9 symptoms of vitamin B12 deficiency!

Signs of Vitamin B12 Deficiency and How to Boost Your Intake

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a major role in the body’s health. It supports the production of red blood cells, maintains proper nervous system function, and helps create DNA. A deficiency in this vitamin can lead to serious health issues if left unaddressed.

Many people are unaware they are lacking B12 until symptoms appear. Below are some of the most common signs to watch for, along with causes and food sources to help you stay on track.

Common Symptoms of Vitamin B12 Deficiency

1. Anemia

2. Cardiovascular issues

3. Blurred or reduced vision

4. Depression or neurological changes

5. Constant fatigue or exhaustion

6. Headaches and problems focusing

7. Digestive discomfort or irregularities

8. Feelings of nervousness or irritability

9. Tingling or numbness in the hands, feet, arms, or legs

These symptoms can appear slowly over time, so it’s important to pay attention to your energy levels, mood, and general well-being.

What Causes Vitamin B12 Deficiency?

B12 deficiency can happen for a few different reasons—either from not getting enough through diet or because the body can’t properly absorb it. Here are some common causes:

• A diet low in B12, especially in people who avoid animal products

• Gastritis, which reduces stomach acid needed for absorption

• Pernicious anemia, where the body lacks intrinsic factor, a protein required for B12 absorption

• Digestive conditions like Crohn’s disease or celiac disease that block absorption

• Past gastrointestinal surgeries, such as gastric bypass

• Chronic alcohol consumption, which damages the digestive lining

• A rare genetic condition (transcobalamin II deficiency) affecting B12 transport in the body

If you suspect you’re experiencing symptoms, a blood test can confirm whether your B12 levels are too low.

9 Great Food Sources of Vitamin B12

If you’re looking to naturally boost your B12 intake, these foods are excellent options:

Liver
Although it’s not the most popular food, liver is one of the most concentrated sources of B12 and also provides iron and vitamin B6.

Shellfish
Oysters and cockles pack a serious B12 punch, offering up to 100 µg per 100 g serving.

Salmon
Rich in protein and omega-3s, salmon provides around 3 µg of B12 per 100 g.

Tuna

Another seafood option high in B12, perfect for quick and healthy meals.

Ground Beef
A common protein source, ground beef is also reliable for B12 intake.

Milk
Dairy products like milk are easy ways to get B12 into your everyday diet.

Plain Yogurt
150 grams of plain yogurt contains roughly 1 µg of B12, plus gut-friendly probiotics.

Eggs
One large egg offers about 0.6 µg of B12 and is a versatile addition to meals.

Fortified Foods and Breakfast Cereals
Many cereals are enriched with B12, making breakfast an easy opportunity to meet daily needs.

Takeaway

Vitamin B12 plays a vital role in energy, brain function, and red blood cell production. A deficiency can sneak up on you with a range of symptoms—from fatigue to tingling limbs—so don’t overlook the warning signs. With a balanced diet and attention to your body, you can keep your B12 levels where they need to be and support your long-term health. If you suspect a deficiency, speak with your healthcare provider for proper testing and guidance.