What Happens When You Are Vitamin B12 Deficient?
To stay healthy, the body needs a combination of vitamins and minerals. When the body lacks these nutrients for a long time, it begins to tell on the body. The benefits of vitamin B12 on human health cannot be overemphasized, as it plays a major role in building human red blood cells and DNA.
Vitamin B12 is an essential vitamin needed by the body. Nevertheless, it cannot be produced on its own. The body cannot produce vitamin B12; thus, to get vitamin B12 and prevent its deficiency, we must consume foods and supplements rich in vitamin B12. Animal-based foods are usually perfect natural sources of vitamin B12. Thus, if you are vitamin B12 deficient or need to top up the vitamin B12 levels in your body, you should consume more animal-based foods regularly. However, in cases of chronic deficiency, vitamin B12 supplements are administered.
What Other Studies Reveal
According to research, the body stores vitamin B12 for up to 5 years, which is commendable and makes vitamin B12 deficiency a rare condition. However, it is possible that despite how long vitamin B12 is stored in the body, an individual can still be vitamin B12 deficient, and this could be a result of less frequent consumption of animal-based foods that contain vitamin B12 to top up the already existing vitamin B12 level in the body.
When these foods are not consumed at all, or when they are consumed in tiny quantities, the level of vitamin B12 content in the body drops drastically. In other words, to maintain a healthy level of vitamin B12 and animal-based foods, you should consume animal-based foods regularly.
Is Vitamin B12 Deficiency Common?
According to research, about 15% of people worldwide are vitamin B12 deficient. More research shows that at least 3% of people aged 20 to 39 years old are vitamin B12 deficient.
About 5% of those aged 40 to 59 years old are vitamin B12 deficient
While 6% of those older than 59 are vitamin B12 deficient.
How Much Vitamin B12 Should I Get Daily?
The amount of vitamin B12 you should get depends on several factors, including your age, medical history, medications, lifestyle, and eating habits. Below is the recommended daily requirement of vitamin B12, going by the age factor;
- 0 – 6 months: 0.4 micrograms
- 7 months – 1 year: 0.5 micrograms
- 1- 3 years: 0.9 micrograms
- 4 – 8 years: 1.2 micrograms
- 9 – 13 years: 1.8 micrograms
- 14 – 18 years: 2.4 micrograms (2.6 micrograms during pregnancy and 2.8 while breastfeeding)
- 18 years and above: 2.4 micrograms (2.6 during pregnancy and 2.8 while breastfeeding)
Causes and Risk Factors of Vitamin B12 Deficiency
The 2 major causes of vitamin B12 deficiency in the body are lack of frequent consumption of vitamin B12 and the body’s inability to absorb the vitamin B12 contents that are present in the body.
Since vitamin B12 is a kind of nutrient that people rarely get deficient in, it is still best to go to the hospital or lab for a blood test once in a while to be certain that you have enough vitamin B12 in your blood. This is because, as you age, the rate at which your body absorbs vitamin B12 reduces. This is the reason you should constantly check your vitamin B12 levels. The following are the causes and risk factors of vitamin B12 deficiency.
Low Consumption of Vitamin B12 in Foods
People who eat foods low in vitamin B12 and fail at eating vitamin B12 fortified foods will suffer from vitamin B12 deficiency in no time.
Age
People aged 60 and above are more likely to be vitamin B12 deficient. This is because the body at this age is unable to absorb nutrients fast as it used to.
Surgeries
Surgery, especially for weight loss and surgeries that involve the removal of some parts of the stomach, can tamper with the body’s ability to absorb vitamin B12.
Heavy Consumption of Alcohol
Excessive consumption of alcohol can make the body unable to absorb nutrients over time, especially vitamin B12.
Thinned Stomach Lining
People with thinned stomach lining may also have a higher chance of being vitamin B12 deficient. This is because their stomach lacks an acid known as hydrochloric acid that helps in the absorption of vitamin B12.
Digestive Diseases
People with Crohn’s disease and other small intestinal health conditions are highly likely to suffer from vitamin B12 deficiency. This is because, with these conditions, the body cannot absorb vitamin B12.
Pernicious Anemia
People whose bodies cannot absorb vitamin B12 because they are suffering from a condition known as pernicious anemia. This disorder is denoted by a lack of a factor known as the intrinsic factor in the stomach that makes the absorption of vitamin B12 easier.
Immune System Health Conditions
Some health conditions that confuse the immune system into fighting healthy cells can generally reduce the body’s ability to absorb nutrients, especially vitamin B12. One of such immune system disorders is lupus.
Medications
Medications that tamper with the body’s ability to absorb vitamin B12. Some of these medications include medications for diabetes and medications for heartburn.
Vegans and Vegetarians
Vegans and vegetarians are also at risk of being vitamin B12 deficient. This is because they really do not consume animal-based foods at all (in the case of vegans), or they consume insignificant amounts of these foods (vegetarians) such that they do not get enough of the vitamin. Vegans and vegetarians can consume fortified foods or vitamin B12 supplements to boost the amount of vitamin B12 level in their bodies.
Symptoms of Vitamin B12 Deficiency
Fatigue
Low amounts of vitamin B12 in the blood can cause reduced production of red blood cells and invariably the reduction in the production and transport of oxygen throughout the body, which can leave you fatigued.
Jaundice and Pale Skin
Due to immature and insufficient red blood cells resulting from vitamin B12 deficiency, your skin may begin to pale, and jaundice may set in.
Headache
Headache is one of the most commonly reported symptoms of vitamin B12 deficiency. This results from the low production and transportation of oxygen in the body.
Depression
Studies have exhibited that low levels of vitamin B12 in the body can produce a kind of amino acid known as homocysteine, which causes depression. This amino acid is also notorious for oxidative stress, cell death, and damaged DNA.
Gastrointestinal Conditions
Lack of vitamin B12 in the body can cause gastrointestinal conditions like bloating, nausea, diarrhea, constipation, flatulence, and gas.
Other symptoms of vitamin B12 deficiency include;
- Difficulty concentrating
- Paresthesia in the limbs
- Inflammation of the mouth and tongue
- Poor vision
- Erectile dysfunction
- Muscle weakness
- Poor coordination
Food Sources of Vitamin B12
Since the body cannot produce vitamin B12 on its own, you must consume foods containing this nutrient. You can also consume vitamin B12 supplements to help speed up the process.
However, it is best not to allow your vitamin B12 levels to drop dangerously below normal so that you can use animal-based foods to boost your vitamin B12 level rather than supplements. Some of the animal-based foods that can supply your daily vitamin B12 requirements include;
- Dairy products
- Meat
- Eggs
- Fish
- Poultry
For supplements and fortified foods, check the nutritional content of the fortified food or supplements to know how much vitamin B12 is present in the product you are about to buy. It is best to go for the products with a considerably high amount of vitamin B12 content and consume the product in healthy and moderate amounts to make up for some of the lost vitamin B12 in your body.
Treatment of Vitamin B12 Deficiency
Adding animal-based foods to your diet can help replace lost vitamin B12 content.
In cases of severe deficiency, vitamin B12 supplements are recommended
Vegans and vegetarians who cannot eat or eat small amounts of animal products should consume vitamin B12 supplements and vitamin B12 fortified foods.
Conclusion
Getting enough vitamins in the body is essential for a healthy body. Vitamin B12 is a paramount vitamin that the body needs to build healthy red blood cells and perfect DNA. When the body is vitamin B12 deficient, it could be dangerous. Although, some factors contribute to why people get deficient in this vitamin. Some of which include age, health conditions, and medications, among others. The most reasonable way to tackle it is by consuming vitamin B12-rich foods, fortified foods, or vitamin B12 supplements.
