For those feeling overtired or noticing a pattern of mood swings, low energy and stomach discomfort, the solution might be increasing your vitamin B12 intake.
Vitamin B12 is an essential nutrient that powers our minds and our wellbeing, helping us to feel more energized and live healthier. But why exactly is it necessary for our health, and how can we know if we have a deficiency?
What Is Vitamin B12 and Why Does It Matter?
Vitamin B12, formally known as cobalamin, is a water-soluble vitamin that is necessary to create and support nerve cells in our body, make healthy red blood cells and support the genetic material found inside our DNA, according to the Mayo Clinic.
Maintaining sufficient B12 levels is necessary for positive brain function, a strong immune system, energy production and DNA synthesis, according to an article from UCLA Health.
Significant amounts of B12 can be found in seafood such as clams, salmon, trout and canned tuna. Proteins like soy milk, beef, Swiss cheese, ham, eggs and dark and white meat are also major sources of B12, according to an article from Harvard Health Publishing.
What Are the Signs of a Vitamin B12 Deficiency?
There are various reasons as to why someone may suffer from a B12 deficiency, including but not limited to: alcohol overconsumption, which leads to difficulty absorbing B12; medical conditions like the autoimmune disease pernicious anemia, digestive illnesses like celiac disease and immune disorders like lupus; pregnancy; a vegetarian or vegan diet; aging; and a diet that does not include the recommended daily B12 intake, which is about 2.4 mcg a day for average adults, according to Yale Medicine.
An individual suffering from a B12 deficiency may experience increased fatigue, weakness or a lack of energy, vomiting, diarrhea, loss of appetite, weight loss, mouth or tongue ulcers or pale skin, according to the Cleveland Clinic. Long-term low B12 levels can also lead to mental health issues, such as depression, irritability or anxiety.
How Can I Treat My Vitamin B12 Deficiency?
To test for a vitamin B12 deficiency, a doctor will most likely discuss your symptoms and run a series of tests, such as a blood panel to measure your B12 levels, hemoglobin and red blood cells, according to an article from the National Heart, Lung, and Blood Institute.
For those who choose to ignore a B12 deficiency, it can lead to more serious health issues like vision loss, difficulty walking or speaking, numbness or tingling, memory issues or depression and mood swings, according to an article from WebMD.
According to Harvard Health, it is recommended to get B12 from foods, but for those who may struggle to incorporate it into their diet, taking a B12 supplement is suggested. Grocery stores and pharmacies sell over-the-counter B12 vitamins, and individuals can discuss with their doctor which supplement is best for them.
To treat a vitamin B12 deficiency, your doctor may also offer a cyanocobalamin shot, which is a B12 shot that is administered into the muscle, according to an article from Medical News Today.
Can I Take Too Much Vitamin B12?
According to the Cleveland Clinic, overconsumption of vitamin B12 typically does not cause harm because it takes a very high dose to cause toxic effects.
However, when treating a vitamin B12 deficiency, discuss with your doctor to ensure that your body is properly absorbing the vitamin, you are taking the correct dosage of B12 and that it will not interact poorly with any current medications.
