Vitamin B12 is a nutrient that converts carbohydrates into glucose, thus obtaining maximum energy from the foods consumed.. If you have low levels of this vitamin, symptoms such as sleepiness and accumulated fatigue may occur.
Larry E. Johnson, MD, PhD, University of Arkansas for Medical Sciences, notes that Lack of this vitamin leads to anemia, which in turn causes paleness, weakness, fatigue and, if severe, shortness of breath and dizziness.
A severe deficiency of vitamin B12 can cause neurological damage, resulting in tingling or loss of sensation in the hands and feet, muscle weakness, loss of reflexes, difficulty walking, confusion and dementia.
It is important to have a balanced diet to avoid these types of deficits. This type of anemia can develop because you do not eat enough foods with folate and vitamin B12 or the body has difficulty absorbing them.
“Without these nutrients, the body produces red blood cells that are too large and do not function properly. This reduces their ability to carry oxygen,” explains Mayo Clinic, a non-profit entity dedicated to clinical practice, education and research.
At first the symptoms of this condition can be very subtle and gradually increase as the vitamin deficiency worsens. Symptoms may include:
- Fatigue.
- Shortness of breath.
- Dizziness
- Pale or yellowish skin.
- Irregular heartbeat.
- Weightloss.
- Numbness or tingling in the hands and feet.
- Muscular weakness.
- Changes in personality.
- Unstable movements.
- Mental confusion or forgetfulness.
How to prevent vitamin B12 deficiency?
It is important to have a balanced diet, which includes foods rich in vitamin B12. Some of them that stand out for being sources of this nutrient are:
- Lean red meat and chicken.
- Fish, such as catfish and salmon; and shellfish, such as clams and oysters.
- Fortified vegan milk, yogurt, cheese, and dairy substitutes.
- Fortified cereals.
- Eggs.
