Vitamin B12 (cobalamin) is essential for making red b.l.ood cells, supporting the nervous system, and forming DNA. A deficiency can cause serious health issues.

9 Common Symptoms of B12 Deficiency

• Anemia
• Fatigue and weakness
• Headaches and poor concentration
• Vision problems
• Depression and mood changes
• Numbness or tingling in hands/feet
• Digestive issues
• Nervousness or irritability
• Heart-related problems

What Causes B12 Deficiency?

• Poor diet (especially vegan/vegetarian diets)
• Gastritis or low stomach acid
• Pernicious anemia (lack of intrinsic factor)
• Crohn’s or celiac d.isease
• GI surgery (e.g., gastric bypass)
• Heavy alcohol use
• Rare genetic issues (e.g., transcobalamin II deficiency)

Top 9 Foods Rich in B12

• Liver – Extremely high in B12 and iron
• Shellfish (e.g., oysters, cockles)
• Salmon – Great for heart and brain too
• Tuna
• Ground beef
• Milk
• Yogurt – Also good for gut health
• Eggs
• Fortified cereals – Easy daily boost

Bottom Line:

Vitamin B12 is vital. If you notice any symptoms, speak with your doctor and include B12-rich foods in your diet to stay healthy.