What helps regulate your energy, make red blood cells and maintain nerve function?
This essential vitamin plays a role in these body functions and countless more, but surprisingly it is a vitamin that many of us can easily become deficient in.
While some people do not consume enough vitamin B12 from food sources, others might become deficient from medication use (e.g. Metformin) and still others from poor absorption due to aging or digestive health conditions (e.g. Crohn’s).
It is also important to consider that vegetarian or vegan diet is a common risk factor for vitamin B12 deficiency. Plant based foods do not contain B12 and this vitamin must be sourced from animal protein sources.
Signs of Vitamin B12 Deficiency
Fatigued & Weakness
Vitamin B12 plays a major role in energy metabolism and the health of red blood cells. Red blood cells carry oxygen throughout the body and general fatigue and reduced endurance are very common signs of low vitamin B12.
Brain Fog & Reduced Concentration
Individuals that are deficient in vitamin B12 report frequent changes in mood, irritability and brain fog that reduces concentration.
Vitamin B12 is essential for maintaining the integrity of nerves. Low vitamin B12 can results in symptoms of numbness and tingling can be felt in the hands and feet. These symptoms can be resolved by raising vitamin B12 levels.
How to Boost Vitamin B12
- Dark meats such as beef, liver and chicken contain high amounts of vitamin B12 that is easily absorbed along with other essential minerals including B1, B6 selenium and zinc.
- Fish such as salmon, sardines, trout and tuna all contain high amounts of B12 along with omega-3 fats that are important for nerve health and heart health.
- Eggs are another great source of B12. It is important to note that vitamin B12 is contained within the egg yolks, so choose whole eggs instead of egg whites.