Understand the causes and effects of Vitamin B12 deficiency. Learn how to prevent it through diet and supplements. Expert advice from a nutritionist.
As a nutritionist, I'm often asked about vitamin B12 deficiency and how to prevent it. Vitamin B12 is an essential nutrient that plays a key role in maintaining healthy nerve cells and red blood cells. However, many people are deficient in this important nutrient, which can lead to neurological problems.
Vitamin B12 is found primarily in animal products, so vegetarians and vegans are at particular risk of a deficiency. To prevent a deficiency, it's important to consume B12-rich foods such as meat, fish, and dairy products. Eggs, milk, cheese, and yoghurt are also good sources of B12.
A few more examples of foods high in vitamin B12 are:
- Beef liver
- Clams
- Nutritional yeast
- Salmon
- Tuna
- Beef mince
- Milk
- Yoghurt
- Cheese
- Eggs
- Turkey
- Tempeh
If you are a vegetarian or vegan, it can be harder to get enough vitamin B12 from food alone, so a B12 supplement may be necessary. Additionally, certain medical conditions and medications can also affect the body's ability to absorb vitamin B12, so it's important to talk to your GP or nutritionist if you think you might be at risk of a deficiency.
In conclusion, vitamin B12 deficiency can cause neurological problems, and it's important to be aware of the risks so we can take steps to protect ourselves. To prevent a deficiency, it's important to consume B12-rich foods such as meat, fish, and dairy products or take a supplement.
If you are concerned about your vitamin B12 intake or think you may be at risk of a deficiency, I recommend speaking to your GP or one of our qualified nutritionists at MP Nutrition for personalized advice. They can help you determine the best sources of B12 for your diet and whether a supplement may be necessary. Don't let a B12 deficiency impact your health and well-being - take action today to protect yourself.
References:
1. The National Institutes of Health. Vitamin B12. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
2. Watanabe, F. (2007). Vitamin B12 sources and bioavailability. Experimental Biology and Medicine, 232(10), 1266-1274.
3. National Health Service. (2020). Vitamins and minerals - Vitamin B12. Retrieved from https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
4. Healthline. (2021). Vitamin B12 deficiency: Causes, symptoms, and treatment. Retrieved from https://www.healthline.com/nutrition/vitamin-b12-deficiency-symptoms#prevention
5. British Dietetic Association. (2018). Vitamin B12 food fact sheet. Retrieved from https://www.bda.uk.com/resource/vitamin-b12-food-factsheet.html
FAQs
What is Vitamin B12 deficiency?
Vitamin B12 deficiency is a condition where the body doesn't have enough vitamin B12, an essential nutrient that plays a key role in maintaining healthy nerve cells and red blood cells.
What are the effects of Vitamin B12 deficiency?
Vitamin B12 deficiency can cause neurological problems.
Who is at risk of Vitamin B12 deficiency?
Vegetarians and vegans are at particular risk of Vitamin B12 deficiency because the vitamin is found primarily in animal products.
What are good food sources of Vitamin B12?
Good food sources of Vitamin B12 include meat, fish, and dairy products. Eggs, milk, cheese, and yoghurt are also good sources of B12.
Can you take a Vitamin B12 supplement?
If you're concerned about your B12 intake or think you may be at risk of a deficiency, you can talk to your GP or a qualified nutritionist and take a supplement.
