatigue, swollen tongue, palpitations, and numbness in arms and legs.

This can usually be due to two causes: malabsorption due to diseases such as celiac disease, or insufficient intake. It can take years for symptoms to appear despite insufficient intake, as the body can store the vitamin.

The vitamin is usually found in meat, eggs and dairy products.

Therefore, people do not need to monitor their diet if they often eat animal products. The recommended intake of 2.4 micrograms per day is provided by 100 g of cooked salmon or pan-fried beef. And a cup of 2% fat milk provides half.

Women need more vitamin B12 during pregnancy (2.6 mcg) or while breastfeeding (2.8 mcg/day), the deficiency can affect the baby – developmental delay or anemia.

Vegans need to do their research

Vegans and those who have not eaten eggs, dairy products and meat for five years are at risk of developing a deficiency, so they need to monitor themselves. For people who do not drink dairy products, it is important to consume plant-based milk enriched with vitamin B12.

The Association of British Dietitians recommends that vegetarians and vegans take 10 micrograms a day of supplements.

The vitamin is soluble in water, so what exceeds the daily requirement is excreted in the urine. But people should check with their doctor before they start taking supplements to make sure they don’t have any medical conditions that could cause a deficiency and, as a result, compromise the medication.

Sources: Insider, British Dietetic Association.

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