We can see the effects of vitamin deficiency in all our life activities, starting from general fatigue and persistent pain for no apparent reason, through hair loss, weak skin and nails, and even more serious signs. In this article, we will talk about one of the most important vitamins, vitamin B12.
Vitamin B12 plays an essential role in the production of red blood cells and DNA, in addition to maintaining the proper functioning of the nervous system.
Vitamin B12 is found naturally in animal foods, including meat, fish, poultry, eggs, and dairy products. It can also be found in products fortified with vitamin B12, such as some types of bread and plant-based milk.
Vitamin B12 deficiency is particularly common in the elderly. You're at risk of deficiency if you don't get enough from your diet, or your body isn't able to absorb it from the food you eat.
Symptoms of vitamin B12 deficiency
1- Pale or yellowish skin
People with a vitamin B12 deficiency often look pale, or have a slight yellow tinge to the skin and the whites of the eyes. This occurs when a vitamin B12 deficiency causes problems with the production of red blood cells in the body.
Vitamin B12 plays an essential role in the production of the DNA needed to make red blood cells. Without it, the cells become unable to divide, causing a type of anemia called megaloblastic anemia, as the red blood cells produced in the bone marrow are larger than normal and fragile.
The problem with huge red blood cells is that it is difficult for them to get out of the bone marrow and enter the bloodstream, so you don't have many red blood cells scattered around your body, which sometimes makes your skin look pale.
The fragility of these cells also means that many of them break down faster than normal, causing an increase in bilirubin, a slightly red or brown substance the liver produces when old blood cells are broken down. High amounts of bilirubin are what give your skin and eyes a yellowish tinge.
2- Weakness and fatigue.
Weakness and fatigue are common symptoms of vitamin B12 deficiency, and it occurs because your body does not have enough vitamin B12 to make red blood cells that transport oxygen throughout the body. This results in oxygen not getting efficiently to the body's cells, making you feel tired and weak.
This type of anemia often occurs in the elderly. It is due to an autoimmune condition known as pernicious anemia. People with pernicious anemia don't produce enough of an important protein needed to prevent vitamin B12 deficiency, because this protein binds to vitamin B12 in your gut so your intestines can recognize and absorb it.
3- Sensations of pins and needles, which indicate nerve damage.
One of the most serious long-term side effects of vitamin B12 deficiency is nerve damage. The neuroprotectant is produced differently in the absence of vitamin B12, so your nervous system won't be able to function properly.
A common sign of this happening is numbness or a tingling or needle-like sensation in the hands and feet.
Interestingly, the neurological symptoms associated with vitamin B12 deficiency usually co-occur along with anemia. However, one study found that about 28% of people had neurological symptoms of vitamin B12 deficiency, without any signs of anemia. However, a sensation of pins and needles is a common symptom that can have many causes, so this symptom alone is not usually a sign of a vitamin B12 deficiency.
4-Movement problems.
Damage to your nervous system caused by a vitamin B12 deficiency can cause changes in the way you walk and move around, and it may even affect your balance, making you more likely to fall.
These symptoms are most often seen in undiagnosed B12 deficiency in the elderly, with people over the age of 60 being most susceptible to B12 deficiency. However, preventing or treating deficiencies in this group may improve movement and balance.
These symptoms may also appear in young people with severe, untreated deficiency.
5- Glossitis and mouth ulcers.
An inflamed tongue is a different color and shape than normal, making it painful, red, and swollen. Inflammation can make your tongue appear smooth. All the little bumps on your tongue that contain your taste buds stretch and disappear. Glossitis can also change the way you eat and talk.
Studies have shown that a swollen and inflamed tongue, which contains lesions along the entire length of the tongue, can be an early sign of vitamin B12 deficiency.
In addition, people with vitamin B12 deficiency may develop other oral symptoms, such as mouth sores, feelings of pins and needles in the tongue, or a burning and itching sensation in the mouth.
6- Shortness of breath and dizziness.
If you develop vitamin B12 deficiency anemia, you may feel short of breath and dizzy especially when you exert yourself. This is because your body lacks the red blood cells it needs to deliver enough oxygen to the cells of the body.
However, these symptoms can have many causes, so if you notice that you are experiencing unusually shortness of breath, you should speak to your doctor to find out the cause.
7- Disorder of vision.
Blurred or disturbed vision is a symptom of a vitamin B12 deficiency. This can happen when an untreated vitamin B12 deficiency damages the nervous system in the optic nerve that supplies the eyes.
The damage can disrupt the nerve signal that travels from the eye to the brain, impairing vision, a condition known as optic neuropathy. Although alarming, it can often be reversed by treating it with vitamin B12.
8- Mood changes.
People with a vitamin B12 deficiency often experience mood changes. There is an opinion that there is a link between low levels of vitamin B12 and mood and brain disorders such as depression and dementia, so some studies suggest that vitamin supplements can sometimes reverse symptoms.
Be aware that changes in mood, dementia and depression can have a variety of causes. Thus, the effects of supplementation in these conditions remain unclear.
9- High temperature.
High fever is a very rare, symptomatic symptom of vitamin B12 deficiency. Some doctors have reported cases of fever that returned to normal after treatment with low vitamin B12 treatments, without an explanation.
However, it is important to remember that high temperatures are usually caused by other diseases and not by a vitamin B12 deficiency.
Are you at risk of a vitamin B12 deficiency?
There are many causes of vitamin B12 deficiency. Surprisingly, two of them are often used to improve general health: a vegan diet and weight loss surgery.
Plants do not make vitamin B12, and the only foods that provide it are meat, eggs, poultry, dairy products, and other foods from animals, so vegans are at high risk of developing a vitamin B12 deficiency if they don't eat fortified cereals or take vitamin supplements.
People who have had weight loss surgery are also more likely to have a vitamin B12 deficiency because the process interferes with the body's ability to extract vitamin B12 from food.
Conditions that interfere with the absorption of nutrients such as celiac disease or Crohn's disease can also cause a vitamin B12 problem. So can the use of commonly prescribed antacids, which reduce acid production in the stomach (acid is necessary for the absorption of vitamin B12).
This condition is more likely to occur in the elderly due to the decrease in stomach acid production that often occurs with age.
Treating vitamin B12 deficiency
Serious vitamin B12 deficiency can be corrected in two ways:
Weekly doses of vitamin B12 or daily high doses of vitamin B12 pills. Mild vitamin B12 deficiency is treated with combination vitamin pills. If you are a vegetarian, it is important to eat bread or other cereals fortified with vitamin B12, or to take a daily supplement.
Some particularly good sources of vitamin B12 include:
Liver: 1/3 cup (75 g) provides 881% of the RDI.
Beef kidney: 1/3 cup (75 g) provides 311% of the RDI.
Canned salmon: 1/3 cup (75 g) provides 61% of the RDI.
Ground beef: 1/3 cup (75 g) provides 40% of the RDI.
Eggs: Two large eggs provide 25% of the RDI.
Milk: 1 cup (250 ml) provides 20% of the RDI.
Chicken: 1/3 cup (75 g) provides 3% of the RDI.
What Vitamin B12 Cannot Do
The internet is full of articles praising the use of vitamin B12 for preventing Alzheimer's disease, heart disease, and other chronic conditions, or reversing infertility, fatigue, eczema, and a long list of other health problems, most of which are based on weak or flawed evidence.
We can take Alzheimer's disease as an example. Although there is an association between low levels of vitamin B12 and deterioration of brain capacity, clinical studies - including those involving people with Alzheimer's disease - have not shown improvements in cognitive function, even high doses of the vitamin. up to 1000 mcg.
Is taking high doses of vitamin B12 beneficial or harmful?
Because vitamin B12 is a water-soluble vitamin it is generally considered safe even at high doses. There is no specific dose of vitamin B12 that cannot be exceeded, due to its low level of toxicity, and the body gets rid of everything that it does not use through urine.
However, supplements with very high levels of vitamin B12 have been linked to some negative side effects. Numerous studies have shown that large doses of the vitamin can lead to acne outbreaks, redness, and pus-filled bumps on the face.
It should be noted that most of these studies focused on high-dose vitamin b12 injections rather than oral supplementation.
There is some evidence to suggest that high doses of vitamin B12 may lead to negative health outcomes in people with diabetes or kidney disease.
One study found that people with diabetic nephropathy (loss of kidney function due to diabetes) experienced a rapid decline in kidney function when taking high doses of B vitamins, including 1 mg per day of vitamin B12.
What's more, participants who received high doses of B vitamins had a higher risk of heart attack, stroke, and death.
Another study in pregnant women showed that extremely high levels of vitamin B12 due to vitamin supplementation increased the risk of autism in their offspring.
Although there is evidence that taking vitamin B12 supplements may lead to negative health outcomes, studies have shown that daily oral supplements of up to 2 mg (2,000 mcg) are safe and effective in treating vitamin B12 deficiency.
for reference; The recommended daily dose of vitamin B12 is 2.4 micrograms for both men and women, although pregnant and breastfeeding women have a greater need.
Vitamin b12 deficiency and weight
Vitamin B is involved in many processes, but there is little evidence to suggest that it has any effect on weight gain or loss. On the other hand, a vitamin B12 deficiency appears to cause a loss of appetite in some people, which leads to weight loss rather than weight gain.
However, the current evidence is too weak to suggest that vitamin B12 deficiency has any strong or specific effect on weight, whether that be weight gain or weight loss.
Vitamin b12 deficiency and sleep
Vitamin B12 deficiency can be linked to sleep problems in several ways. Depression is a mental symptom of vitamin B12 deficiency, and depression can be a major cause of secondary insomnia.
Insomnia is usually the main reason people with depression seek medical attention. Vitamin B12 also works closely in the body with melatonin, the hormone responsible for regulating circadian rhythms within our bodies. More specifically, it helps regulate our sleep patterns.
Vitamin B12 also influences melatonin production, high levels can increase melatonin production which makes you fall asleep earlier. People who are deficient in B12 may experience altered sleep patterns, difficulty falling asleep, or poor sleep.
finally; Taking care of yourself has many aspects, and taking your vitamins every day or every week is one of the most important of these aspects. You - my friend - deserve care and concern for public health.
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