Vitamin B12 is a crucial component in the body in red blood cell formation, managing mood, supporting good energy levels, and helping keep the bones healthy. Also, this is a crucial vitamin not produced by the body and hence needs to be taken as a food source or supplement. So let’s understand why vitamin B12 is essential, its signs and symptoms, and why it is vital to worry about its deficiency.

Signs and symptoms of B12 deficiency
Here’s what you need to look out for:

• Fatigue – As the oxygen delivery to all parts of the body is compromised
• Pale or yellow skin – This is due to iron deficiency anemia
• Headaches – This is caused due to the neurological side effects of insufficient B12
• Depressive symptoms – These occur due to increased levels of homocysteine
• Gastrointestinal issues – One may face issues like diarrhea, bloating, gas, constipation, and nausea
• Difficulty in focusing – This impacts the central nervous system
• Pain and inflammation in the mouth – This is known as glossitis and stomatitis
• Paresthesia in hands and feet – This refers to a burning sensation or pins and needles sensation

Some other signs and symptoms to be aware of include impaired coordination, vision disturbances, erectile dysfunction, and even muscle cramps and coordination.

Vitamin B12 uses
You’ve got a glimpse of why B12 is necessary for various functions of the body. Now let’s look at its uses in detail.

Formation of red blood cells
Red blood cells in the body need the help of B12 for formation. Lack of this vitamin leads to inadequate production of red blood cells and the shape and size of the cells are altered. They need to be appropriately developed and can turn into oval shapes and get more prominent than usual. A normal red blood cell looks like a small, round cell, but this shape and size are altered with the deficiency. Due to this inconsistency in shape, it becomes difficult for the cells to move from the bone marrow, where they are produced, to the bloodstream, which carries this to the various parts of the body. When these cells do not reach the organs at an appropriate rate and time, this can lead to megaloblastic anemia. In addition, it can cause fatigue and weakness in individuals.

Prevents major congenital disabilities
Vitamin B12 is essential in the fetus’s brain and nervous system development in the womb. This implies that the mother should have enough B12 to pass on to the fetus. So, it is highly crucial that pregnant women need extra care and help with B12 needs. Studies suggest that a lack of B12 in the early development stages of the fetus can lead to an increased risk of congenital disabilities like neural tube defects. Other complications can also include miscarriage and even premature birth. In addition, a healthy dose of B12 in food and supplements can prevent these risks and any brain or spinal cord defects in the baby.

Helps improve mood
The studies are only partially conclusive, but it is understood that B12 plays a role in regulating mood. According to research, B12 is essential in metabolizing serotonin in the body. This is an important hormone that dictates the mood. When B12’s relationship is studied, it is understood that low levels of B12 in the body may lead to lower serotonin production.

Reduces the risk of macular degeneration
This eye disease is usually onset by age and affects an individual’s central vision. Research has suggested that increased production of homocysteine, a type of amino acid, increases the risk of macular degeneration. However, when studying the relation of B12 and homocysteine, it is understood that an increased level of B12 in the bloodstream can lower the levels of homocysteine, leading to a belief that B12 may help decrease the risk of age-related macular degeneration.

Sources of vitamin B12
Some of the best sources of vitamin B12 include animal products like eggs, dairy, fish, meat, and poultry. According to this, those dependent on an entirely plant-based meal plan may miss out on B12, risking them developing a deficiency. It is always best to speak to a nutritionist about this concern and understand the alternate sources of B12, like supplements. Understanding how much B12 is necessary for healthy living, regular addition of these outside B12 sources can help fight off the deficiency. It is also essential to watch for all the signs and symptoms mentioned above and watch your body functions mindfully to understand if there is anything unusual to notice.